WOD

Tuesday, June 23, 2020

6-8 rounds

200m run
8 Toes to Bar
10 Thrusters
30 DUs
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.

Monday, June 22, 2020

Power Clean +  Jerk 
6 x 3 
 
4 Rounds, Max Reps  :45 On, :15 off
HSPU 
Hollow Rocks / Hold 
Reverse Snow Angels 
 

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.

Saturday, June 20, 2020

Partner WOD

 
AMRAP in 25 min:
15 Squats 
25 DUs 
15/12 Cal Row / Bike / or Fire Hydrant Run
10 Burpees 
5 Strict Pull Ups (10 Ring Rows)
 
*partners alternate movements:
 
 

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.

Friday, June 19, 2020

4 Sets 

5 Deadlift 
Rest :45
Dips or Push Ups ( max Reps)
Rest 2:00
 
 
4 Sets 
Parking Lot Farmers Carry 
Rest :30
6-10 Box Jumps (3-5 Tall Box Jumps) 
Rest :30
:30 Plank Taps 
Rest 1:00

 
12 Person Cap

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

Thursday, June 18, 2020

For time:

30 Front Squat 
30 Deadlifts 
30 Hang Power Cleans
30 Push Press (or push ups)
30 Lunges 
 
EMOM 10 Hollow Rocks or Sit Ups 
 
 
12 Person Cap

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

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, June 17, 2020

3 Sets 
6 Strict Press 
Rest :60
6 High Plank Walk Outs
Rest :60

 

5 Rounds, 1:00
100m Run
Max Reps Slam Ball / or American KB Swings
Rest :60

12 Person Cap

Class times this week are: 
M – F 6AM, 7:15AM, 9:15AM, 5:10PM & 6:15PM 
Saturday 7:00AM, 8:05AM, 9:15AM

If you received a confirmation email on Monday, you should be able to register for classes using that email.  Still working on the rest you guys,  thanks for hanging in there! Message me if you need me to sign you 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

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, June 16, 2020

 

AMRAP in 6 min:
15 Cal Row 
6 HR Push Ups 
 
Rest 4 
 
AMRAP in 6 min:
30 DU’s 
10 Hang Power Snatch 
 
Rest 4 
 
AMRAP in 6 min:
12 Air Squats
6 Box Jump on & over
 
12 Person Cap

Class times this week are: 
M – F 6AM, 7:15AM, 9:15AM, 5:10PM & 6:15PM 
Saturday 7:00AM, 8:05AM, 9:15AM

If you received a confirmation email on Monday, you should be able to register for classes using that email.  Still working on the rest you guys,  thanks for hanging in there! Message me if you need me to sign you 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

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, June 15, 2020


Back Squats

AMRAP in 7 Minutes
3 Medball Cleans
3 Burpees
Add 3 each rounds

*arrive no more than 5min before class. Please do your best to be in your workout gear before heading this way.
*i suggest you have your own hand sanitizer and water bottle.
*visit outside after class … 2M apart.

Class times this week are:
6AM, 7:15AM, 9:15AM
5:10PM & 6:15PM

We have a 12 person cap for each class…..still working on new scheduler. We have lots of room. Please message/email me which class you’ll attend if you have not done so already. See you tomorrow.

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, June 13, 2020

Outdoor WOD! 

 
800m run 
 
5 Rounds 
9 DB Deadlift 
5 Front Squat 
3 Push Press
 
Then 600m run 
 
5 Rounds 
10 Alt DB Hang Split Snatch 
5 Push UPs
10 Lateral Lunges 
 
Then 400m Run 
 
Equipment you can use: Please bring your DB’s and KB’s for return. 
Things you might like to bring: yoga mat , sun screen, bug spray, hand sanitizer,  beer, lawn chair…
Location: Parking lot at 50 – 320 Circle Drive, St. Albert
Let me know if I should count you in! 

We are preparing to open classes back up for Monday.  Please stay tuned for further details.  Thank you, again, for your patience. 

Friday, June 12, 2020

4 Sets 
Min 1) 2 TGU 
Min 2) 6 – 8 / side  Chainsaw Row 
Min 3) :30 -:40 Side Plank Walks
 
3 Rounds 
400m Run ( or 2 min )
15 Burpees 
 
*WOD courtesy of Pat Sherwood 
 
 
Mondays, Tuesday, Thursdays and Fridays 6:30AM (not on Wednesdays)
Monday to Saturday 9AM
Monday to Friday 6:15PM
 

We are preparing to open classes back up for Monday.  Please stay tuned for further details.  Thank you, again, for your patience.