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About Suzanne Bourgeois

Posts by Suzanne Bourgeois:

Tuesday, April 24, 2018

Back Squat
1RM

AMRAP in 5 min:
5 Squat Cleans
10 Burpees

*If you missed Power Clean on Sunday, you can test today at the back of the gym.

Happy Birthday Alex!

Alex 2007

Alex 2018

Money, April 23, 2018

TABATA intervals for max reps and calories:

Box Jumps

Bike

DUs

MU’s

800m Run

Strong-Human Fundamentals
May 12th from 1 to 3pm
Click here to register online.

Sunday, April 22, 2018

Power Clean
1RM

12 – 9 – 6
Power Clean
HSPU

This weeks testing: 
Sunday: Power Clean 
Tuesday: Back Squat (+ Power Clean if you missed today)
Wednesday: Bench 
Friday: Deadlift (+ Bench if missed you Wednesday)

Saturday, April 21, 2018

AMRAP in 30 min
600m Row / 50 Cal Bike / 60 RKBS
4 TGU
12 Goblet Squats
15 Push Ups

Testing RM’s:
Sunday: Power Clean
Tuesday: Back Squat
Wednesday: Bench
Friday: Deadlift

Friday, April 20, 2018

Squat
10 x 2
2 x 1

Delaod
5 x 2

Reverse Grip Bent BB Row
3 x 12

AMRAP in 5 Min
6 Deadlift
9 Pull Ups
12 Box Jumps

Thursday, April 19, 2019

In teams of 3
3x
200m Run relay
30 Pull Ups
90 Wall Balls
60 Burpees

Wednesday, March 18, 2018

Testing next week.
Sunday: Power Clean
Tuesday: Back Squat
Wednesday: Bench
Friday: Deadlift

Hang Power Clean
12 x 1

3 Rounds
400m Run
10 Ring Dips
50 DUs

Tuesday, April 17, 2018

Testing next week
Sunday – Power Clean
Tuesday – Back Squat
Wednesday – Bench
Friday – Deadlift

Deadilft

3 x
10 Glute Ham Raise
1 lap Sled Drag Bear Crawl

Row 1000m

Monday, April 16, 2018

5 Rounds , AMRAP in 3min
SA DB Snatch + Thruster
5 Burpee Box Jump Over
5 T2B / Slam Ball
Rest

Sunday, April 15, 2018

4 x
6 Strict Press
rest
10 Body Row
rest
Max Reps DU’s
rest

For Time:
40 Cals Bike
40 America KB Swings
40 Box Jumps

Saturday, April 14, 2018

For time:

20 Power Clean
30 C2B Pull ups
6 Lengths Prowler Push
10 Shoulder to OH
40 Burpee
10 Shoulder
6 Lengths Prowler Push
30 HR Push Ups
20 Power Clean

April 2017

Friday, April 13, 2018

Close Stance Back Squat
10 x 2

21 – 15 – 9
Sandbag TGU
HSPU

 

Power Sport Athletics athlete development program starts this month on April 29th.  Click here for more details.

Thursday, April 12, 2018

AMRAP in 6 Min
12 Cal Bike
12 SA DB Thruster

rest

AMRAP in 6 Min
15 Cal Row (or 200m run )
20 OH Waling Lunge

rest

AMRAP in 6 Min
9 T2B
30 DUs

Intro to CrossFit Course

Intro to CrossFit Course

CrossFit Edmonton      50 – 320 Circle Drive, St. Albert

More

Power Sport Athletics

Power Sport Athletics

Athlete development program  More

Wednesday, April 11, 2018

Power Clean 3RM

100 RKB Swing
*5 Strict Pull Ups

3 Rounds
10 Weighted crunches  
20 MB Russian Twist
:45 Side plank

Tuesday, April 10, 2018

Back Squat w/Chain

4x
24 KB RDL
24 Weighed Step Ups

100 Walking Lunge

Monday, April 9, 2018

8 rounds
5 C2B
10 Box Jump
10 Power snatch
200m Run

Sunday, April 8, 2018

Pause Bench Press w/pause
9 x 3

3 Rounds
400 m Row
15 Strict Press
10 Burpees
5 Bar Mu’s

Saturday, March 7, 2018

“Wittman”
Seven rounds for time of:
15 American Kettlebell swing 55/35
15 Power clean 95/65
15 Box jumps

compare to September 19/16

Friday, March 6, 2018

Close Stance Back Squat
12 x 2

AMRAP in 12:
10 DB Man Makers
20 DU’s

Thursday, April 5, 2018

Teams of 2, AMRAP in 24 minutes:
3 HSPU
6 Pull Ups
9 Slam Ball
12 Single Leg Squat
15 Cal Bike/Row

No rolling class tonight.

Wednesday, April 4, 2018

1 Power Clean + 2 Hang Power Clean

For Time:
30 Box Jumps
15 S2OH
15 T2B

20 Box Jumps
12 S2OH
12 T2B

10 Box Jumps
9 S2OH
9 T2B

Tuesday, April 3, 2018

1” Deficit Deadlift

Glute Ham Raise
4 x 8

4x
8 Seated Good Mornings
Seated Band Abduction

Monday, April 2, 2018

Today’s hours are 8 & 9:30am and 5:15 & 6:15pm.

AMRAP in 20min
1 Rope Climb
15 Overhead Squats
40 DUs

Sunday, April 1, 2018

Bench Press + Chain
9 x 5

Close Grip Barbell Skull Crusher
4 x 12

AMRAP in 15 min:
Burpee Box Jump Overs

AMRAP in 15 min:
Wall Balls

AMRAP in 15 min:
Rowing for Cals

Happy Easter!

Saturday, March 31, 2018

Wide Stance Box Squat
5 x 5

Deadlift w/ band
6 x 1

AMRAP in 7
5 SB Cleans
10 Zercher Reverse Lunge
5 Burpee

Friday, March 30, 2018

“It’s a Good Friday”

Teams of 4, with 1 person working at a time:
300 DB Hang Power Snatch or 50/35
200 Air Squats
200 Pull UPs
300 Russian KB Swings 55/35
2000m Row

Please sign in online so we can plan for set up.
Good Friday hours – 9:30 class only.
Easter Monday hours – 8 & 9:30am and 5:15 & 6:15pm

Thursday, March 29, 2018

Good Friday 9:30 class only.
Easter Monday 8 & 9:30am and 5:15 & 6:15pm only.

3 Rounds, 1min on/ 1min off:
Push Presses
DU’s
Toes to Bar
Cal Bike

Rest 3 minutes between rounds.

Wednesday, March 28, 2018

Floor Press

For Time:
10 Laps Single Arm Farmers Carry
40 Push Ups
40 Box Jumps
40 Sit Ups
40 Burpees
40 Steps OH Walking Lunge