WOD

Thursday, July 30, 2020

4 Rounds, AMRAP in :90
30 DUs
5 Bar Muscle Up 
Rest 

5 rounds, AMRAP in :60
4 Deficit Push Up 
8 Alt SL Squat 
Rest 

6 Rounds, AMRAP IN :40 
10 Thrusters 
Max Reps Burpees 
Rest 

 

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 29, 2020

 

Block Snatch Pull + Snatch 
5 x 2 

Block Clean Pull + Clean 
5 x 2 

Clean Deadlift + Clean Pull 
5 Sets 

 

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 28, 2020

3 to 4 Rounds 

3:00 Row 
3:00 KB Complex 
3:00 Rest 
 

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.

 

Monday, July 27, 2020

Push Press + Push Jerk + Split Jerk

 

For Time:
10-8-6-4-2
Slam Ball 
Dips 
Box Jumps 

 

Sign in 12 person cap. Remember to cancel your appointment if you are not going to attend class.  

Saturday, July 25, 2020

5 Rounds, EMOM

1) 10 Hang Squat Clean 
2) 10 Burpees 
3) 10 C2 Bar Pull Ups
4) 15/12 Cal Bike or Row or 200m Run 
5) Rest
 

Sign in 12 person cap. Remember to cancel your appointment if you are not going to attend class.  

Strong-Human, Sunday the 26th at 10AM. Sign in 

Friday, July 24, 2020

 

Deadlift 

3 Rounds:
100 DUs
30 Air Squats
10 Strict Handstand Push Ups
Rest 
 
 

Sign in 12 person cap.Remember to cancel your appointment if you are not going to attend class.  

 

Strong-Human, Sunday the 26th at 10AM. Sign in 

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.