avatar

About Suzanne Bourgeois

Posts by Suzanne Bourgeois:

Monday August 5 2013

Holiday Hours
Monday, Aug 5 – Classes at 8 & 9:15. Added a 10:15 Mamas n’Papas. No evening classes.

Pause Front Squat
Work up to a heavy set of 3

AMRAP in 7:00
20 Box Jump
15 Ball Slams
10 Sit Ups
1 Lap Backward Sled Drag

Partner WOD box jumps

Partner WOD box jumps

Sunday August 4 2013

9am Class

Bench Press w/ Bands
3 x 3 Wide Grip
3 x 3 Med Grip
3 x 3 Close Grip

4x
8 JM Press
Max set Band Pull aparts

3 rounds
1:00 Sledgehammer Swings
1:00 Strict Assisted Muscle Ups
1:00 Plank

10am Class

“To The Speedbump & Back”
10 Rounds for Time:

1 Power Clean 135/95
3 Hang Squat Clean
2 Push Press
30m Sprint
rest equal to work.

Saturday August 3 2013

Holiday Hours
Monday, Aug 5 – Classes at 8 & 9:15. Added a 10:15 Mamas n’Papas. No evening classes.

Lifting Club today at 11:00

Box Squat w/ Chains
12 x 2

Good Mornings
4 x 8

AMRAP in 5:00
Row 150m
5 Burpess

rest 2:00

AMRAP in 5:00
Run 200m
10 KB Swings 55/35

Cory

Friday August 2 2013

Holiday Hours
Tonight – No 7pm Class
Monday, Aug 5 – Classes at 8 & 9:15. Added a 10:15 Mamas n’Papas. No evening classes.

Run “Derek’s Mile”

Rest 5:00 +

Tabata Intervals:
Pull Ups
Squats
Bike

Run 400m

No rest between Tabata intervals and the 400m run.

Partner WOD set up hullabaloo

The hullabaloo before partner WOD.

 

Thursday August 1 2013

Holiday Hours
Friday, Aug. 2  – No 7pm Class
Monday, Aug 5 – Classes at 8 & 9:15.  Added a 10:15 Mamas n’Papas. No evening classes.

Skill Transfer Exercises

Power Clean
Work up to 1RM

3 x
Max set Ring Dip
:30 – 1:00 Weighted Plank

sledgehammer

Wednesday July 31

Partner WOD

4oom Sandbag Zercher Carry
42 Pull Ups
42 HR Push Ups
42 Box Jumps
400m Farmers Carry 45/30
30 Pull Ups
30 HR Push Ups
30 Box Jumps
400m Farmers Carry 45/30
18 Pull Ups
18 HR Push Ups
18 Box Jumps
400m Sandbag Zercher Carry

Sandbag – each time you need to switch who carries the bag, you both do 5 Burpees.
One person working at a time on Pull Ups, Push Ups and Box Jumps – both partners complete each movement before moving to the next.

SsssGo

SsssGo

Tuesday July 30 2013

Snatch
Work up to a 1RM

4x
10/leg DB Walking Lunge
20 Laying Band Leg Curls

Derek

Monday July 29 2013

350m Row x 3

Rest 5:00+

AMRAP in 12:00
1 lap Lateral Sled Drag w/ Crossover
30 KB Swings 55/35
:30 Rest

P

Sunday July 28 2013

9am Class

9 x Power Clean Complex
1 High Hang + 1 Mid Thigh + 1 At Knee

Kneeling SA KB Press
4 x 6/arm

4x
12 Sandbag Bent Row
12 Band Lat Pull Downs

10am Class

5 Rounds

25 Cal Bike
8 Hang Power Clean 135/95
12 Lateral Hop over Burpees
Rest 2:00

Cash Out
3 X Hollow Body Max Hold

Saturday July 27 2013

AMRAP in 20:00

6 DB Press 45/30
6 Deadlift 225/155
12 Body Row
200m Run

Please resist the urge to  drop DB's and KB's from overheard.  Should you feel a need throw something to the ground, you can use the new ninja black 20lb slam balls or beat the tires with sledgehammers.

Please resist the urge to drop DB’s and KB’s from overhead. Should you feel a need throw something to the ground, try the new ninja black 20lb slam balls or beat the tires with sledgehammers.

Friday July 26 2013

High Hang Snatch
5 x 3

Snatch Complex from Blocks
9 x 1 High Pull, Flat footed + 2 Snatch

Snatch Deadlift
3 x 8

AMRAP in 6:00
20 DU’s
20 Sit Ups

Darren Rope Climb PR

Darren Rope Climb PR

Thursday July 15 2013

Tabata Mash Up

Sledgehammer Swings
Split Jump

Rest 2:00

Banded Russian KB Swings 55/35
Wall Ball 20/14

Weighted Side Plank
3 x :30 R/L

Karen-Ann

Wednesday July 24 2013

Power Snatch
Work Up to a 1RM

4 Rounds for time:
20 Cal Bike
6 C 2 B Pull Ups
6 Ring Dips

Rae-Anne OHS

 

Tuesday July 23 2013

10 Power Clean 135/95
200m Run

Rest 2:00

10 Power Clean
400m Run

Rest 4:00

10 Power Clean
“The Bruce” (1252m) Run

Cody

Monday July 22 2013

Overhead Squat
Work up to a 1RM

Romanian Deadlift
3 x 8

3x
2 Rope Climb
10 GHD Sit Ups
10R, 10L Pistol Squats

Mitch

Sunday July 21 2013

9am Class

Power Clean Complex
9 x 1 Mid Thigh + 1 Knee + 1 Floor

4x
1 Lap Sled Face Pulls
Max Set Banded Push Ups
1:00 Weighted Plank

800m Run

10am Class

7:00 AMRAP at each Station, 2:00 Rest btw

5 Pull Ups
10 Push Ups
15 Squats

150m Row
20 Du’s

6 Sandbag Hang Power Clean
Parking Lot Run

Saturday July 20 2013

Heaving Snatch Balance
5 x 3

Snatch Complex from Blocks
9 x 1 High Pull, Flat footed + 2 Snatch

4 x
8 – 12 Seated Good Mornings
8 – 12 Glute Ham Raise
1 Lap Backward Sled Drag
800m run

Friday July 19 2013

Reps 15 – 12 – 9 – 6 – 3
Rest 2:00 – 1:30 – 1:00 – :30

Deadlift 225/155lbs
Hang Power Clean 40/35 DB’s
Burpee Box Jump w/o push up

D.

Thursday July 18 2013

3 x 3 Split Push Press BN

3 x 3 Split Jerk BN

Split Jerk
Work up to 1RM

3x
Max Hold Tuck Position
15 Banded Tricep Push Down

Adrian

Wednesday July 17 2013

3 Rounds for time:

30 Box Jump/Step Down
20 Pull Ups
10 Push Up Burpees
800m Run

Cash Out
3 x 15 GHD Sit Ups

Jason

Tuesday July 16 2013

Front Squat
Work Up to a 1RM

3x
16 (8R/8L) DB Bulgarian Split Squat to OH
8 Barbell Glute Bridge

4 rounds
15 Cal Bike
1 Lap Lateral Sled Drag
5 Hang Snatch 95/65
1:00 rest

 

Derek

 

Monday July 15 2013

300m Row x 3

Rest 5:00+

AMRAP in 12:00

30 DU’s
10 SA KB High Pull 55/35
10 Slam Ball
10 Ring Dips

Selena

Sunday July 14 2013

9am Class

Push Press
9 x 3

3x
Max set Wide Grip Pull Up
20 Single Arm DB Press (10R/10L)

3x
12 Straight Arm Lat Pull Down
20 Single Arm DB Row (10R/10L)

10am Class

Partner WOD

AMRAP in 10:00
1 Lap Seld Drag
10 Split Jumps
10 Sledge Hammer Tire hits (5R/5L)

Rest 3:00

AMRAP in 10:00
Suicide Run
10 Hang Power Clean to PP 40/25
10 Renegade Row (5R/5L)

Partner WOD - find the lawn chair that can hold your combined weight.

Partner WOD – find the lawn chair that can hold your combined weight.

Saturday July 13 2013

Reminder the BBQ is today!  Address is at the front desk.

“The Chief”
5 x max rounds in 3:00on/1:00 off
3 Power Clean 135/95
6 Push Ups
9 Squats

Cash Out
Wighted Bridge
4 x :30

Rob

Friday July 12 2013

Snatch Balance
5 x 3

Snatch Complex from Blocks
9 x 1 High Pull, Flat Footed + 2 Snatch

4 x
10 SL KB Crossover RDL
10 Good Mornings
10 KB Cross Chop

Mamas and Papas Class

Mamas and Papas Class

Thursday July 11 2013

AMRAP DU’s in 3:00

Rest 5:00 +

3 Rounds, Score each round separately

30 Cal Bike
1 Length OH Walking Lunge 45/25
15 Deadlift 225/155
6 MU’s
Rest 2:00

Chris

Wednesday July 10 2013

Push Jerk
Work Up to 1.1. Max

Snatch Long Pull Complex
5 x 1
Mid Thigh + Below Knee + Floor

Tabata
Diamond Push Up
Pull Ups

Lori clean from blocks

Tuesday July 9 2013

For Time:

Run 200m
15 HSPU or Press 95/65
15 OHS 95/65
15 K2E’s

Run 400m
10 HSPU
10 OHS
10 K2E’s

Run 800m
5 HSPU
5 OHS
5 K2E’s

Chris

Monday July 8 2013

HB Box Squat
work up to 1RM

4x
Length Sled Drag Bear Crawl
8 Bent Over Barbell Row

3 Rounds for time:
20 Banded Russian KB Swings 55/35
3 x 1 Power Clean + 2 Front Squat 135/95

 

3 Generations - Al, his son Rob and Granddaughter got to enjoy a CF WOD together in Saskatoon last week.

3 Generations – Al, his son Rob and Granddaughter got to enjoy a CF WOD together in Saskatoon last week.

Sunday July 7 2013

9am Class

5 x Max Handstand Hold

4 x
8 – 10 Med Ball Power Drop
1 Length Sled Drag Row
1 Length Sled Drag Press

5 rounds AMRAP in :30 on :30 off
Burpee Pull Ups

10am Class

Partner WOD

Tire Flips
Burpees

SA Power Snatch 40/25
Jumping Pull Ups

Walking Lunge
KB Swings 55/35