WOD

Workout of the Day Posts

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

Friday, October 9, 2020

Oly testing next week.

3 Sets 
10/ Gorilla Row 
rest 
10/ Spit Stance RDL
rest 
 
B)
3 Rounds :40 / :20 
RKBS 
Box Jump/ Step Down 
DUs 
Side Plank 

 

Monday Hours
9:15 class
10:30 rolling w/ YTU Balls

Thursday, October 8, 2020

5 Rounds

300m Run
10 Pull Ups
20 Push Ups
30 Air Squats

Wednesday, October 7, 2020

Clean & Jerk 
 
 
 
3 Sets, OTM
1) 7 Ring Dips 
2) 7 Box Jumps  
3) Max HSPU 
4) :40 Hollow Rock 
 
link to sign up

Tuesday, October 6, 2020

2 Rounds 

AMRAP in 3:00
2 Strict Pull Ups 
15 DU’s 
 
Rest
 
AMRAP in 3:00
4 Cal Bike 
4 Slam Balls 
 
Rest 
 
AMRAP in 3:00
30 Russian KB Swings 
Max Cal Row 
 
Rest 

 
link to sign up

Monday, October 5, 2020

Snatch 
 
 
For time: 
20 Burpees 
40 Ground to Overhead 
*you can thank Davie and Ryan for this!
 
 

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 3, 2020

Partner WOD!

AMRAP in 4:00
4 Box Jump Overs

Rest

AMRAP in 4:00
9 Cal Row or Bike

Rest

AMRAP in 4:00

4 Devils Press

Rest

AMRAP in 4:00
Shuttle Run

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, October 2, 2020

Hang Clean + Clean

Supine Row
4 x 8

4 Sets
20 GHD Hip Extension
20 Hip Circle Glute Bridge

Thursday, October 1, 2020

5 Rounds

1:00 Kettlebell Complex
1:00 Push Ups
1:00 Row or Bike for Calories
1:00 Rest

Wednesday, September 30, 2020

Press 

4 Rounds , Every :90 seconds
1) 16  Alt DB Plank Row 
2) 16 Single Leg Squat
3) DU’s 
 

Tuesday, September 29, 2020

3 Rounds

300m Run
15 Box Jump / Step Down
12 Hang Power Snatch
9 Burpees
Rest
9 Burpees
12 Hang Power Snatch
15 Box Jumps
300m Run
Rest

Monday, September 28, 2020

Back Squat 

5 Rounds, on the 2:00
10 Double KB Squat 
10 Double KB Swings 

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, September 26, 2020

Partner WOD! 

 
AMRAP in 30 minutes: 
200m Run
20 DB  Deadlift 
20 Pull Ups 
20 DB Shoulder to OH 
20 Box Jump / Step Down 

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, September 25, 2020

Bulgarian Split Squat

4 Rounds,
Wall Sit
12 Seated Row
15 GHD Hip Extension
:30 Side Plank

Thursday, September 24, 2020

4 Rounds, 4:00 on/2:00 off
200m Run
AMRAP w/ time remaining:
3 Strict Pull Ups
6 HR Push Ups
12 Squats / or SL Squats

Wednesday, September 23, 2020

Power Clean & Jerk

For Time:
40 Burpees
20 Ground to Overhead

Tuesday, September 22, 2020

AMRAP in 30

400m Run
30 Cal Bike or Row
20 Wall Balls
10 Pull Ups

Monday, September 21, 2020

Snatch 
 
For Time:
15 Power Snatch 
15 Box Jumps 
12 Power Snatch 
12 Box Jump
9 Power Snatch 
9 Box Jumps 
 

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, September 19, 2020

5 Sets, EMOM

1) 3 DBall to Shoulder + 25 DUs
2) HSPU
3) 16 V- Ups

Friday, September 18, 2020

Back Squat 

 

4 Rounds 
12 Cal Bike 
9 Deadlift 
6 Hang Squat Clean  
3 Push Jerk 
Rest 
 

Thursday, September 17, 2020

3 Rounds

AMRAP in 3:00
500m  Row
Max Burpee Box Step Over

Rest 

AMRAP in 3:00
400m Run
Max Lengths Farmers Carry – AHAP

Rest 2:00

*6&7:15AM – dress warm!

 

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.