WOD

3 Sets
10 KB or DB Floor Press (Bench Press it if you’ve got it!)
Rest :90
12 Front Rack Double KB or DB Squat
Rest :90

4 to 5 Rounds
20 Step Ups
10 Thrusters – double or single KB or DB’s
10 Box or Chair Dips

Step ups – to box, stairs, sturdy chair, summer tires, bench … be creative. Add weight if you’d like.

Kettlebell Rack Squat
Chair Dips

6:15’ers
Meeting ID: 609 623 246
Password: 794609

Glute Bridge 
Mix grip oh walking lunge 
DB/KB  Row 
Reverse Snow Angels

Rest Day!

Or,

Run or Row
6 – 8 x 200m
:90 recovery

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

3 Rounds

4 Rounds

Split Squat

Bulgarian Split Squat

High Plank Walk Out

Dumbbell Swings – for today, go just to chest height. 

CFE Members, make sure you download the zoom app for group workouts! Ill try to email out link invites tonight.  For now, Id like to run workouts at 9AM and 6:15PM.

Thank you CFE!

4 Rounds 

Single Arm Row https://youtu.be/u63l9f0dAHU
DB Push Press – use single arm for the wod https://youtu.be/MqvN10OF5fo
Turkish Get Up https://youtu.be/saYKvqSscuY
Turkish Get Up Sit Uphttps://youtu.be/luh70nOKXR0
Morning Movement Routine by Dr. Ryan DeBell
https://youtu.be/Oxay1bgfIAs

Home WOD

Tabata Intervals 8 x :20 on / :10 Off

Skipping – DU’s or SU’s

rest 1:00

Squats

rest 1:00

Pull Ups ( or reverse snow angles)

rest 1:00

Push Ups

rest 1:00

Sit UPs

Please keep your eye out for an email tomorrow regarding equipment and further online workouts.

Thank you CFE for your support and patience.

The health and safety of our CFE community, customers and athletes are given our utmost consideration during recent current events.  We are working hard to mitigate circumstances surrounding COVID-19 in our own facility.  We recognize that these circumstances are continuously evolving.

We are following AHS cleaning and participation protocols.  We have increased equipment, facility and personal hand washing practices of all coaching staff.  We ask that all customers and athletes thoroughly wash their hands with soap and water before and after activity and avoid touching your face during physical activity.  Please be respectful of personal space and avoid high fives, fist pumps and multiple points of contact during this time.  Kindly wipe down the equipment you use with the provided cleaning products after usage.

Based on current AHS recommendations we will be temporarily suspending the child minding portion of the mama’s and papa’s classes and Crossfit Kids classes pending further information from AHS.  Please leave your children at home.  We will  continue to run all adult CrossFit daytime, evening and weekend classes as currently programmed as long as they fall within the AHS guidelines and protocols. We are committed to maintaining and ensuring a safe and quality oriented environment for all CFE community, customers and athletes.  Together we can work towards maintaining this environment at CFE by remaining at home if we feel ill and by following advised procedures if we have travelled recently.

We thank you for supporting our CFE family during this time and look forward to supporting you in one of our many workout options through this uncertain time.

For more information on AHS recommendations, see Alberta.ca

The health and safety of our CFE community, customers and athletes are given our utmost consideration during recent current events.  We are working hard to mitigate circumstances surrounding COVID-19 in our own facility.  We recognize that these circumstances are continuously evolving.

We are following AHS cleaning and participation protocols.  We have increased equipment, facility and personal hand washing practices of all coaching staff.  We ask that all customers and athletes thoroughly wash their hands with soap and water before and after activity and avoid touching your face during physical activity.  Please be respectful of personal space and avoid high fives, fist pumps and multiple points of contact during this time.  Kindly wipe down the equipment you use with the provided cleaning products after usage.

Based on current AHS recommendations we will be temporarily suspending the child minding portion of the mama’s and papa’s classes and Crossfit Kids classes pending further information from AHS.  Please leave your children at home.  We will  continue to run all adult CrossFit daytime, evening and weekend classes as currently programmed as long as they fall within the AHS guidelines and protocols. We are committed to maintaining and ensuring a safe and quality oriented environment for all CFE community, customers and athletes.  Together we can work towards maintaining this environment at CFE by remaining at home if we feel ill and by following advised procedures if we have travelled recently.

We thank you for supporting our CFE family during this time and look forward to supporting you in one of our many workout options through this uncertain time.

For more information on AHS recommendations, see Alberta.ca

If you are at home: 

Hang Hang + Hang + Power Clean
8 sets

4 Rounds, AMRAP in 2:00
15 KB Swings
10 Goblet Squat
5 HR Push Ups

Please wash hands when you enter the gym and when you have completed your workout. Cleaning supplies are available to clean equipment before and after you use it. Thank you!