About Suzanne Bourgeois

Posts by Suzanne Bourgeois:

Saturday, September 22, 2018

AMRAP in 8 Min
6 Strict Handstand Push Up
12 Russian KB Swings


AMRAP in 8 Min
4 Push Up + Renegade Row
12 Dumbbell Box Step Ups

Friday, September 21, 2018

Close Stance Back Squat
10 x 2

6 Rounds
3 Power Clean
5 C2B Pull Ups

Thursday, September 20, 2018

AMRAP in 30
Teams of 2 , Partners alternate tasks:
5 Lengths Double KB Rack Carry
15 Cals Row/Bike
20 Air Squats

Wednesday, September 19, 2018

Strict Press

For Time
400m Run
30 SA DB Hang P. Clean
30 Pull Ups
30 SA DB Hang P. Clean
400m Run

Tuesday, September 18, 2018

Sumo Deadlift

Backward Sled Drag
6 Laps

DB weighted Step Up
4 x 20

Monday, September 17, 2018

ARMAP in 30 minutes
400m Run OR 500m Row
4 Sandbag TGUs
8 Sandbag Squat
12 Push Ups

Sunday, September 16, 2018

Hanging KB Bench
4 x 10

4 Rounds
15 Cal Bike
10 Ring Dips

Saturday, September 15, 2018

3 Rounds, :60 on / :60 off
Russian KB Swings
Box Jumps
Row for Cals

Then, Optional Cash Out:
Dereks Mile
*psst, Murph is on Sunday, September 30th

Friday, September 14, 2018

Close Stance Back Squat
12 x 2

6 x 1

Band Lat Pull Down
4 x 12

Thursday, September 13, 2018

AMRAP in 7:
5 Lengths Medball Run
10 Squats
5 NPU Burpees


AMRAP in 7:
20 Cal Bike
5 KB Swings
5 Burpee Box Jump Overs

Optional Cash Out:
DUs Or DU practice.
6 x :30 on / :30 off

Wednesday, September 12, 2018

Floor Press

AMRAP in 15 min
300m Row
10 Feet Elevated Ring Rows
10 Strict HSPU

Tuesday, September 11, 2018

Close Stance Squat

Drop Sets
3 x Max Reps

Glute Ham Raise
4 x 10

Monday, September 10, 2018

4 Rounds:
600m Run
10 Power Cleans

Dress warm if you are running tomorrow!

Team Series Information:

Click here to register online with CrossFit Games.

Team Series at CFE:
Thursdays/Fridays at 7:15pm and Saturdays at 12pm
If you would like your to be judged and your score validated, sign in to each class time for both weeks. Or you can submit a video of your workout to CF Games to be judged and validated.

We will need your help with judging!  Click here to take the online Judges Course.

Sunday, September 9, 2018

3 x
8 Strict Press

5 Rounds, EMOM
1) 6 Bar MU’s
2) 20 D.Ball Walking Lunge

Saturday, September 8, 2018


10 minutes:
6 min KB Snatch
4 min Rest

10 minutes:
4 min KB Clean
3 min Rest
2 Min KB Push Press
1 min Rest

10 minutes:
1 Burpee
+1 rep each round

CrossFit Edmonton    320 Circle Dr.   St. Albert, AB

CrossFit Edmonton 320 Circle Dr. St. Albert, AB

Forging a community of fitness since 2006 More

Mamas & Papas CrossFit Classes

Mamas & Papas CrossFit Classes

5 + Classes per week     CrossFit Edmonton      50 – 320 Circle Drive, St. Albert More

CrossFit Kids Edmonton, a registered CrossFit Kids Program

CrossFit Kids Edmonton, a registered CrossFit Kids Program

CrossFit Kids Certified Coaches       320 Circle Dr. St. Albert  More

Friday, September 7, 2018

Back Squat w/ Bands
5 x 5

4 Sets
12 Back Extension
12 Seated Band Rows

Hip Circle Glute Bridges
4 x 20

Thursday, September 6, 2018

2 Rounds

AMRAP in 3 min
20 Thrusters
200m Run


AMRAP in 3 min
20 Walking Lunge
250m Row
Strict Press


AMRAP in 3 min
20 Sit Ups
50 DUs
Pull Ups


Wednesday, September 5, 2018

Sling Shot Bench

6 rounds
5 Push Ups
10 SB Power Clean
15 Cal Bike

Tuesday, September 4, 2018

Rack Pull

4 x
16 DB Step Up
24 Hip Circle Lateral Steps

Russian KB Swings
3 x 20 AHAP

Monday, September 3, 2018

Today’s hours:
8 & 9:30am (no childminding)
5:15 & 6:15

Handstand Hold
5 minutes

6 rounds
10 Double Kettlebell Squats
8 Toes to Bar
30 DUs
Lap Prowler Push

Here’s a visual difference between active and inactive shoulders: . Because you may read my posts talking about the importance of keeping your shoulders engaged in a handstand, but may not full grasp the reasons. ••• ? Active shoulders allow you to fight gravity by “pushing the floor away”, setting yourself up in a much stronger, more stable position that’s easier to hold. . ?When your shoulders are lazy, gravity is pulling your full bodyweight down to the floor, making the handstand really stressful & difficult, because you feel like you’re “sinking” to the floor and can’t stay upside down. . There’s nothing on your body working to keep you up ?????. ••• ?Active shoulder promote an active body naturally. . When you tell yourself to “push the floor away”, I guarantee that every muscle on your body (or most) will engage naturally, without you having to necessarily think about them. . You want a tight handstand, because it’s easier to control especially when adding movement like in handstand walks), because each of your muscle groups are effectively contributing to a strong position, distributing the workload evenly. . ?You can’t have active quads, glutes, or abs with lazy shoulders. It just doesn’t work like that. . Lazy shoulders are a symptom of a much bigger issue- LAZY BODY. . A loose, inactive position will be incredibly hard to control & hold upside down, and if you’re training this way, I would bet big ? that you’re not having any success. ••• ??Questions on training inversions with an active shoulder? ••• #BreazealGymnastics . . . . . . #Handstand #HandstandHold #ShoulderWorkout #HomeWorkout #Gymnastics #Fitness #AustinTx #AustinFit #Hiit #Parkour #Calisthenics #Yoga #YogaPose @austinfit @yoga @flo @handstandnation

A post shared by Kati Breazeal (@katibreazeal) on

| TTB – FOR SPEED | ….. ?Once mechanics & consistency are achieved – It’s time to ramp up the intensity in #crossfit! – This post is about which is better for speed & more efficiency BUT both methods work! …. ? THE “COMPRESSED HOLLOW” TTB 1. You will notice I have very little swing with this method . 2. This allows me to do more reps bc I don’t have to wait for the swing each time . KEY points for this method: 1. Lats fully engaged & lower abs/hip flexors doing work . 2. TIGHT tuck hollow on “pull” back, tucking ribs down and in. . 3. This creates a tight hollow open tuck so I can hit toes to the bar . 4. Return is with a slight “bent” tuck “scoop” to return to a fast start position again. . 5. HEAD POSITION – more neutral and ears covered by arms . 6. Requires FLEXIBILITY! Remember, the more flexible you are, the easier these skills become. …… ?? THE “OPEN RIB” TTB 1. I see this much more, due to lack of flexibility & awareness of efficiency in hollow . 2. You can see in the back swing I go much farther behind the rig . 3. Back is a little more flat bc I haven’t achieved a closed rib to sit into a better hollow . 4. With an open rib I have to work harder to get my feet to the bar (hence bigger swing) . 5. HEAD POSITION – chin up more & head out more (ears behind arms) . 6. This method takes longer & also more likely for grip to fatigue. ….. WHICH METHOD ARE YOU? ….. Want more Skill Programs? ?Work with me & Dr of PT @thebarbellphysio online ???? link in bio ….. Want to spend a weekend learning hands-on? ?Check out @cfgymnastics & training.crossfit.com/gymnastics to join a weekend course! …. #cfgcoach #crossfitgames #cfgymnastics #crossfittraining #gymnasty #cfg #pamelagnon #crossfit #mastersathlete #crossfitgames #mastersgamesathlete #gymnasticsconditioning #ringmuscleup #ttb #t2b

A post shared by pamelagnon (@pamelagnon) on

Sunday, September 2, 2018

Hang Power Clean
9 x 3

AMRAP in 7 min
3 Power Clean
6 Box Jumps

Saturday, September 1, 2018

Partner WOD!

5 Rounds
8 Burpee to Target + 5 Pull Ups
250m Row
8 Slam Balls + 20 DU’s
200m Run

Friday, August 31, 2018

Back Squat w/ Bands
5 x 5

Sumo Deadlift
6 x 3

Reverse Grip Barbell Row
4 x 8

Thursday, August 30, 2018

30 Minutes
Derek Mile
Then, with time remaining AMRAP
30 RKB Swing
20 KB Goblet Squat
10 Hand Release Push Ups

Wednesday, August 29, 2018

Strict Press

3 Rounds
400m Run
15 Push Press
10 Bar Facing Burpees

Tuesday, August 28, 2018

Front Squat

Squat Challenge
2 x Max Reps

Good Morning + Reverse Lunge
4 x 8

Monday, August 27, 2018

Row for max meters


5 SA DB Hang P Clean & Jerk
5 SA DB Waling Lunge

Rest 3 min

D.Ball Carry