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

Monthly Archives: May 2014

Saturday, May 31, 2014

May.31.14

Alternating on the minute for 20 minutes:

15 Wallballs – 20#/14#

8 Power Snatch – 135#/95#

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

Sign up for our RUNNING SEMINAR with Coach Laura Saturday, June 14 at 1:30pm – 3:30pm $25 Members | $50 Non-members | Class size limited to 30 REGISTER HERE:http://tinyurl.com/mgtpetb

Comments: 11

Friday, May 30, 2014

May.30.14

3 rounds for time:

800 m Run

20 DB Clean and Jerk – 45#/30#/hand

Compare to:  May 19, 2013

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

Sign up for our RUNNING SEMINAR with Coach Laura Saturday, June 14 at 1:30pm – 3:30pm $25 Members | $50 Non-members | Class size limited to 30 REGISTER HERE: http://tinyurl.com/mgtpetb

Comments: 16

Thursday, May 29, 2014

May.29.14

“Tabata Something Else”

Tabata intervals for reps:
Pull-ups
Push-ups
Sit-ups
Squats
Coach’s notes:   Post  total reps to comments.
Comments: 18

Wednesday, May 28, 2014

May.28.14

Deadlift- 3, 3, 3, 3, 3, 3, 3

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

SUMMER OUTDOOR TRAINING
Tuesdays: 6pm-7pm 7pm-8pm | Crescent Heights Park
$125 + GST | 8 weeks only | Class size limited to 12

SIGN UP HERE

Comments: 30

Tuesday, May 27, 2014

May.27.14

With a continuously running clock for 15 minutes complete:

5 minutes – Double Unders

4 minutes – Row (cals)

3 minutes – Back Squat (from floor) – 135#/95#

2 minutes – Toes to Bar

1 minute – Ring Dips

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

Comments: 28

Monday, May 26, 2014

May.25.14

All sets for time:

A. 10 Rope Climbs

Compare to March 28, 2014

B. 50 GHD Sit ups

Compare to December 1, 2013

C. 75 Burpees

Compare to January 13, 2012

Coach’s notes:  Post times for each set to comments. Complete in any order.

Comments: 18

Sunday, May 25, 2014

May.25.2.14

“Isabel”

30 reps for time:

Snatch

Coach’s notes:  Board WOD. Guys use 135 lbs, gals 95 lbs or scale as appropriate. Post time to complete to comments.

Thanks to all who came out to CFC’s poker night last night. Congrats to Taylor for winning the pot, Ryan C. for earning his buy in for being the runner up and Keith for taking the picture!

 

Comments: 14

Saturday, May 24, 2014

May.24.14

3 rounds for time:

20 Jumps Over a Box – 24″/20″

30 Wallballs – 20#/14#

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

Important Reminder – CFC is having a social  tonight. On Saturday, May 24th at 7:00pm we are going to play a little poker! If you want to show off your Texas Hold’em skills, bring a bevvie, some chips and come on out!

Comments: 9

Friday, May 23, 2014

May.23.14

As Many Rounds As Possible (AMRAP) in 20 minutes:

7 Knees to Elbows

14 KB Swings – 2.0/1.5 pood

21 Squats

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

Important Reminder – CFC is having a social tomorrow night. On Saturday, May 24th at 7:00pm we are going to play a little poker! If you want to show off your Texas Hold’em skills, bring a bevvie, some chips and come on out!

RSVP through mindbody for the event here:

http://tinyurl.com/mnj2m55

Comments: 15

Thursday, May 22, 2014

May.22.14

A1. Shoulder Press – 5 reps x 5 sets, rest 2:00

Compare to March 23, 2014

A2. Deadlift – 5 reps x 5 sets, rest 2:00

Compare to June 20, 2012

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

Comments: 17