WOD

Workout of the Day Posts

Friday November 13th to Friday November 27th

No group FITNESS CLASSES between November 13 and 27th.
Equipment use, exercise, and training is still permitted.

Online Registration is MANDATORY for all attendees.

Click here Sign in to see the temporary schedule and to hold your spot.
$20 No Show fee for those who register and do not show up.

Please wait until 5 minutes prior to the beginning of your scheduled session time to enter the gym.

Wear a face covering, whenever 6 foot distance cannot be maintained.  Once you are in your workout area, and you have collected the equipment you would like to use, you may remove it your face covering.

Clean up and be ready to leave when your 1 hour time slot is up.

Thank you for your continued efforts in following AHS guidelines.

COVID-19 ALBERTA HEALTH DAILY CHECKLIST:
covid-19-information-alberta-health-daily-checklist

Thursday, November 12, 2020

AMRAP in 30 

800m Row
5 Supine Rows
10 Push Ups 
15 Hollow Rocks 
30 Low Box Step Ups- weighted  
5 Supine Rows
10 Push Ups 
15 Hollow Rocks 

Wednesday, November 11, 2020

Nutts

For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10′
200 Double-unders
Run 400 meters with a 45lb plate

Remembrance Day Class times are 5:10 and 6:15PM. Please sign up for class to hold your spot.

Tuesday, November 10, 2020

3 Rounds

 1) 8 KB Elevated Split Squat

2) 8 KB Elevated Split Squat 

3) :40 KB Plank Pull Through 




4 Rounds, AMRAP in 2:00

12 Hang Squat Clean

Max Cal Bike or Row2
Rest


Closed Remembrance Day 

Monday, November 8, 2020

Box Squat

For Time
30 Devils Press 50/35 DBs

Saturday, November 7, 2020

10 Rounds

10 Cal Bike
5 Knee to ElbowS
1 Heavy DBall to Shoulder

Rest

Friday, November 6, 2020

Bench Press – Close Grip 
 
 
4 Rounds, EMOM
1) 10 DB Power Clean 
2) 12 Renegade Row 
3) Rest 
 

Thursday, November 5, 2020

AMRAP in 9 min

3 TGU
6 Box Jumps – tall
12 Cal Row
Rest
AMRAP in 9 min
3 Bar Muscle UPS
6 Thrusters
24 DUs

Wednesday, November 4, 2020

Sumo Deadlift 
8 x 2 

4 Rounds:
15 Russian KB Swings   
10 Goblet Squats
 

Monday to Friday 6AM, 7:15AM, 9:15AM, 5:10PM & 6:15PM
Saturday 7:00AM, 8:05AM, 9:15AM
Some Tuesday and Thursday at 1:00PM (see scheduler for prerequisite details)
Sign in 12 person cap. 

 

Tuesday, November 3, 2020

Teams of 3

AMRAP in 12
3 Burpees
6 Hang Power Clean
Rest
AMRAP in 12
6 Push Press
300m Row or  200m Run

Sunday, November 2, 2020

 

Box Squats 

15 x 2
 
 
4 Rounds 
12 Pull Ups 
200m Sandbag Carry  
 
 

Monday to Friday 6AM, 7:15AM, 9:15AM, 5:10PM & 6:15PM
Saturday 7:00AM, 8:05AM, 9:15AM
Some Tuesday and Thursday at 1:00PM (see scheduler for prerequisite details)
Sign in 12 person cap. 

Saturday, October 31, 2020

“Halloween Thriller”

AMRAP in 20min:

21 Front Squat

21 Burpee Hands on Box Over
400m Run / 500m Row
15 Front Squat
15 Burpee HOBO
400m Run / 500m Row
9 Front Squat
9 Burpee HOBO
400m Run / 500m Row
6 Front Squat
6 Burpee HOBO
400m Run / 500m Row
3 Front Squat
3 Burpee HOBO
400m Run / 500m Row

Remember your costume! ?

Friday, October 30, 2020

 

Floor Press 
9 x 3 
 
 
Strict Pull Ups 
3 x 10 reps 
 
 
Bent Over Barbell Row 
3 x 10 
 
 
GHD Sit Ups
3 x 10 
 

Thursday, October 29, 2020

2 Rounds

AMRAP in 5:
10 Push Ups
5 Left OH Lunge
5 Right OH Lunge
20 DU’s
Rest
AMRAP in 5
12 Deadlifts
6 NPU Burpee Over Bar
Rest

Wednesday, October 28, 2020

Box Squat

3 Sets
:30 Bike 
:30 rest 
:30 MedBall Cleans 
:30 rest 
:30 Front Leaning Rest 
:30 rest 
 

Tuesday, October 27, 2020

3 Rounds

400m Run or 500m Row  
30 Hang Power Snatch 
20 DB Box Step Overs 
10 C2B
 
 
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, October 26, 2020

Floor Press 

Work up to a 1RM for the day. 
 
 
For Time:
30 Squats
10 Devils Press 
24 Squats 
8 Devil’s Press 
18 Squats 
6 Devils Press 
 
 
Optional Cash Out 
3 Sets 
12 GHD Sit Ups 
:30 Side Plank 
 

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.`

Saturdays, October 24, 2020

Teams of 2!

AMRAP in 25 Minutes:
15 Push Press
15 Back Squats
15 Power Cleans
15 Sit Ups
15 Push Ups

Friday, October 22, 2020

3 Sets

10 Split Squats – L
10 Split Squats – R
:30 Hollow Hold Flutter Kicks
For Time :
1000m Row
50 Thrusters
Roll and Stretch

Thursday, October 22, 2020

AMRAP in 20

“Nate”
2 Ring Muscle Ups
4 HSPU
8 KB Swings 70/55

Wednesday, October 21, 2020

8 DB Floor Press
Rest
15 Band Pull Aparts
Rest
4 Rounds
6 T2B
9 Box Jump Step Down
12 Wall Balls
rest

Tuesday, October 20, 2020

5 Rounds
400m Row
60 DUs
9 Power Clean & Jerk
Rest

Monday, October 19, 2020

4 Sets , EMOM
6  Romanian Deadlift
8  DB Step Up
6 Strict Pull Ups 
8 DB Step Up 
 
 
4 Rounds 
:30 Push Ups 
:30 Reverse Lunge 
Rest 
 
Cash Out 
 

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.`

Saturday, October 17, 2020

Teams of 3! 

AMRAP in 12:
3 Power Cleans
6 Burpees 
 
Rest 
 
AMRAP in 12:
10 Push Press 
9/7 Cal Bike 
 


Saturday 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.`

Starts Monday!

Friday, October 15, 2020

Back Squat 1RM

Stretch

Thursday, October 15, 2020

AMRAP in 6
1000m Row
Max Reps Burpees 

rest 

AMRAP in 6
5 Bar Muscle Ups 
30 DU’s 

rest

AMRAP in 6
2 Sandbag TGU 
4 Shoulder Clean 

*Back Squat 1RM on Friday.

Wednesday, October 14, 2020

Snatch – 1RM! 

 
Clean & Jerk – 1RM!
 
 

Tuesday, October 13, 2020

5 Rounds:

400m Run or Row 
20 American KB Swings 
20 KB Box Step Overs 
6 HSPU
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.`

 

Monday, October 12, 2020

For time
15 – 12 – 9 – 12 – 15
DB/KB Power clean 50/35
DB/KB Push Press
DB/KB Front rack lunge
Weighted sit-up
*bring extra DB or KB if you have.

Thanksgiving Day
Class at 9:15AM
Rolling with Tune Up Fitness Balls 10:30AM

Saturday, October 10, 2020

Teams of 2!

Complete for time:
200m Run
20 Cal Bike ( row)
20 Snatche 135/95
400m Run
40 Cal Bike
40 Toes to Bar
800m Run
40 Toes to Bar
40 Cal Bike
400m Run
20 Snatche
20 Cal Bike
200m Run
WOD courtesy of MWGA