WOD

Workout of the Day Posts

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

Thursday, June 18, 2020

For time:

30 Front Squat 
30 Deadlifts 
30 Hang Power Cleans
30 Push Press (or push ups)
30 Lunges 
 
EMOM 10 Hollow Rocks or Sit Ups 
 
 
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

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 17, 2020

3 Sets 
6 Strict Press 
Rest :60
6 High Plank Walk Outs
Rest :60

 

5 Rounds, 1:00
100m Run
Max Reps Slam Ball / or American KB Swings
Rest :60

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

If you received a confirmation email on Monday, you should be able to register for classes using that email.  Still working on the rest you guys,  thanks for hanging in there! Message me if you need me to sign you in.   

 

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, June 16, 2020

 

AMRAP in 6 min:
15 Cal Row 
6 HR Push Ups 
 
Rest 4 
 
AMRAP in 6 min:
30 DU’s 
10 Hang Power Snatch 
 
Rest 4 
 
AMRAP in 6 min:
12 Air Squats
6 Box Jump on & over
 
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

If you received a confirmation email on Monday, you should be able to register for classes using that email.  Still working on the rest you guys,  thanks for hanging in there! Message me if you need me to sign you in.   

 

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, June 15, 2020


Back Squats

AMRAP in 7 Minutes
3 Medball Cleans
3 Burpees
Add 3 each rounds

*arrive no more than 5min before class. Please do your best to be in your workout gear before heading this way.
*i suggest you have your own hand sanitizer and water bottle.
*visit outside after class … 2M apart.

Class times this week are:
6AM, 7:15AM, 9:15AM
5:10PM & 6:15PM

We have a 12 person cap for each class…..still working on new scheduler. We have lots of room. Please message/email me which class you’ll attend if you have not done so already. See you tomorrow.

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, June 13, 2020

Outdoor WOD! 

 
800m run 
 
5 Rounds 
9 DB Deadlift 
5 Front Squat 
3 Push Press
 
Then 600m run 
 
5 Rounds 
10 Alt DB Hang Split Snatch 
5 Push UPs
10 Lateral Lunges 
 
Then 400m Run 
 
Equipment you can use: Please bring your DB’s and KB’s for return. 
Things you might like to bring: yoga mat , sun screen, bug spray, hand sanitizer,  beer, lawn chair…
Location: Parking lot at 50 – 320 Circle Drive, St. Albert
Let me know if I should count you in! 

We are preparing to open classes back up for Monday.  Please stay tuned for further details.  Thank you, again, for your patience. 

Friday, June 12, 2020

4 Sets 
Min 1) 2 TGU 
Min 2) 6 – 8 / side  Chainsaw Row 
Min 3) :30 -:40 Side Plank Walks
 
3 Rounds 
400m Run ( or 2 min )
15 Burpees 
 
*WOD courtesy of Pat Sherwood 
 
 
Mondays, Tuesday, Thursdays and Fridays 6:30AM (not on Wednesdays)
Monday to Saturday 9AM
Monday to Friday 6:15PM
 

We are preparing to open classes back up for Monday.  Please stay tuned for further details.  Thank you, again, for your patience. 

Thursday, June 11, 2020

Online Partner WOD!  

AMRAP in 30 Minutes:
2 ManMakers (w/walking lunge) 
15 Kettlebell Swings 
60 DU’s (1:00 of skipping)

CFE! We are preparing to open classes back up for Monday.  Please stay tuned for further details.  Thank you, again, for your patience. 

Wednesday, June 10, 2020

3 Rounds 

8 / Posted SL Deadlift  @3011
rest 
:30 Side Plank 
rest 
60m/ side  Carry Mix Rack Overhead Carry 
rest 
 
For Time:
10 Push Press 
2:00 Run (1:00 out)
20 Push Press 
1:30 Run (:40 out)
30 Push Press 
1:00 Run (:30)

Tuesday, June 9, 2020

4 Sets

AMRAP in 2:00
6 Air Squats
9 Push UPs
12 Sit Ups
rest 1:00
AMRAP in 2:00
60 m Run
10 Russian KB Swings
rest 1:00

Monday, June 8, 2020

3 Sets 

8 – 10 Bench / Hollow Hold Floor Press @21X1
Rest :60 – :90 
10 – 12 Heels Elevated Front Squat @31X1
Rest :90 
 
*find something to elevate heels – 25#plate, book, 2 x 4…
 
 
1 Set 
Max Reps Press 
Rest :90 
20 Goblet Squat (50% of above) no tempo
 
 
5 Rounds 
10 to 20  Switch Lunges 
5 Thrusters 
3 – 5 Strict HSPU 
 
 

Saturday, June 6, 2020

Outdoor Physical Distance Partner WOD! 

AMRAP in 20min 
10 Bench Step Ups 
5 Power Clean & Jerk (Ground to OH)
100m Run 
*partners alternate rounds 
 

Equipment you can use: DB’s, KB’s (or G 2 S with a Sandbag, or D-Ball)
Things you might like to bring: yoga mat and bug spray. 
Location: Lions Park St. Albert Picnic Shelter  
Dress warm! Let me know if I should count you in!

Friday, June 5, 2020

4 Rounds 

:30 Plank 
:15 Rest 
:30 Lateral Lunge 
:15 Rest
 
Rest 1:00 , then
 
4 Rounds 
:30 DUs 
:15 Rest 
:30 Reverse Plank – extended or bridge 
:15 Rest 
 
Rest 1:00 , then
 
4 Rounds
:30 DB Hang Squat Clean 
:15 Rest 
:30 Gorilla Row 
:15 Rest 
 
Cash Out 
3 Sets 
:30 Hollow Hold 
:30 Sit Ups 
Rest 1:00
 

Mondays, Tuesday, Thursdays and Fridays 6:30AM (not on Wednesdays)
Monday to Saturday 9AM
Monday to Friday 6:15PM

Thursday, June 4, 2020

4 Rounds for Time
400m Run 
20 SA KB Split Snatch 
100m Farmers Carry 
 

Wednesday, June 3, 2020

4 Sets 

12 Romanian Deadlift
Rest :60 
10 Renegade Row 
Rest :60
 
 
4 to 6 Rounds , AMRAP in 1:00
8 Box Jumps / or 10 jump Squats 
4 Thrusters 
Max Reps No Push Ups Burpee 
Rest 1:00

Tuesday, June 2, 2020

3 Rounds for Time:

20 Kettlebell Clean & Jerk 
30 Steps Walking Lunge 
Run 2:00 out,  same pace back. 
Rest 1:00
 

Mondays, Tuesday, Thursdays and Fridays 6:30AM (not on Wednesdays)
Monday to Saturday 9AM
Monday to Friday 6:15PM

Monday, June 1, 2020

3 Sets 

10 KB / DB Floor Press @31X1

:90 Rest 

12 Front Rack Double KB/DB Squat @31X1

:90 Rest

 

4 Rounds, EMOM 

1) 6 Devils Press 

2) 40 DUs 

3) 15 Hollow Rocks or V-UPS 

 

Mondays, Tuesday, Thursdays and Fridays 6:30AM (not on Wednesdays)
Monday to Saturday 9AM
Monday to Friday 6:15PM

Saturday, May 30, 2020

5 Rounds, AMRAP in 3:00
3 Power Clean
6 Push Ups
9 Air Squats
Rest 1:00, Start back up where you left off.


Equipment you can use: DB’s, KB’s Sandbag, or D-Ball…
Things you might like to bring: yoga mat and bug spray.
Location: Fountain Park Recreation Centre in the parking lot.
Let me know if I should count you in!


Friday, May 29, 2020

4 Sets 

6/ Leg Lateral Lunge 
Rest :30
12/ Leg Glute Bridge 
Rest 
:60 Russian KB Swings / Skier Swings 
Rest :90
 
 
4 Rounds 
:40 DB Squat Snatch 
:20 Rest
:40 DUs
:20 Rest
 
 

Thursday, May 28, 2020

AMRAP in 25 Minutes:

30 Box Step Up 
20 Alt. Single Leg Deadlift 
2 TGUs
20 Push Ups 
30 Bicycle Crunch
 
*Step ups can be weighted, back pack, DBs, Sandbag…
 
 

Mondays, Tuesday, Thursdays and Fridays 6:30AM (not on Wednesdays)
Monday to Saturday 9AM
Monday to Friday 6:15PM

Wednesday, May 27, 2020

3 Sets 
8 1 and 1/4 squats 
Rest :30 – :45
8 Back Shrugs + 8 Bent Over Rows
Rest 
12 Steps Alligator Crawl 
Rest 
 
 
21-15-9
DB Hang Power Clean 
Push Press 
*200m Run after each set of push press. 

 

*No 6:30AM classes on Wednesday

Tuesday, May 26, 2020

4 to 5 Rounds 

300m Run 
12 Plank Row – 6 Right, then 6 Left
60 DUs 
6 Sprawl to Forward Lunge 
Rest 2:00 – 3:00 

 

 

Mondays, Tuesday, Thursdays and Fridays 6:30AM (not on Wednesdays)
Monday to Saturday 9AM
Monday to Friday 6:15PM

 

Monday, May 25, 2020

4 sets 

12 Steps Death March @3011
Rest :30 – :45
6 to 8 / side Lateral Step Up 
Rest 
 
5 Rounds 
3 Deadlift KB or DB 
3 SA Clean 
3 SASquat 
3 SA OH Lunge 
Right, then left 
Rest :60 
 
 

Mondays, Tuesday, Thursdays and Fridays 6:30AM (not on Wednesdays)
Monday to Saturday 9AM
Monday to Friday 6:15PM

Sunday, May 24, 2020

Rest Day!

Or

Run or Row 8 – 10 x 200m
:60 recovery

Try to keep a 2 to 3 second deviation on intervals.

Running Warm Up
https://youtu.be/dB5W4LZf0JU