WOD

Workout of the Day Posts

Saturday, August 8, 2020

Teams of 3!

AMRAP in 15 minutes 
Parking Lot Front Rack Carry 
10 Burpees 
 
Rest 
 
AMRAP in 15 minutes 
Parking Lot Sled Drag 
150 m Row 
 

Monday to Friday 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

Please wash your hands, or clean them with hand sanitizer before and after your visit. Please maintain physical distancing of 2 meters.

Thank you for your cooperation.

Friday, August 7, 2020

Back Squat

3 Rounds
12 KB Reverse Lunge – R&L
9 Supine Row
6 Plank Walk Ups

Monday to Friday 6AM, 7:15AM, 9:15AM, 5:10PM & 6:15PM 
Saturday 7:00AM, 8:05AM, 9:15AM
Sign in 12 person cap. 

Thursday, August 6, 2020

6 Rounds 

200m Run or Row 
15 Russian KB Swings 
10 Wall Balls 
Rest

 

Monday to Friday 6AM, 7:15AM, 9:15AM, 5:10PM & 6:15PM 
Saturday 7:00AM, 8:05AM, 9:15AM
Sign in 12 person cap. 

Wednesday, August 5, 2020

3 Sets

1) 2 TGU Left 
2) 2 TGU Right 
3) 6 Tall Box Jumps
4) Rest 
 
For Time 
60 DU’s 
 
6 Rounds 
10 Push Press 
7 T2B or V-Ups
 
60 DU’s 
 

Monday to Friday 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

Please wash your hands, or clean them with hand sanitizer before and after your visit. Please maintain physical distancing of 2 meters.

Thank you for your cooperation.

 

Tuesday, August 4, 2020

 

3 Rounds 

 
600m Run 
 
Rest 
 
25 Power Snatch 
20 Overhead Squat 
15 Burpee Over Bar 
 
Rest 

 

Monday, August 3, 2020

Block Snatch Pull + Snatch 

Block Clean Pull + Clean

3 Snatch Deadlift to Knee + 1 Snatch Pull 

3 Rounds For Time:
400m Row
15 Dips 
 

Holiday Monday 6AM, 7:15AM, 9:15AM
Tuesday to Friday 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

Please wash your hands, or clean them with hand sanitizer before and after your visit. Please maintain physical distancing of 2 meters.

Thank you for your cooperation.

Saturday, August 1, 2020

4 Rounds, AMRAP in 4 Minutes:
15  Box Jumps
400m Run
Max Reps Ground to OH
Rest 

 

Monday to Friday 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

Please wash your hands, or clean them with hand sanitizer before and after your visit. Please maintain physical distancing of 2 meters.

Thank you for your cooperation.

 

Friday, July 31, 2020

Jerk 

Snatch Push Press + OHS 

3 Sets 
:45 Wall Sit 
8 Strict Pull Ups – Weighted 

 

Monday to Friday 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

Please wash your hands, or clean them with hand sanitizer before and after your visit. Please maintain physical distancing of 2 meters.

Thank you for your cooperation.

Thursday, July 30, 2020

4 Rounds, AMRAP in :90
30 DUs
5 Bar Muscle Up 
Rest 

5 rounds, AMRAP in :60
4 Deficit Push Up 
8 Alt SL Squat 
Rest 

6 Rounds, AMRAP IN :40 
10 Thrusters 
Max Reps Burpees 
Rest 

 

Remember to cancel your appointment if you are not going to attend class.  
Monday to Friday 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

Please wash your hands, or clean them with hand sanitizer before and after your visit. Please maintain physical distancing of 2 meters.

Thank you for your cooperation.

Wednesday, July 29, 2020

 

Block Snatch Pull + Snatch 
5 x 2 

Block Clean Pull + Clean 
5 x 2 

Clean Deadlift + Clean Pull 
5 Sets 

 

Remember to cancel your appointment if you are not going to attend class.  
Monday to Friday 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

Please wash your hands, or clean them with hand sanitizer before and after your visit. Please maintain physical distancing of 2 meters.

Thank you for your cooperation.

Tuesday, July 28, 2020

3 to 4 Rounds 

3:00 Row 
3:00 KB Complex 
3:00 Rest 
 

Remember to cancel your appointment if you are not going to attend class.  
Monday to Friday 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

Please wash your hands, or clean them with hand sanitizer before and after your visit. Please maintain physical distancing of 2 meters.

Thank you for your cooperation.

 

Monday, July 27, 2020

Push Press + Push Jerk + Split Jerk

 

For Time:
10-8-6-4-2
Slam Ball 
Dips 
Box Jumps 

 

Sign in 12 person cap. Remember to cancel your appointment if you are not going to attend class.  

Saturday, July 25, 2020

5 Rounds, EMOM

1) 10 Hang Squat Clean 
2) 10 Burpees 
3) 10 C2 Bar Pull Ups
4) 15/12 Cal Bike or Row or 200m Run 
5) Rest
 

Sign in 12 person cap. Remember to cancel your appointment if you are not going to attend class.  

Strong-Human, Sunday the 26th at 10AM. Sign in 

Friday, July 24, 2020

 

Deadlift 

3 Rounds:
100 DUs
30 Air Squats
10 Strict Handstand Push Ups
Rest 
 
 

Sign in 12 person cap.Remember to cancel your appointment if you are not going to attend class.  

 

Strong-Human, Sunday the 26th at 10AM. Sign in 

Thursday, July 23, 2020

For Time:

800m Run 
4 (10 KB Low Box Step Over   +  10 KB Plank Pull Throughs)

1000m Row 
4 ( 20 Russian KB Swings + 10 SA KB Push Press 
60/45 Cal Bike 
 

Remember to cancel your appointment if you are not going to attend class.  
Monday to Friday 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

Please wash your hands, or clean them with hand sanitizer before and after your visit. Please maintain physical distancing of 2 meters.

Thank you for your cooperation.

Wednesday, July 22, 2020

4 Sets
12 Floor Press
Rest 
20 DB Gorilla Rows
Rest 

 

4 Rounds
:45 Wall Sit
:15 Rest
:45 Band Pull Aparts
:15 Rest
Lap Mixed rack Overhead Carry 

 

Remember to cancel your appointment if you are not going to attend class.  
Monday to Friday 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

Please wash your hands, or clean them with hand sanitizer before and after your visit. Please maintain physical distancing of 2 meters.

Thank you for your cooperation.

Tuesday, July 21, 2020

 

AMRAP in 12
200m Row
10 Pull Ups 
10 Box Jumps 
 
rest 4:00
 
AMRAP in 12

200m Run 
10 Air Squat + Reverse Lunge R&L
15 Push Ups 
 

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

Please wash your hands, or clean them with hand sanitizer before and after your visit. Please maintain physical distancing of 2 meters.

Thank you for your cooperation.

Monday to Friday 6AM, 7:15AM, 9:15AM, 5:10PM & 6:15PM 
Saturday 7:00AM, 8:05AM, 9:15AM
Sign in 12 person cap.

Monday, July 200, 2020

Hang Snatch

6 Rounds 
3 Power Snatch
3 Burpee 
Max Reps DU’s 
 

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

Please wash your hands, or clean them with hand sanitizer before and after your visit. Please maintain physical distancing of 2 meters.

Thank you for your cooperation.

Monday to Friday 6AM, 7:15AM, 9:15AM, 5:10PM & 6:15PM 
Saturday 7:00AM, 8:05AM, 9:15AM
Sign in 12 person cap.

Saturday, July 18, 2020

4 Rounds 

500m Row 
15 Power Cleans 
15 Push Press 

100m Sandbag Run
 

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

Please wash your hands, or clean them with hand sanitizer before and after your visit. Please maintain physical distancing of 2 meters.

Thank you for your cooperation.

Monday to Friday 6AM, 7:15AM, 9:15AM, 5:10PM & 6:15PM 
Saturday 7:00AM, 8:05AM, 9:15AM
Sign in 12 person cap.

Friday, July 16, 2020

Front Squat 

5 Rounds , not for time
20 Seated Banded Hamstring Curl 
20 Glute Bridge – SL
:20 – :30 Hip Taps
 

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

Please wash your hands, or clean them with hand sanitizer before and after your visit. Please maintain physical distancing of 2 meters.

Thank you for your cooperation.

Monday to Friday 6AM, 7:15AM, 9:15AM, 5:10PM & 6:15PM 
Saturday 7:00AM, 8:05AM, 9:15AM
Sign in 12 person cap.

Thursday, July 16, 2020

Partner WOD 

AMRAP in 8
25 DU’s 
10 Sit Ups
 
Rest 
 
AMRAP in 8 
8 D-Ball to Shoulder 
Shuttle Run 
 
Rest 
 
12 Thrusters 
8 Cal Row
 

Monday to Friday 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.

Wednesday, July 15, 2020

Turkish Get Up 

For Time:
600m Run 
40 Box Jumps 
40 Devils Press 
 
 

Monday to Friday 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.

Tuesday, July 14, 2020

 

4 Rounds
:45 Strict Pull Ups 
rest 
:45 DU’s 
rest 
 
4 Rounds 
:45 Row for metres or Bike for Cals
rest
:45 RKB Swings 
rest 
 
4 Rounds 
:45 Lap Sandbag Carry
rest 
:45 Push Ups
rest 
 

Monday to Friday 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.

Monday, July 13, 2020

Hang Clean + Clean + Jerk

AMRAP in 7 Min 
20 Air Squats 
20 Reverse Lunge 
5 HSPU 
 

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.

Saturday, July 11, 2020

 

For time:

800m Run 
3 Rounds 
6 Burpee Box Jump Over 
12 Slam Balls 
400m Run 
3 Rounds 
15 Push Ups 
Parking Lot Farmers Carry 
400m Run 
3 Rounds 
6 Burpee Box Step Over 
12 Slam Balls 
800m Run 
 

 

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.

Friday, July 10, 2020

Back Squat 

4 sets, On the 3 minutes
3 Back Squats 
rest 
15 V-Ups or Tuck Ups 
 

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.

Thursday, July 9, 2020

5 Rounds 

6 Hang Power Snatch 
12 Wall Balls 
6 Bar MU’s
12 Cal Bike
Rest 2:00

 

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.

Wednesday, July 8, 2020

Push Jerk 

AMRAP in 10 min:
300m Row 
6 / Side Single Arm KB Swing 
12 KB Plank Pull Through 
 

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.

Tuesday, July 7, 2020

EMOM , 5 to 6 Rounds 

1) DU’s 
2) 6 Handstand Push Ups 
3) 10 Double KB Squat or Goblet Squat
4) Hollow Rock or Hold 
5) 20 Gorilla Row 
6) Rest
 
 

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.

Monday, July 6, 2020

High Hang Snatch + Hang Snatch 
8 x 2 

 

3 Rounds, 4:00
9 Deadlift 
6 Hang Power Cleans 
3 Dips 
 

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.