WOD

Wednesday, September 16, 2020

3 Sets

8 Bulgarian Split Squat
rest
15  laying Y raise
rest
:40 Hollow Rock or Hold
rest
AMRAP in 10
10 Push Ups
20 Air Squats
30 DUs

Tuesday, September 15, 2020

AMRAP in 20 Minutes

1 Mile Run
with time remaining,
4 Sandbag TGU
4 Strict Pull Ups
12 KB Snatches

Monday, September 14, 2020

Clean Pull + Hang Clean + Front Squat 

 

3 Rounds  
15 Box Jumps
300m Row 
10 Front Squat 
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.

Saturday, September 12, 2020

Partner WOD! 

3 Rounds 
 
2:00 Power Cleans 
2:00 Burpees 
2:00 Shoulder to Overhead 
2:00 Row / Bike / Shuttle Run
2:00 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, September 11, 2020

Back Squat 

4 Sets 
20 GHD  Hip Extension 
20 Banded Glute Bride 
:20 – :30 Alternating Reaching Pillar 
 

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, September 10, 2020

5 Rounds , :45on, :45off

Row/ Bike or Run
10 V Ups +
KB Box Step Overs
Front Rack Double KB Carry

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, September 9, 2020

Snatch Pull + Hang Snatch (knee) + Snatch
2 (Snatch Segment Pull ( 1”) + Snatch Pull)
3 Round for time:
10 Hang Power Snatch
20 Pull Ups

Tuesday, September 8, 2020

AMRAP in 12

200m Row
24 Lunge
9 Dips
Rest
AMRAP in 12
200m Run
15 KB Swings
30 DUs

Monday, September 7, 2020

Holiday Monday

9:15 to 9:45

1 Mile Run 
EMOM 5 Burpees 
*please bring a timer if you have one. 

9:45 to 10:30 -ish 
Rolling Class with Yoga Tune Up Balls 
*please bring yoga balls and yoga mat. 

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

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 5, 2020

For Time

40 Wall Balls
20 Sit Ups
20 KB Swings
20 Push Ups
Rest
For Time
30 Wall Balls
15 Sit Ups
15 KB Swings
15 Push Ups
Rest
For Time
20 Wall Balls
10 Sit Upd
10 KB Swings
10 Push Ups