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Lifting Ourselves and One Another

Monthly Archives: February 2009

Saturday, February 28, 2009

Chantal at Barbell cert in Edmonton

7 rounds for time:

16 Single Arm Alternating DB Snatch

16 DB Push Press

Coach’s notes:  Guys use 30 lbs and gals 20 lbs for snatch and push press.  Post time to complete to comments.

Due to city inspection and equipment shipment delays we will need to delay our CFC HQ opening by one week.  Classes will be operating out of OPT as usual from March 1, – March 7, 2009.  Official opening of the new facility will be on Sunday, March 8.  Membership fees will be prorated to reflect this delay.  For more information or inquiries please contact admin@crossfitcalgary.ca 

 

Comments: 1

Friday, February 27, 2009

As many rounds in 20 minutes:

5 clapping push-ups

10 Sit-ups

15 Squats

Coach’s notes:  Post number of rounds complete to comments.

 

Due to city inspection and equipment shipment delays we will need to delay our CFC HQ opening by one week.  Classes will be operating out of OPT as usual from March 1, – March 7, 2009.  Official opening of the new facility will be on Sunday, March 8.  Membership fees will be prorated to reflect this delay.  For more information or inquiries please contact admin@crossfitcalgary.ca 

 

Comments: 7

Thursday, February 26, 2009

Lauren at Barbell cert in Edmonton

“Karen”

150 Wallballs for time

Coach’s notes:  Guys use 20 and gals 12 lbs for wallball to a height of 10 feet.  Post time to complete to comments.

Due to city inspection and equipment shipment delays we will need to delay our CFC HQ opening by one week.  Classes will be operating out of OPT as usual from March 1, – March 7, 2009.  Official opening of the new facility will be on Sunday, March 8.  Membership fees will be prorated to reflect this delay.  For more information or inquiries please contact admin@crossfitcalgary.ca 

 

Comments: 9

Wednesday, February 25, 2009

Lauren, Laura, Taylor, Chantal

“Grace” 

30 Clean and Jerk for time

 

Coach’s notes:  Guys use 135 and gals 95 for C & J or scale as needed.  Post time to complete to comments.

CF Regionals is now open for registration!!  Click here for more details and for registration.

Comments: 12

Tuesday, February 24, 2009

4 Rounds for time(s)

10 Pull-ups

15 Burpees

20 Deadlift

25 Double Unders

Rest 5:00 mins

Coach’s notes:  Guys use 185 and gals 115 lbs for the deadlift.  Post time for all sets and total time to comments.

 

CF Regionals is now open for registration!!  Click here for more details and for registration.

 

Comments: 5

Monday, February 23, 2009

Knees to Elbows on the minute:

Coach’s notes:  Post number of minutes complete to comments.

 

CF Regionals is now open for registration!!  Click here for more details and for registration.

 

Comments: 11

Sunday, February 22, 2009

Lauren

1 round for time:

40 Box Jumps

35 Knees to Elbows

30 Thrusters

25 Power Cleans

20 GHD Sit-Ups

15 L-Pull-Ups

10 HSPU’s

5 Muscle-Ups

Coach’s notes:  Height for box jump is 24 inches.  Guys use 135lb for powercleans and gals 95lb, and 95lb and 65lb respectively for the thrusters.  Post time to complete to comments.

We’ve begun renos to the new facility!  Interested in checking out the new place?  Click here to see some pics.

All clients (existing and new) need to fill out new membership forms for classes at the new facility.  Click here for the membership forms.

 

Comments: 10

Saturday, February 21, 2009

Snatch Balance – 1, 1, 1, 1, 1, 1, 1, 1

Coach’s notes:  Post load for each set to comments.

We’ve begun renos to the new facility!  Interested in checking out the new place?  Click here to see some pics.

All clients (existing and new) need to fill out new membership forms for classes at the new facility.  Click here for the membership forms.

 

Comments: 1

Friday, February 20, 2009

Mark after his half marathon

Burpees on the minute:

Coach’s notes:  Post number of minutes to comments.

We’ve begun renos to the new facility!  Interested in checking out the new place?  Click here to see some pics.

All clients (existing and new) need to fill out new membership forms for classes at the new facility.  Click here for the membership forms

 

Comments: 9

Thursday, February 19, 2009

Yaz running a half marathon

8 Rounds for loads:

Squat Clean/Push Jerk/Squat Clean X 2/Push Jerk X 2

Coach’s notes:  Rest as required between sets.  Post highest load reached for entire complex to comments.

We’ve begun renos to the new facility!  Interested in checking out the new place?  Click here to see some pics.

All clients (existing and new) need to fill out new membership forms for classes at the new facility.  Click here for the membership forms.

CrossFit Kids classes at CFC HQ – Tuesdays 4:15-5:00 pm and Saturdays 8:45-9:30 am for children ages 6-12.  Introduce your child(ren) to the benefits of CrossFit while you do your WOD, and have them show you how fun fitness can be!  Up to 2 classes per week for only $50/child/month.  Contact Trevor at admin@crossfitcalgary.ca to register or for more details.

 

Comments: 2