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

Thursday, October 8, 2020

5 Rounds

300m Run
10 Pull Ups
20 Push Ups
30 Air Squats

Wednesday, October 7, 2020

Clean & Jerk 
 
 
 
3 Sets, OTM
1) 7 Ring Dips 
2) 7 Box Jumps  
3) Max HSPU 
4) :40 Hollow Rock 
 
link to sign up

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 

 
link to sign up

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.`

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.

Friday, October 2, 2020

Hang Clean + Clean

Supine Row
4 x 8

4 Sets
20 GHD Hip Extension
20 Hip Circle Glute Bridge

Thursday, October 1, 2020

5 Rounds

1:00 Kettlebell Complex
1:00 Push Ups
1:00 Row or Bike for Calories
1:00 Rest

Wednesday, September 30, 2020

Press 

4 Rounds , Every :90 seconds
1) 16  Alt DB Plank Row 
2) 16 Single Leg Squat
3) DU’s 
 

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