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Lifting Ourselves and One Another

Monthly Archives: June 2012

Saturday, June 30, 2012

7 Rounds for time(s):

200m run

5 Front Squat (from floor) – 225#/150#

Rest 2:00

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

Important Reminder – Canada Holiday is Monday July 2, therefore a NEW holiday schedule will be in effect.  Adult classes will be held at 9:30 am AND 10:30 am and 6:00 pm ONLY.  There will be no Open Gym and CFC Kids class will be held as scheduled.

Anyone interested in trying a “Tri”, Andrew Gustafson from Natural High Crossfit in Okotoks is hosting their annual triathlon next Saturday, July 7th .  www.naturaltri.ca

Coach Evan is about to embark on an exciting new journey to Texas for Law school! Join us in wishing him well and wishing Coach Erin and Coach Mike a happy birthday too! On Sat. July 21 at 7:00 pm all CFC members and their friends/spouses are invited to our “Send Off/Birthday Bash” held at CFC. There will be plenty of tunes, seating , some snacks and good times! Bring a refreshment of your choice. See you there!

Comments: 15

Friday, June 29, 2012

1 round for time:

15Pull-ups

30 Sit ups

45 Squats

60 Double Unders

75 KB Swings -1.5/1.0 pood

60 Push ups

45 Pull-ups

30 Box Jumps – 30″/24″

15 Muscle ups

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

Important Reminder – Canada Holiday is Monday July 2, therefore a NEW holiday schedule will be in effect.  Adult classes will be held at 9:30 am AND 10:30 am and 6:00 pm ONLY.  CFC Kids class will be held as scheduled.

Anyone interested in trying a “Tri”, Andrew Gustafson from Natural High Crossfit in Okotoks is hosting their annual triathlon next Saturday, July 7th .  www.naturaltri.ca

Comments: 16

Thursday, June 28, 2012

10 rounds:

Run 60 m

Rest 2:00

Coach’s notes:  Post fastest and slowest time to comments.

Important Reminder – Canada Holiday is Monday July 2, therefore a NEW holiday schedule will be in effect.  Adult classes will be held at 9:30 am AND 10:30 am and 6:00 pm ONLY.  CFC Kids class will be held as scheduled.

Anyone interested in trying a “Tri”, Andrew Gustafson from Natural High Crossfit in Okotoks is hosting their annual triathlon next Saturday, July 7th .  www.naturaltri.ca

Comments: 11

Wednesday, June 27, 2012

10 rounds for meters:

Row 30 seconds

Rest 60 seconds

Coach’s notes:  Post meters per round and total distance rowed to comments.

Important Reminder – Canada Holiday is Monday July 2, therefore a NEW holiday schedule will be in effect.  Adult classes will be held at 9:30 am AND 10:30 am and 6:00 pm ONLY.  CFC Kids class will be held as scheduled.

Anyone interested in trying a “Tri”, Andrew Gustafson from Natural High Crossfit in Okotoks is hosting their annual triathlon next Saturday, July 7th .  www.naturaltri.ca

Comments: 22

Tuesday, June 26, 2012

A.  Tall Snatch – 3 reps x 5 sets, rest 90 seconds

B.  Snatch Balance – 2 reps x 5 sets, rest 90 seconds

C.  Hang Snatch – 1 rep x 5 sets, rest 2:00

Coach’s notes:  Post loads for all sets to comments.

Compare to April 24, 2012

Comments: 13

Monday, June 25, 2012

A.  4 rounds for time:

400 m Run

40 Double Unders

B.  8 rounds for time:

200 m Run

15 DB Push Jerk – 45#/30#

Coach’s notes:  Post times to complete A and B to comments.

Comments: 19

Sunday, June 24, 2012

1 round for time:

1 Rope Climb

10 Clean and Jerks – 200#/135#

2 Rope Climbs

8 Clean and Jerks

3 Rope Climb

6 Clean and Jerks

4 Rope Climbs

4 Clean and Jerks

5 Rope Climbs

2 Clean and Jerks

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

Comments: 12

Saturday, June 23, 2012

A1.  Back Squat – 5 reps x 5 sets @ 30X2, rest 2:00

A2.  Bench Press – 4-5 reps x 5 sets @ 30X2, rest 2:00

Coach’s notes:  Post loads for all sets to comments.

Compare to January 12, 2012

Comments: 14

Friday, June 22, 2012

4 rounds for time(s):

100 m Farmer’s Walk – 2.0/1.0 pood

100 m Broad Jumps

100 m Walking Lunges

100 m Farmer’s Walk

Rest 3:00

Coach’s notes:  Post time per set and total working time to complete to comments.

Compare to May 7, 2012

Comments: 13

Thursday, June 21, 2012

Complete for time:
800 m Row
30 Thrusters
800 m Run
Coachs notes:  Guys use 115# and gals 75# for thrusters.  You can do the reps and/or exercises in any manner you choose.  For example you could row 400m, do 15 thrusters, 400m run X 2.  As long as you complete all reps and distances.  Post time to complete to comments.
Compare to May 17, 2012
Comments: 21