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!
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
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
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
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
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
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
Thursday, June 21, 2012