Welcome to Calgary's original CrossFit facility  |  Join us  |  Try CrossFit
Lifting Ourselves and One Another

Monthly Archives: February 2012

Wednesday, February 29, 2012

A1.  Tall Clean – 3 reps x 6 sets, rest 2:0

A2.  Rope Climb – 1 ascent x 6 sets, rest 2:00

*note:work technically using your feet and try to climb with as few pulls as possible each time.

Coach’s notes:  Post loads for A1 and number of pulls for rope climb to comments.

Effective immediately, all members will now have access to the OPEN GYM times which run from 10:30am to 3:30pm, Monday to Friday (excluding holidays) as part of their regular membership. We will no longer be charging an additional fee for this.  Starting March 31 (once the CrossFit Games Sectionals are complete), we are also adding back Open Gym time on the weekend. This time will be Saturdays from 1:30-3:30.

Non-members can pay the regular drop in fee of $25/visit to utilize this time.

Contact Aly for more information.

Comments: 16

Tuesday, February 28, 2012

As many rounds in 15 minutes:
30 ft Long Jump
20 KB Swings – 2.0/1.0 pood
10 KB Squat – 2.0/1.o pood
Coach’s notes:  Post rounds and reps complete to comments.
Effective immediately, all members will now have access to the OPEN GYM times which run from 10:30am to 3:30pm, Monday to Friday (excluding holidays) as part of their regular membership. We will no longer be charging an additional fee for this.  Starting March 31 (once the CrossFit Games Sectionals are complete), we are also adding back Open Gym time on the weekend. This time will be Saturdays from 1:30-3:30.

Non-members can pay the regular drop in fee of $25/visit to utilize this time.

Contact Aly for more information.

Comments: 28

Monday, February 27, 2012

3 rounds for time:

Row 500 m

20 Wallballs – 20#/14#

20 Pull-ups

Rest 2:00

Coach’s notes:  Post time to complete each round and total working time to comments.

Comments: 26

Sunday, February 26, 2012

A.  Snatch/OHS/BTN Split Jerk – 1.2.3 x 7 sets, rest 3-4 minutes

Coach’s notes:  Post loads per set to comments.  BTN = Behind the Neck

Comments: 14

Saturday, February 25, 2012

Reebok CrossFit Games Open WOD 12.1

Complete as many reps as possible in 7 minutes of:

Burpees

Coach’s notes:  This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.

CFC is hosting the upcoming Reebok CrossFit Games 2012 Open competition workouts today!  Workouts are scalable and are for CrossFitters of all ages and abilities. To take part in this amazing event you must register before 5pm PT on February 26. We hope to see you there! For those competitors who cannot make it out on Saturday, CFC is also open 10:30-3:30, Monday to Friday for individuals wanting to validate the Reebok CrossFit Games Open WODs. Contact Aly at admin@crossfitcalgary.ca to make arrangements.

Comments: 35

Friday, February 24, 2012

2000 m Row

Coach’s notes:  Post time to complete to comments.

Compare to November 23, 2011

CFC is hosting the upcoming Reebok CrossFit Games 2012 Open competition workouts today!  Workouts are scalable and are for CrossFitters of all ages and abilities. To take part in this amazing event you must register before 5pm PT on February 26. We hope to see you there! For those competitors who cannot make it out on Saturday, CFC is also open 10:30-3:30, Monday to Friday for individuals wanting to validate the Reebok CrossFit Games Open WODs. Contact Aly at admin@crossfitcalgary.ca to make arrangements.

Comments: 14

Thursday, February 23, 2012

A.  1:00 AMRAP SDLHP  – 95#/65#

Rest 1:00

B.  2:00 AMRAP Push ups

Rest 2:00

C.  3:00 AMRAP Sit ups

Rest 3:00

D.  4:00 AMRAP Single Arm Alternating DB Snatch (Squat) – 40#/25#

Rest as long as you’d like

Coach’s notes:  Post reps for each set and total reps to comments.

Compare to January 26, 2012

CFC is hosting the upcoming Reebok CrossFit Games 2012 Open competition workouts this Saturday, February, 25. Workouts are scalable and are for CrossFitters of all ages and abilities. To take part in this amazing event you must register before 5pm PT on February 26. We hope to see you there! For those competitors who cannot make it out on Saturday, CFC is also open 10:30-3:30, Monday to Friday for individuals wanting to validate the Reebok CrossFit Games Open WODs. Contact Aly at admin@crossfitcalgary.ca to make arrangements.

Comments: 17

Wednesday, February 22, 2012

As many rounds in 10 minutes:

10 Bar Facing Burpees

10 Squat Cleans – 135#/95#

Coach’s notes:  Post rounds and reps complete to comments.

CFC is hosting the upcoming Reebok CrossFit Games 2012 Open competition workouts this Saturday, February, 25. Workouts are scalable and are for CrossFitters of all ages and abilities. To take part in this amazing event you must register before 5pm PT on February 26. We hope to see you there! For those competitors who cannot make it out on Saturday, CFC is also open 10:30-3:30, Monday to Friday for individuals wanting to validate the Reebok CrossFit Games Open WODs. Contact Aly at admin@crossfitcalgary.ca to make arrangements.

Comments: 19

Tuesday, February 21, 2012

Snatch – 1, 1, 1, 1, 1, 1, 1
Coach’s notes:  Post load for all sets to comments.
Compare to August 27, 2011
Comments: 24

Monday, February 20, 2012

A.  Tabata Intervals of:

1. Toes to Bar

2. Back (Hip) Extension

3. Standing Barbell Shoulder Press – 45#//30#

4. KB Swings -2.0/1.0 pood

Coach’s notes:  Post reps for each exercise and totals to comments.

Reminder that today is Family Day so the holiday schedule will be in effect.  The 9:30 am and 6:00 pm adult classes will be available for members and drop-ins and the CFC Kids classes will run as scheduled.  Happy Family Day!!

CFC is hosting the upcoming Reebok CrossFit Games 2012 Open competition workouts this Saturday, February, 25. Workouts are scalable and are for CrossFitters of all ages and abilities. To take part in this amazing event you must register before 5pm PT on February 26. We hope to see you there! For those competitors who cannot make it out on Saturday, CFC is also open 10:30-3:30, Monday to Friday for individuals wanting to validate the Reebok CrossFit Games Open WODs. Contact Aly at admin@crossfitcalgary.ca to make arrangements.

Comments: 15