WOD

Thursday, July 23, 2020

For Time:

800m Run 
4 (10 KB Low Box Step Over   +  10 KB Plank Pull Throughs)

1000m Row 
4 ( 20 Russian KB Swings + 10 SA KB Push Press 
60/45 Cal Bike 
 

Remember to cancel your appointment if you are not going to attend class.  
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.

Wednesday, July 22, 2020

4 Sets
12 Floor Press
Rest 
20 DB Gorilla Rows
Rest 

 

4 Rounds
:45 Wall Sit
:15 Rest
:45 Band Pull Aparts
:15 Rest
Lap Mixed rack Overhead Carry 

 

Remember to cancel your appointment if you are not going to attend class.  
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.

Tuesday, July 21, 2020

 

AMRAP in 12
200m Row
10 Pull Ups 
10 Box Jumps 
 
rest 4:00
 
AMRAP in 12

200m Run 
10 Air Squat + Reverse Lunge R&L
15 Push Ups 
 

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 to Friday 6AM, 7:15AM, 9:15AM, 5:10PM & 6:15PM 
Saturday 7:00AM, 8:05AM, 9:15AM
Sign in 12 person cap.

Monday, July 200, 2020

Hang Snatch

6 Rounds 
3 Power Snatch
3 Burpee 
Max Reps DU’s 
 

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 to Friday 6AM, 7:15AM, 9:15AM, 5:10PM & 6:15PM 
Saturday 7:00AM, 8:05AM, 9:15AM
Sign in 12 person cap.

Saturday, July 18, 2020

4 Rounds 

500m Row 
15 Power Cleans 
15 Push Press 

100m Sandbag Run
 

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 to Friday 6AM, 7:15AM, 9:15AM, 5:10PM & 6:15PM 
Saturday 7:00AM, 8:05AM, 9:15AM
Sign in 12 person cap.

Friday, July 16, 2020

Front Squat 

5 Rounds , not for time
20 Seated Banded Hamstring Curl 
20 Glute Bridge – SL
:20 – :30 Hip Taps
 

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 to Friday 6AM, 7:15AM, 9:15AM, 5:10PM & 6:15PM 
Saturday 7:00AM, 8:05AM, 9:15AM
Sign in 12 person cap.

Thursday, July 16, 2020

Partner WOD 

AMRAP in 8
25 DU’s 
10 Sit Ups
 
Rest 
 
AMRAP in 8 
8 D-Ball to Shoulder 
Shuttle Run 
 
Rest 
 
12 Thrusters 
8 Cal Row
 

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

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 15, 2020

Turkish Get Up 

For Time:
600m Run 
40 Box Jumps 
40 Devils Press 
 
 

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

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 14, 2020

 

4 Rounds
:45 Strict Pull Ups 
rest 
:45 DU’s 
rest 
 
4 Rounds 
:45 Row for metres or Bike for Cals
rest
:45 RKB Swings 
rest 
 
4 Rounds 
:45 Lap Sandbag Carry
rest 
:45 Push Ups
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

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 13, 2020

Hang Clean + Clean + Jerk

AMRAP in 7 Min 
20 Air Squats 
20 Reverse Lunge 
5 HSPU 
 

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.