M – F 6AM, 7:15AM, 9:15AM, 5:10PM & 6:15PM 
Saturday 7:00AM, 8:05AM, 9:15AM
Please Sign in , we have a 12 person cap.

Please do not come to CFE if you:
Have a fever, cough, sore throat, runny nose, or shortness of breath.
Have travelled outside of Canada within the last 14 days.
Are a close contact of a person who tested positive for COVID-19.

All other visitors, please wash your hands, or clean them with hand sanitizer before and after your visit. Please maintain physical distancing of 2 meters. (3M during your workout)

Thank you for your cooperation.

AMRAP in 20 min

Class times this week are: 
M – F 6AM, 7:15AM, 9:15AM, 5:10PM & 6:15PM 
Saturday 7:00AM, 8:05AM, 9:15AM
Sign in 12 person cap.

Please do not come to CFE if you:

Have a fever, cough, sore throat, runny nose, or shortness of breath

Have travelled outside of Canada within the last 14 days

Are a close contact of a person who tested positive for COVID-19

All other visitors, please wash your hands, or clean them with hand sanitizer before and after your visit. Please maintain physical distancing of 2 metres.

Thank you for your cooperation.

Power Snatch Complex 

Class times this week are: 
M – F 6AM, 7:15AM, 9:15AM, 5:10PM & 6:15PM 
Saturday 7:00AM, 8:05AM, 9:15AM
Sign in 12 person cap.

6-8 rounds

Class times this week are: 
M – F 6AM, 7:15AM, 9:15AM, 5:10PM & 6:15PM 
Saturday 7:00AM, 8:05AM, 9:15AM
Sign in 12 person cap.

Class times this week are: 
M – F 6AM, 7:15AM, 9:15AM, 5:10PM & 6:15PM 
Saturday 7:00AM, 8:05AM, 9:15AM
Sign in 12 person cap.

Partner WOD

Class times this week are: 
M – F 6AM, 7:15AM, 9:15AM, 5:10PM & 6:15PM 
Saturday 7:00AM, 8:05AM, 9:15AM
Sign in 12 person cap.

4 Sets 

Class times this week are: 
M – F 6AM, 7:15AM, 9:15AM, 5:10PM & 6:15PM 
Saturday 7:00AM, 8:05AM, 9:15AM
Sign in

For time:

Class times this week are: 
M – F 6AM, 7:15AM, 9:15AM, 5:10PM & 6:15PM 
Saturday 7:00AM, 8:05AM, 9:15AM
Sign in

Please do not come to CFE if you:

Have a fever, cough, sore throat, runny nose, or shortness of breath

Have travelled outside of Canada within the last 14 days

Are a close contact of a person who tested positive for COVID-19

All other visitors, please wash your hands, or clean them with hand sanitizer before and after your visit. Please maintain physical distancing of 2 metres.

Thank you for your cooperation.

3 Sets 
6 Strict Press 
Rest :60
6 High Plank Walk Outs
Rest :60

5 Rounds, 1:00
100m Run
Max Reps Slam Ball / or American KB Swings
Rest :60

Class times this week are: 
M – F 6AM, 7:15AM, 9:15AM, 5:10PM & 6:15PM 
Saturday 7:00AM, 8:05AM, 9:15AM

If you received a confirmation email on Monday, you should be able to register for classes using that email.  Still working on the rest you guys,  thanks for hanging in there! Message me if you need me to sign you in.   

Please do not come to CFE if you:

Have a fever, cough, sore throat, runny nose, or shortness of breath

Have travelled outside of Canada within the last 14 days

Are a close contact of a person who tested positive for COVID-19

All other visitors, please wash your hands, or clean them with hand sanitizer before and after your visit. Please maintain physical distancing of 2 metres.

Thank you for your cooperation.

Class times this week are: 
M – F 6AM, 7:15AM, 9:15AM, 5:10PM & 6:15PM 
Saturday 7:00AM, 8:05AM, 9:15AM

If you received a confirmation email on Monday, you should be able to register for classes using that email.  Still working on the rest you guys,  thanks for hanging in there! Message me if you need me to sign you in.   

Please do not come to CFE if you:

Have a fever, cough, sore throat, runny nose, or shortness of breath

Have travelled outside of Canada within the last 14 days

Are a close contact of a person who tested positive for COVID-19

All other visitors, please wash your hands, or clean them with hand sanitizer before and after your visit. Please maintain physical distancing of 2 metres.

Thank you for your cooperation.

Back Squats

AMRAP in 7 Minutes
3 Medball Cleans
3 Burpees
Add 3 each rounds

*arrive no more than 5min before class. Please do your best to be in your workout gear before heading this way.
*i suggest you have your own hand sanitizer and water bottle.
*visit outside after class … 2M apart.

Class times this week are:
6AM, 7:15AM, 9:15AM
5:10PM & 6:15PM

We have a 12 person cap for each class…..still working on new scheduler. We have lots of room. Please message/email me which class you’ll attend if you have not done so already. See you tomorrow.

Outdoor WOD! 

We are preparing to open classes back up for Monday.  Please stay tuned for further details.  Thank you, again, for your patience. 

We are preparing to open classes back up for Monday.  Please stay tuned for further details.  Thank you, again, for your patience. 

Online Partner WOD!  

CFE! We are preparing to open classes back up for Monday.  Please stay tuned for further details.  Thank you, again, for your patience. 

3 Rounds 

4 Sets

3 Sets 

Outdoor Physical Distance Partner WOD! 

Equipment you can use: DB’s, KB’s (or G 2 S with a Sandbag, or D-Ball)
Things you might like to bring: yoga mat and bug spray. 
Location: Lions Park St. Albert Picnic Shelter  
Dress warm! Let me know if I should count you in!

4 Rounds 

Mondays, Tuesday, Thursdays and Fridays 6:30AM (not on Wednesdays)
Monday to Saturday 9AM
Monday to Friday 6:15PM

4 Sets 

3 Rounds for Time:

Mondays, Tuesday, Thursdays and Fridays 6:30AM (not on Wednesdays)
Monday to Saturday 9AM
Monday to Friday 6:15PM

3 Sets 

10 KB / DB Floor Press @31X1

:90 Rest 

12 Front Rack Double KB/DB Squat @31X1

:90 Rest

4 Rounds, EMOM 

1) 6 Devils Press 

2) 40 DUs 

3) 15 Hollow Rocks or V-UPS 

Mondays, Tuesday, Thursdays and Fridays 6:30AM (not on Wednesdays)
Monday to Saturday 9AM
Monday to Friday 6:15PM

5 Rounds, AMRAP in 3:00
3 Power Clean
6 Push Ups
9 Air Squats
Rest 1:00, Start back up where you left off.


Equipment you can use: DB’s, KB’s Sandbag, or D-Ball…
Things you might like to bring: yoga mat and bug spray.
Location: Fountain Park Recreation Centre in the parking lot.
Let me know if I should count you in!

4 Sets 

AMRAP in 25 Minutes:

Mondays, Tuesday, Thursdays and Fridays 6:30AM (not on Wednesdays)
Monday to Saturday 9AM
Monday to Friday 6:15PM

*No 6:30AM classes on Wednesday

4 to 5 Rounds 

Mondays, Tuesday, Thursdays and Fridays 6:30AM (not on Wednesdays)
Monday to Saturday 9AM
Monday to Friday 6:15PM

4 sets 

Mondays, Tuesday, Thursdays and Fridays 6:30AM (not on Wednesdays)
Monday to Saturday 9AM
Monday to Friday 6:15PM

Rest Day!

Or

Run or Row 8 – 10 x 200m
:60 recovery

Try to keep a 2 to 3 second deviation on intervals.

Running Warm Up
https://youtu.be/dB5W4LZf0JU