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About Suzanne Bourgeois

Posts by Suzanne Bourgeois:

Wednesday, November 6, 2013

5 Rounds

15 Calories Row
9 OHS 95/65
3 x 3 Lateral Hop + 1 Burpee
1 Rope Climb
Rest

Some Olympic Athlete mojo for Lori OJ. Best of luck this weekend at Olympic Pre Trials!  We all thinking of you!

Some Olympic Athlete mojo for Lori OJ this week. Best of luck at Olympic Pre Trials to Team Bernard. We’re all thinking of you!

Tuesday, November 5, 2013

Deadlift
1 x Max Reps

1 x MR Pull Ups

5 Rounds
8 DB H.Squat Clean 45/30
8 Med Ball Sit Up Exchange

Just a regular day.

Just a regular day.

Monday, November 4, 2013

1K Row

Rest

4 Rounds
30 DU’s
12 Box Jumps

Rest

4 Rounds
20 Cal Bike
1 Lap Sled Drag

Rest

4 Rounds
10 HR Push Ups
15 KB Swings 55/35

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Sunday, November 3, 2013

9am Class

Bench Press
3 x Close, Medium and Wide Grip

3x
5 Wall Walks
10 Ring Rows

AMRAP in 8:00
10 K2E
200m Row

10am Class

AMRAP in 20:00

1 Length Farmers Carry + Run +  Broad Jump
6 DB Strict Press
9 Sit Ups
12 DB Row

Saturday, November 2, 2013

8 Rounds

4 Tire Flips
4 Hang Power Clean & Jerk 155/110
10 Wall Balls 20/14
Rest

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Friday, November 1, 2013

Box Squat
12 x 2

10 x Weighted Step Up
1 Lap Sled Drag – Lateral Side Shuffle

Tabata Mash Up
SB Power Clean
Deck Squat

Do NOT mess with these ladies!

Do NOT mess with these ladies!

Thursday, October 31, 2013

5 Rounds
20 Cals Bike
20 SA DB Power Snatch 40/25
20 Box Jumps
Rest

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Happy Halloween!

Wednesday, October 30, 2013

Bench Press
1 x Max Reps

3 x
8 Ring Dips
20 Band Pull Aparts

AMRAP in 8:00
200m Row
15 Slam Balls
10 MB Russian Twist

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Tuesday, October 29, 2013

On the minute for 20:00 alternate between

30 DU’s
10 Burpees

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Monday, October 28, 2013

Snatch
Work up to a 1RM

10 – 1
C2B Pull Ups
Russian KB Swings
Sit Ups

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Sunday, October 27, 2013

9am Class

Power Snatch Complex
9 x 3

3 Rounds
15 Kettlebell Bent Row
9 Dips
6 TGU

Weighted Plank
3 x 1:00

10am Class

5 Rounds

400m Row
5 MU’s
3 x 3 SB Shoulder Clean + Run 1 Length

Welcome back the gym Mr. N!

Saturday, October 26, 2013

Olympic lifting club from 11 – 12:30
Eat by Design Workshop with Synergy Family Wellness Centre 1 – 2:30
Paleo and Lifestyle Challenge meeting 2:30 – 3:00

We still have spots for the workshop and meeting

Snatch Pull
12 x 2

Romanian Deadlift
4 x 8

AMRAP in 10:00
2 Rope Climbs
15 Sit Ups
200m Run

Workshop is today!  Hope to see you here at 1:00

Workshop is today! Hope to see you here at 1:00

Friday, October 25, 2013

6 Rounds

200m Run or Row
10 Back Squat 155/110
Rest 1:00

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Thursday, October 24, 2013

Power Clean and Jerk
Work up to a 1RM

4 Rounds
Max set of Diamond Push Ups
15 Burpees – no Push Up
15 T 2 B
1 Length Reverse Lunge Sled Drag

Wednesday, October 23, 2013

AMRAP in 25:00

Run
10 Box Jump
8 Med Ball Clean 20/16lbs
6 Slam Ball
4 HSPU
2 Sandbag TGU
Rest 1:00

Just a regular day.

Just a regular day at the gym.

Tuesday, October 22, 2013

Clean
Work Up to a 1RM

Clean Segment Pull
3 x 3

4 x
Strict Pull Ups, Alternate through each grip – Pronate, Mix Grip R/L, Mix Grip L/R, Supinate
8/leg DB Weighted Split Squat
15 GHD Hip Extension

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Over $2100 raised for PK High CrossFit Kids Program!!!

Over $2100 raised for PK High CrossFit Kids Program!!!

Thank you to all participants, vendors and volunteers!

More

Monday, October 21, 2013

5 Rounds, score each round separately

20 Cal Bike
2 Laps Sled Drag
4 Man Makers 40/25
1:00 Rest

100% effort

Sunday, October 20, 2013

9am Class

EMOTM for 10:00
3 Hang Power Snatch

4 Rounds
20 DB Chainsaw Row
10 K2E’s
10 Banded Push Ups

10am Class

Tabata Intervals:

Row
DU’s
SA DB Power Snatch 40/25
Squats

Cash Out
3 x Side Plank
:30 R, :30 L
1:00 Rest

Saturday, October 19, 2013

CrossFit Edmonton’s Annual FGB Fund Raising Event is finally here!
Please arrive between 10 and 10:20 to register, pick up your gift bag, shirt and settle in. We would LOVE to start the first heat around 10:50.  Each heat will take approximately 25 minutes to organize athletes, rep counters, workout, collapse, and peel off the floor to make room for the next group.

Heat # 1
Leslie B, Lori S., Irma, Nicole S., Leah
Betty, Shannon, Sarah, Robi, Sandra
Terry, Karl, Jeff, Gene, Wilson M.
Lindsay’s Friend, Rob M., Victor, Suru, Darren

Heat # 2
Nicole B., Jodi, Lindsay, Cheryl, Gen
Jen N., Amanda, Sierra, Kaila, Derek
Harri, Tim, Mario, Dustin
Brent M., Rob B., Scott

Heat # 3
Janna, Jen A., Sasha, Taraizer, Cheryl N.
Selena, Kelly, Lori OJ, Joanna, Suzanne
Richard, Cory, Brent G., Jason P.
Troy, Ryan, Mathew, Cody

Fight Gone Bad
1 Min per station, 3 Rounds, 1 point per rep or calorie

1. Wall Balls 20/14 (10′)
2. SDHP 75/55
3. Box Jump 20″
4. Push Press 75/55
5. Row Calories
6. Rest

Today is the last day to register for guaranteed spot and T-Shirt.  We hope to see you all here next Saturday!  It going to be great!

Friday, October 18, 2013

FGB and D’Arcy’s Meat Order Pick Up tomorrow!

Clean from Blocks
10 x 2

3x
Max Hold Front Support
5 Strict Pull Ups – weighted

3 Rounds
10 GHD Sit Ups
15 KB Swings 55/35 +
20 DB Thrusters 40/25

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Thursday, October 17, 2013

Notice – Tonights 7pm Pro-Fit Class is cancelled. Classes will run as usual next week.

3 Rounds, 2:00 at each station, 1:00 rest in between

10 OH Walking Lunge 45/25lbs Plate
5 Burpee Pull Ups – no push up

1 Lap Sled Drag Lateral Crossover
10 Push Ups

5 Box Jump/Step Down
20 DU’s

Thanksgiving Turkey Fran

Thanksgiving Turkey Fran

Wednesday, October 16, 2013

Jerk
Work up to a 1RM

Pendley Row
5 x 3

3x
20 Band Pushdowns
15 DB Bench Press
8 Body Rows

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Tuesday, October 15, 2013

AMRAP in 20:00

7 HR Push Ups
14 DB Clean 45/30
21 Cals Row

3 Generations, Karla, Donna and Mr. C at Mama's and Papa's Class

3 Generations, Karla, Donna and Mr. C at Mama’s and Papa’s Class…working on some fast crawling drills.

Monday, October 14, 2013

Happy Thanksgiving from CrossFit Edmonton!
Holiday hours today are 8, 9:15am and 10:15am Mama’s & Papa’s Class

Hope you and the family can come on down for a long overdue visit
with Auntie Fran.

Today is the last day to register for guaranteed spot and T-Shirt.  We hope to see you all here next Saturday!  It going to be great!

Today is the last day to register for guaranteed spot and T-Shirt. We hope to see you all here next Saturday! It going to be great!

Sunday, October 13, 2013

Help us raise funds for PK High School’s CrossFit Kids Program!  Only 2 days left to register for FGB. Please register today! 

9am Class

Split Jerk
9 x 3

3x
8 Pendley Row
8 Ring Push Ups

4 Rounds for time:
10 Alt. SA RKB Swings 55/35
10 Alt. KB High Pull
20 Cals Bike

10am Class

For time:
20 GHD Sit Ups
50 Box Jumps
25 Cals Bike
15 HSPU
25 Cals Bike
50 Box Jumps
20 GHD Sit Ups

Registration ends Monday, October 14th.

Registration ends Monday, October 14th.

Saturday, October 12, 2013

FIGHT GONE BAD! Register TODAY!

Oly Lift Club today at 11:00

Clean from Blocks
12 x 2

Clean Pull off Riser
5 x 3

In 10:00
Even minutes 3 Strict Pull Ups + 3 Strict K2E
Odd Minutes 5L/5R Single Leg Squats

Not so sure these were used for counting rounds.

Not so sure these were used for counting rounds.

 

Friday, October 11, 2013

CrossFit Edmonton’s FGB fundraiser is just around the corner! Register TODAY to guarantee your spot and T-Shirt size!

10 Rounds for time

10 Sandbag Cleans
5 x 3 Lateral hops over SB + 1 Burpee
200m Run
Rest 1:00

Lori and Christine

Thursday, October 10, 2013

CrossFit Edmonton’s annual FGB fundraiser is just around the corner!  Register TODAY to guarantee your spot and T-Shirt size!

Power Snatch
Work Up to a 1RM

Snatch High Pull
3 x 3

4 Rounds
12 Wall Ball
12 Box Jumps
12 Push Press 75/55

Lynn

Wednesday, October 9, 2013

CrossFit Edmonton’s annual  FGB fundraiser is just around the corner! Register TODAY

5:00 at each station, 2:00 rest in between

15 KB Swings 55/35
6 C2B Pull Ups

150m Row
6 Deficit Push Ups

10Cal Bike
10 Squats

20 DU’s
10 Sit Ups

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