WOD

Workout of the Day Posts

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.

Saturday, July 4, 2020

5 Rounds
AMRAP in 2:00
6 T2B
12 Squats
Rest 1:00

5:00 equipment cleaning 

5 Rounds
AMRAP 1:00
10 Push Press 
Max Cal bike /Row
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.

 

Friday, July 3, 2020

 

4 Sets
4 Front Squat 

Rest 
:60 DU’s 
Rest 
 
 
For Time: 
30 Russian KBS 70/55
15 Burpee Box Over
25 RKBS 
10 Burpee Box Over
20 RKBS 
5 Burpee Box Over 
10 RKBS
 
 

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.

Thursday, July 2, 2020

 

AMRAP in 30 Minutes 

750m Row
Lap D-Ball Carry 
Lap Bear Crawl / Walking Lunge 
:30 R & L Side Plank 
 
 

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 1, 2020

Happy Canada Day CFE!

 

Push Press
4 x 5
 
 
5 Rounds,:60 on
10 Hang Power Clean 
Max Reps Push Ups / Dips
Rest 
 

Classes as per usual today.  
M – F 6AM, 7:15AM, 9:15AM, 5:10PM & 6:15PM 
Saturday 7:00AM, 8:05AM, 9:15AM
Sign in 12 person cap.

 

Tuesday, June 30, 2020

Physical Distance Partner WOD! 

5 Rounds for Time

P1 – 12  Alt DB Power Snatch (then P2 P. Snatch_ 
P1 – 16 DB Weighted Step Up (then P2) 
P1 – 8 C2 Bar Pull Up (then P2)
200m run (then P2)

 

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.

Monday, June 20, 2020

Deadlift 

 

AMRAP in 15 min:
2 Sandbag TGU 
8 Sandbag Offset Squat 
16 Russian KB Swings 

Saturday, June 27, 2020

 

2 Rounds, AMRAP in 4:00
2 Strict Pull Ups 
8 Box Jumps 
16 DU’s 
Rest 2:00
 
Rest 5 B/T Stations 
 
 
2 Rounds, AMRAP in 4:00 
10 Cal Bike 
8 Burpees
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.

Friday, June 26, 2020

Back Squat
 
For Time:
1000m Row (800m Run)
300m Farmers Carry 
40 Wall Balls 
 


M – F 6AM, 7:15AM, 9:15AM, 5:10PM & 6:15PM 
Saturday 7:00AM, 8:05AM, 9:15AM
Please Sign in , we have a 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 meters. (3M during your workout)

Thank you for your cooperation.

Thursday, June 25, 2020

AMRAP in 20 min

10 Power Clean 

20 OH Lunge 
400m Run 
 

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, June 24, 2020

Power Snatch Complex 

 
3 Rounds , 3:00 AMRAP 
9 Russian KB Swings 
6 Push Press 
3 Burpee Box Jump 
Rest :60

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.

Tuesday, June 23, 2020

6-8 rounds

200m run
8 Toes to Bar
10 Thrusters
30 DUs
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.

Monday, June 22, 2020

Power Clean +  Jerk 
6 x 3 
 
4 Rounds, Max Reps  :45 On, :15 off
HSPU 
Hollow Rocks / Hold 
Reverse Snow Angels 
 

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.

Saturday, June 20, 2020

Partner WOD

 
AMRAP in 25 min:
15 Squats 
25 DUs 
15/12 Cal Row / Bike / or Fire Hydrant Run
10 Burpees 
5 Strict Pull Ups (10 Ring Rows)
 
*partners alternate movements:
 
 

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.

Friday, June 19, 2020

4 Sets 

5 Deadlift 
Rest :45
Dips or Push Ups ( max Reps)
Rest 2:00
 
 
4 Sets 
Parking Lot Farmers Carry 
Rest :30
6-10 Box Jumps (3-5 Tall Box Jumps) 
Rest :30
:30 Plank Taps 
Rest 1:00

 
12 Person Cap

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