WOD

Thursday, September 3, 2020

Partner WOD, AMRAP in 20 minutes:

12 Cal bike
Parking Lot D-Ball or SB Carry
10 Devils Press
100m Run
12 Plank Pull Through

Wednesday, September 2, 2020

Jerk 

AMRAP in 9 minutes 
14 Cal Row / Bike 
7 Push Press 
7 T2B 
 

Tuesday, September 1, 2020

For Time:

3 Power Cleans 
15 Burpee Box Over
Power Cleans 
15 BBO 
Power Cleans 
15 BBO
12 Power Cleans 
15 BBO
15 Power Cleans
15 BBO
 

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.

Monday, August 31, 2020

Back Squat 

5 Sets , EMOM
1) 3 Muscle Ups 
2) 20  Air Squats 
3) :30 DUs 
 

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, August 29, 2020

PARTNER WOD! 
 
AMRAP in 30 

6 Push-Ups

6 Double KB Cleans 

3 Double KB Squats 

3 Double KB Push Press 

200 Meter Run

Friday, August 28, 2020

4 Sets
6/ Side Split Squat
rest
Hollow Hold / Rocks
Rest

4 Sets 
6 Romanian Deadlift 
rest 
Side Plank 
rest

This week only * Friday no 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.

Thursday, August 27, 2020

Each station for Time:

1000m Row

Rest

5x

10 Ground to Overhead
10 Box Jumps

Rest

5x
10 Wall Balls
20 DUs

Rest

800m Run

Wednesday, August 26, 2020

Jerk

2 Rounds, AMRAP in 4:00
3 Strict Handstand Push Up 
6 Burpees
9 Pull Ups 
Rest

This week only * Friday no 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.

Tuesday, August 25, 2020

5 Rounds 

AMCAP in 4:00 
Run 400m 
Max Cal Bike or Row 
 
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.

Monday, August 24, 2020

Block Snatch Pull + Snatch

Block Clean Pull + Clean

Clean Pull 

AMRAP in 8 
4 Alt. DB Power Snatch 
4 Lunges 
+ 4
 

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.