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

Monthly Archives: August 2013

Saturday, August 31, 2013

Hotshots 19

Six rounds for time of:
30 Squats
135 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters

Coach’s notes:  Post time to comments.

Important Reminders –

We are hosting the Hot Shots 19 Memorial WOD today from 9:30-12:30 in honor of those 19 Granite Mountain Hotshots firefighters who lost their lives in the line of duty. All drop in fees will be donted to to help support the families left behind and all firefighters sshowing up to the WOD today will be free of charge. Come out and support those who put their lives on the line to save others.

We have operational showers!  YAY!
Run Club will take place THIS Saturday Aug 31 in Tuscany at 11:30 instead of next weekend due to the Spartan Super Sprint being held in Red Deer next Saturday.
Reminder that there is NO Oly Club or Intro to CrossFit  this Saturday and NO Intro or Firebreathers’ this Sunday due to the Long Weekend.
Holiday Hours on Monday Sept 2 are as follows;
Adult classes at 9am, 10am and 6pm ONLY.

 

Kids class as scheduled at 4pm.
Comments: 20

Friday, August 30, 2013

3 rounds for time:

15 DB Shoulder Press – 40#/25#/hand

15 DB Push Press – 40#/25#/hand

15 DB Push Jerk – 40#/25#/hand

15 Bar Muscle Ups

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

Compare to October 3, 2012

Important Reminders –

We have operational showers!  YAY!
Run Club will take place THIS Saturday Aug 31 in Tuscany at 11:30 instead of next weekend due to the Spartan Super Sprint being held in Red Deer next Saturday.
Reminder that there is NO Oly Club or Intro to CrossFit  this Saturday and NO Intro or Firebreathers’ this Sunday due to the Long Weekend.
Holiday Hours on Monday Sept 2 are as follows;
Adult classes at 9am, 10am and 6pm ONLY.

Kids class as scheduled at 4pm.
Comments: 16

Thursday, August 29, 2013

OHS (Overhead Squat) – 1, 1, 1, 1, 1, 1, 1, rest as needed

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

Compare to February 14, 2013

Important Reminders –

We have an operational shower!  YAY!
Run Club will take place THIS Saturday Aug 31 in Tuscany at 11:30 instead of next weekend due to the Spartan Super Sprint being held in Red Deer next Saturday.
Reminder that there is NO Oly Club or Intro to CrossFit  this Saturday and NO Intro or Firebreathers’ this Sunday due to the Long Weekend.
Holiday Hours on Monday Sept 2 are as follows;
Adult classes at 9am, 10am and 6pm ONLY.

Kids class as scheduled at 4pm.

Comments: 29

Wednesday, August 28, 2013

Run 400m

Run 800m

Run 1600m

Compare to June 7, 2012

Coach’s notes:  Choose your own rest between sets, but complete all 3 distances within 30 minutes.  Post time for each distance to comments.

Important Reminders – A new morning class has been added to our regular schedule. Wednesdays at 10 am will be available to our adult members or drop in effective September 1st.

On August 31, CFC will be participating in Hotshots CrossFit Memorial WOD. Donations to support the families of the lost heroes can be made here. Additionally, CFC will be accepting donations this Saturday to support the cause. To learn more about it click here.

Breaking news! As some of you might have been aware, due to the city floods and trade delays, our construction timelines were pushed back from what we anticipated at our Grand Re-Opening. The Good News – we have an operational shower!!  One of our showers is now operational and can be used  at your convenience. YAY!!

Comments: 16

Tuesday, August 27, 2013

Clean and Jerk – 10, 5, 3

Coach’s notes:  Determine highest load in each of the 3 sets, with touch and go reps for all (no resting on floor between reps). Rest as needed.

Compare to January 30, 2013

Important Reminders – A new morning class has been added to our regular schedule. Wednesdays at 10 am will be available to our adult members or drop in effective September 1st.

On August 31, CFC will be participating in Hotshots CrossFit Memorial WOD. Donations to support the families of the lost heroes can be made here. Additionally, CFC will be accepting donations this Saturday to support the cause. To learn more about it click here.

Comments: 26

Monday, August 26, 2013

As many rounds in 20 minutes:

5 L-Pull ups

10 Knees to Elbows

20 Overhead Walking Lunges – 55#/35#

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

Important Reminders – A new morning class has been added to our regular schedule. Wednesdays at 10 am will be available to our adult members or drop in effective September 1st.

Comments: 23

Sunday, August 25, 2013

21, 15, 9 rep rounds for time:

Front Squat – 135#/95#

Ring Dips

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

Comments: 17

Saturday, August 24, 2013

“Alex”

For time and reps:

Run 2 miles

Then immediately complete for reps:

2 mins of Handstand Push Ups

2 minutes of Squat Clean

2 minutes of Rope Climb

2 minutes of Alternating Pistols

2 minutes of Deadlift

2  minutes of Box Jumps – 30″/24″

Coach’s notes:  Post total time for run, reps per movement and total reps to comments.

Comments: 17

Friday, August 23, 2013

30 Muscle-ups for time:

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

Compare to May 30, 2010

Comments: 17

Thursday, August 22, 2013

Deadlift – 1, 1, 1, 1, 1, 1, 1, rest as needed

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

Comments: 33