WOD

Friday, October 9, 2020

Oly testing next week.

3 Sets

10/ Gorilla Row

rest

10/ Spit Stance RDL

rest

B)

3 Rounds :40 / :20

RKBS

Box Jump/ Step Down

DUs

Side Plank

Monday Hours
9:15 class
10:30 rolling w/ YTU Balls

By Suzanne Bougs WOD

Thursday, October 8, 2020

5 Rounds

300m Run

10 Pull Ups

20 Push Ups

30 Air Squats

By Suzanne Bougs WOD

Wednesday, October 7, 2020

Clean & Jerk

3 Sets, OTM

1) 7 Ring Dips

2) 7 Box Jumps

3) Max HSPU

4) :40 Hollow Rock

View this post on Instagram

Nutrition Challenge with @robyn_yql_nutrition ! If you missed last years challenge or need a motivational repeat, this is your chance. We had a fantastic experience with Robyn and have several members who continue to work with her. Jump in and participate, I can’t recommend this enough! You will feel great! To sign up go to: CrossFit Framework ~pricing https://crossfitframework.com/pricing/

A post shared by CFE Yeg (@cfe_yeg) on Oct 5, 2020 at 3:46pm PDT

link to sign up

By Suzanne Bougs WOD

Tuesday, October 6, 2020

2 Rounds

AMRAP in 3:00

2 Strict Pull Ups

15 DU’s

Rest

AMRAP in 3:00

4 Cal Bike

4 Slam Balls

Rest

AMRAP in 3:00

30 Russian KB Swings

Max Cal Row

Rest

View this post on Instagram

Nutrition Challenge with @robyn_yql_nutrition ! If you missed last years challenge or need a motivational repeat, this is your chance. We had a fantastic experience with Robyn and have several members who continue to work with her. Jump in and participate, I can’t recommend this enough! You will feel great! To sign up go to: CrossFit Framework ~pricing https://crossfitframework.com/pricing/

A post shared by CFE Yeg (@cfe_yeg) on Oct 5, 2020 at 3:46pm PDT

link to sign up

By Suzanne Bougs WOD

Monday, October 5, 2020

Snatch

For time:

20 Burpees

40 Ground to Overhead

*you can thank Davie and Ryan for this!

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.`

By Suzanne Bougs WOD

Saturday, October 3, 2020

Partner WOD!

AMRAP in 4:00
4 Box Jump Overs

Rest

AMRAP in 4:00
9 Cal Row or Bike

Rest

AMRAP in 4:00

4 Devils Press

Rest

AMRAP in 4:00
Shuttle Run

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.

By Suzanne Bougs WOD

Friday, October 2, 2020

Hang Clean + Clean

Supine Row
4 x 8

4 Sets

20 GHD Hip Extension

20 Hip Circle Glute Bridge

By Suzanne Bougs WOD

Thursday, October 1, 2020

5 Rounds

1:00 Kettlebell Complex

1:00 Push Ups

1:00 Row or Bike for Calories

1:00 Rest

By Suzanne Bougs WOD

Wednesday, September 30, 2020

Press

4 Rounds , Every :90 seconds

1) 16 Alt DB Plank Row

2) 16 Single Leg Squat

3) DU’s

By Suzanne Bougs WOD

Tuesday, September 29, 2020

3 Rounds

300m Run

15 Box Jump / Step Down

12 Hang Power Snatch

9 Burpees

Rest

9 Burpees

12 Hang Power Snatch

15 Box Jumps

300m Run

Rest

By Suzanne Bougs WOD

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