Workout of the Day Posts

Saturday, March 7, 2020

For Time:
30 Clean & Jerk 135/95

One class time today at 8:30AM.
Then Happy Birthday Cake for Baby Gracie!

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“Grace” Saturday at 8:30AM!

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Friday, March 6, 2020

Box Squat

Deadlift Isometrics
3 x 8
5 Sets
Length Sled Push + seated pull
Lap DBall Carry – AHAP
“Grace” Saturday at 8:30!

Thursday, March 5, 2020

3 Rounds

16 KB Step Ups
10 Push Press
4 Rounds
16 RKB Swing
8/6 Cal Bike
5 Rounds
30 DUs
8 T2B
Reminder to sign up for Saturdays “Grace” workout.

Wednesday, March 4, 2020

Floor Press
4 Rounds
300m Row
Length Farmer + OH Carry
6 Burpees

Tuesday, March 3, 2020

Deficit Deadlift

Barbell Hip Thrust
3 x 10

Saturday, March 7th “Grace” at 8:30AM
Please sign up online so we can plan the heat schedule.

Monday, March 2, 2020

AMRAP in 20 Minutes:
3 ManMakers 
6 C2B or Pull Ups 
9 V-Ups
Lap Backwards Sled Drag 

CrossFit Kids 6 – 13 years
Next 6 week session starts tomorrow at 4:30.
March 2nd to April 20th (no classes on March 23rd & April 13th)

CrossFit Teens 13 – 17
Next 8 week session starts March 31st
Tuesdays and Thursdays at 7:15PM

Sunday, March 1, 2020

Hang Power Clean 
9 x 3
4 Rounds For Time:
400m Run 
20 Wall Balls 

Saturday, February 29, 2020

3 Sets 
:30 Chin over bar hold
2 Wall Walk 
8 Rounds
30 DU 
9 Dips 
6 Alternating DB Snatch 
Next weekend at 8:30 – Birthday “ Grace” 

Friday, February 28, 2020

Box Squat

8 x 1
Barbell Row
4 x 8
Optional Cash Out
3 Sets
:30 Wall Sit
:30 Step Ups
:30 Wall Sit
:30 Lunge

Thursday, February 27, 2020

6 rounds,  40 on / 40 off
12 Calories Row 
Max Reps  Burpees 
6 rounds, 40 on / 40 off
3 Lengths Sandbag Carry 
6 rounds, 40 on / 40 off
12 Cal Bike  
Max Plank 

Tuesdays and Thursdays 1PM – remember to sign in by 10am same day if you would like to attend.

Saturday, March 7th “Grace” at 8:30AM
Please sign up online so we can plan the heat schedule.

Wednesday, February 26, 2020

Turkish Get Up

6 Rounds
4 Ground to Overhead
8 Toes to Bar
6 Lateral Ball Slam

Tuesday, February 25, 2020

Close Stance Back Squat

Good Morning + Reverse Lunge
3 x 8
2 Sets
50 Banded Hamstring Curls
30 Banded Good Mornings

Monday, February 24, 2020

3 Rounds
600m Run
20 Pull Ups
20 HR Push UPs

Sunday, February 23, 2020

Pause Bench Press
9 x 3

AMRAP in 10:
5 Ring Row
10 Burpees
20 RKB Swings

Saturday, February 22, 2020

Teams of 3 , complete for time:

6 x 200m Run 
90 Shoulder to Overhead
60 Box Jump 
 120 DU’s  
15 Sled Drags
 120 DU’s 
60 Box Jump
90 Hang Power Cleans 
6 x 200m Run 

Friday, February 21, 2020

Box Squat
12 x 2

3 Sets
Split Stance RDL
SA Dumbbell Row

Thursday, February 20, 2020

“FU 40, Love From Karen-Ann“

Complete for Time:

10  Lunge-ster 35/25# DBs

400 m run or row.

9 Lunge-sters
40 Push Ups ( can use sling shots)
8 Lunge-sters
40 DUs (3x SU)
7 Lunge-sters
400m run or row
6 Lunge-sters
40 Sit Ups
5 Lunge-sters
40 Box Jumps
4 Lunge-sters
40 Burpees
3 Lunge-sters
40 R KB Swings 55/35
2 Lunge-sters
400m Run or Row
1 Lunge-sters

Wednesday, February 19, 2020

Sling Shot Bench

For Time:

21 Overhead Squats 95/65
15 Toes to Bar
15 Overhead Squat 
12 Toes to Bar
9 Overhead Squat
9 Toes to Bar 

Thursday is Coach Keren-Ann’s 40th Birthday and she’s cooked up something special for you! 

Tuesday, February 18, 2020


4 Sets
12 GHD Hip Extension
8 SL RDL on Wall

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LET'S TALK ABOUT INERTIA . Inertia is resistance of a physical object to change in velocity. You may have heard the phrase "an object at rest tends to stay at rest" or Newton's first law of motion, "an object not subject to any net external force moves at a constant velocity". . Aka…nothing will change unless it is forced to change. . This is strength training. You have an external object moving (or not moving) downwards and we need to act upon it to move it the opposite direction. Better put, the weight isn't going to lift itself. . Now, let's apply this to the deadlift. You are the external force. The bar and plates are the object to be moved. . It will take a certain amount of force to break the inertia of the bar. This force is created by your muscular contraction. . Now, some people are "fast lifters" and others are "slow lifters". A lot of this comes down to how fast they can develop that requisite force, a term we call rate of force development. . When you aren't tight though the upper back, if you don't exert enough force to immediately break the ground, the bar will stop you in your tracks and likely throw you out of position, altering the load distribution across your body and making the lift much harder. ? . If however you pretension the bar and your whole body, you can then exert that force quickly or build it slowly and have no change in your leverages, making for a more efficient lift. . There is benefit here of irradiation as that will increase your strength as well. . So get tight, take the slack of out of the bar, and break the inertia. Because the weight isn't going to lift itself. ?? . Tag a friend who needs to improve their deadlift and share the wealth! . #Prehab101

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Monday, February 17, 2020

Happy Family Day CFE!  Todays classes are at 8 and 9:30AM

In teams of 3, compete 5 Rounds
AMRAP in 5:00
3 Power Cleans
5 Push Ups
7 Box Jump Over

Sunday, February 16, 2020

Strict Press

5 Rounds
Shuttle Run + 1 Lap D-Bear Hug Carry 
10 Jumping Lunges
10 Ring Rows

Saturday, February 15, 2020

In teams of 2 with a 25 minute running clock,
100/70 Cal Row
Then, AMRAP with time remaining,
10 Wall Balls
Length Dumbbell Bear Crawl
10 Toes to Bar

Friday, February 14, 2020

Back Squat

2 Rounds for Time:
50 Walking Lunge
100 DUs
3 Sets
12 Medball Hamstring Curl
25 Hip Circle Glute Bridge
:60 Plank

Thursday, February 13, 2020

3 Sets
6 Ring Muscle Ups
Handstand Hold

4 Rounds
15 Cal Bike
3 Lengths Farmers Carry
10 Burpee Over

Wednesday, February 12, 2020

Fat Bar Bench Press

AMRAP in 8 

8 Hang Power Snatch 
8 Pull Ups 
8 Box Jump 

Tuesday, February 11, 2020

Front Squat w/ Pause

3 Sets
8 Reverse Lunge to RDL
8 DB Row

Monday, February 10, 2020

For Time:
400m Run ( or row)
12 KB Complex
400m Run
9 KB Complex
400m Run
6 KB Complex
400m Run
3 KB Complex

Sunday, February 9, 2020

Bench Press
4 x 6

8 Rounds
10 Lateral Hop Over Bar
5 Power Cleans

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??LEG DRIVE IN THE BENCH PRESS???? ? ???Friendly reminder: 4 days until the FREE Concrete Pheasyque eBook goes up to $50. Go grab a copy while it's free, before it's too late! Link is in BIO????? ? This is definitey an "advanced" technique detail of the bench press and it will make more sense later on, when the weight will get much heavier (in case you're still a beginner).?? ?? The leg drive in the bench press becomes more and more important as the weight gets heavier in order to keep the set up stable during the reps, but let's see why: ?? In the drawing I've oriented the arrows that symbolize the forces at play during the bench press: ?? ?? ??? As we set up, the weight of the barbell falls perpendiculary on our shoulders, which is countered by our upper back (with the arch created through thoracic extension). As the barbell comes down on our chest through a diagonally-ish bar path, it will tend to push our body down/forward on the pad, and this is where the leg drive comes most into play: ?? ?? Basically, what you want to do is to provide a counter force for the barbell by pushing "backwards" on the pad, through leg drive, in order to maintain a strong & stable set up to push from. ?? ?? ???On the other hand, if we don't use it, when the heavy barbell comes down, it'll tend to push our body down/forward – weakening the set up – and because there will be no leg drive, there'll also be less counter force for the barbell to help you push. ?? ?? The orientation of the arrows will show you what I mean with this. ?? ?? ?Like I said, this becomes more and more important and paradoxically "easier to do" as you start lifting heavy weights (1x bw and more). Hopefully it made sense ?? ????? ?? TAG somebody who needs to bench more weight! #pheasyque

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Saturday, February 8, 2020

3 Rounds:
400m Run or Row
20 DB Box Step Up + Plank Row
8 Sandbag Carries
10 Pull Ups
20 Push Ups
40 DU’s

Friday, February 7, 2020

Back Squat
18 x 2

Bent Over Barbell Row
3 x 10

Split Stance RDL
3 x 10