WOD

Wednesday, July 8, 2020

Push Jerk 

AMRAP in 10 min:
300m Row 
6 / Side Single Arm KB Swing 
12 KB Plank Pull Through 
 

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.

Tuesday, July 7, 2020

EMOM , 5 to 6 Rounds 

1) DU’s 
2) 6 Handstand Push Ups 
3) 10 Double KB Squat or Goblet Squat
4) Hollow Rock or Hold 
5) 20 Gorilla Row 
6) 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.

 

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, July 6, 2020

High Hang Snatch + Hang Snatch 
8 x 2 

 

3 Rounds, 4:00
9 Deadlift 
6 Hang Power Cleans 
3 Dips 
 

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.

Saturday, July 4, 2020

5 Rounds
AMRAP in 2:00
6 T2B
12 Squats
Rest 1:00

5:00 equipment cleaning 

5 Rounds
AMRAP 1:00
10 Push Press 
Max Cal bike /Row
Rest 2:00

 

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.

 

Friday, July 3, 2020

 

4 Sets
4 Front Squat 

Rest 
:60 DU’s 
Rest 
 
 
For Time: 
30 Russian KBS 70/55
15 Burpee Box Over
25 RKBS 
10 Burpee Box Over
20 RKBS 
5 Burpee Box Over 
10 RKBS
 
 

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.

Thursday, July 2, 2020

 

AMRAP in 30 Minutes 

750m Row
Lap D-Ball Carry 
Lap Bear Crawl / Walking Lunge 
:30 R & L Side Plank 
 
 

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, July 1, 2020

Happy Canada Day CFE!

 

Push Press
4 x 5
 
 
5 Rounds,:60 on
10 Hang Power Clean 
Max Reps Push Ups / Dips
Rest 
 

Classes as per usual today.  
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 30, 2020

Physical Distance Partner WOD! 

5 Rounds for Time

P1 – 12  Alt DB Power Snatch (then P2 P. Snatch_ 
P1 – 16 DB Weighted Step Up (then P2) 
P1 – 8 C2 Bar Pull Up (then P2)
200m run (then P2)

 

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 20, 2020

Deadlift 

 

AMRAP in 15 min:
2 Sandbag TGU 
8 Sandbag Offset Squat 
16 Russian KB Swings 

Saturday, June 27, 2020

 

2 Rounds, AMRAP in 4:00
2 Strict Pull Ups 
8 Box Jumps 
16 DU’s 
Rest 2:00
 
Rest 5 B/T Stations 
 
 
2 Rounds, AMRAP in 4:00 
10 Cal Bike 
8 Burpees
Rest 2:00
 

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.