WOD

Workout of the Day Posts

Wednesday, August 26, 2020

Jerk

2 Rounds, AMRAP in 4:00
3 Strict Handstand Push Up 
6 Burpees
9 Pull Ups 
Rest

This week only * Friday no 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 25, 2020

5 Rounds 

AMCAP in 4:00 
Run 400m 
Max Cal Bike or Row 
 
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, August 24, 2020

Block Snatch Pull + Snatch

Block Clean Pull + Clean

Clean Pull 

AMRAP in 8 
4 Alt. DB Power Snatch 
4 Lunges 
+ 4
 

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, August 22, 2020

Partner “Dumb and Dumber”
60 Rounds
1 Squat Clean 95/65
1 Hang Clean
1 Thruster
Can complete solo for 30 rounds.
WOD Courtesy of Train FTW

Friday, August 21, 2020

Back Squat

4 Rounds 
Farmers Carry 
Mix Rack Overhead Carry 
Side Plank L & R 
 

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, August 20, 2020

4 Rounds

1:30 Row
0:30 rest
1:30 Bike
0:30 rest
1:30 Run
:30 rest

Wednesday, August 19, 2020

2 Push Press + 1 Jerk 

 

For Time:
600m  Run / 800m Row
15 Push Press 
15 Burpees 
15 Back Squat  
12 Burpees 
15 Power Clean 
9 Burpees 

Tuesday, August 18, 2020

AMRAP in 15 Minutes 

6 Toes to Bar 
9 Box Jumps 
12 Push Ups 
30 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.

Monday, August 17, 2020

Block Snatch Pull + Snatch

Block Clean Pull + Clean

Snatch Deadlift to hip + Snatch Pull

AMRAP in 6 Minutes:

12 Russian KB Swings  

6 Double KB Squat 

Saturday, August 15, 2020

3 Rounds for time:

4x 200M row or run Relay 

50 DB Hang Clean 

40 DB Front Squats 

30 Slam Ball 

 

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 14, 2020

Back Squat

3 Sets
Wall Sit 
15 Reverse Snow Angels 
Hollow Flutter Kicks 
 

Thursday, August 13, 2020

AMRAP in 30 Minutes

200m Run
30 DU’s
10 Half Turkish Get Ups / 20 Push 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. 

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, August 12, 2020

.

Split Jerk

For Time:
24 DB Thruster 
12 DB Box Step Over
18 DB Thruster  
9 DB Box Step Over
12 DB Thruster 
6 DB Box Step Over
 

Tuesday, August 11, 2020

AMRAP in 6:00
Bike
Rest
AMRAP in 6:00
500m row
Max Reps Ground to OH
Rest
AMRAP in 6:00
800 Run
Max Reps Chest to Bar Pull

Monday, August 10, 2020

Block Snatch Pull + Snatch

Block Clean Pull + Clean

Clean Deadlift  + Clean Pull

AMRAP in 7:00
10 KB Swings 
10 / Arm Chainsaw 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.

 

City of St. Albert Face Covering Bylaw

A mask does not need to be worn within the designated area for physical activity. 

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.