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Monthly Archives: June 2014

Monday, June 30, 2014

Jun.30.14

All sets for time:

A. 250 Double Unders

B.  75 GHD Sit-ups

Compare to June 5, 2014

C. Static Back Extension – one set

Compare to June 5, 2014

D. 50 2 foot take off Vertical Jumps – 24’/18″ over hand reach

Compare to August 2, 2012

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

Important Reminder – Tuesday, July 1 is Canada Day and so our Holiday Hours will be in effect. On Tuesday adult classes will be at 9 am, 10 am and 6 pm ONLY. Kids’ class will be at 4:15 and there is NO Open Gym. Happy Canada Day CFC!

Comments: 15

Sunday, June 29, 2014

Jun.28.14

All sets for As Many Reps As Possible (AMRAP) in 5 minutes:

A.  Legless Rope Climbs

      REST 5:00

B.  Strict Handstand Push-ups (HSPU’s)

      REST 5:00

C.  Alternating Pistols – 1.5 pood/1.0 pood

Coach’s notes:  Perform sets in any order.  Post reps completed per set and total reps to comments.

Coffee With Coach is happening on Saturday, July 5 at 1:30. Come and hear what Coach Brett thinks are CrossFit’s EmPOWERing movements and how these specific movements will have significant impact on not only your CrossFit results but your life as a whole! This is a FREE session for all.

Comments: 9

Saturday, June 28, 2014

Empowering Movements 2014 website

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

Coach’s notes:  Post loads for each set to comments.

Coffee With Coach is happening on Saturday, July 5 at 1:30. Come and hear what Coach Brett thinks are CrossFit’s EmPOWERing movements and how these specific movements will have significant impact on not only your CrossFit results but your life as a whole! This is a FREE session for all.

Comments: 9

Friday, June 27, 2014

Canada Day 2014 website

1 round for time:

Run 800 m

30 Thrusters – 135#/95#

Run 800 m

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

Comments: 17

Thursday, June 26, 2014

Jun.26.14

High Hang  Clean/Hang Clean/Clean – 1/1/1/ x 7 sets, rest 2:00-3:00

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

Comments: 15

Wednesday, June 25, 2014

Jun.25.14

5 rounds for time:

30 Calorie Row

30 Pull ups

30 Alternating Single Arm DB Push press (15 per arm) – 45#/30#

Rest 2:00

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

Comments: 17

Tuesday, June 24, 2014

Jun.24.14

With a continuously running clock complete as many reps as possible (AMRAP) of:

4 minutes – Power Snatch – 135#/95#

3 minutes – Jump Over a Box – 24″/20″

2 minutes – Muscle Ups

1 minute – Switch Lunges

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

Comments: 14

Monday, June 23, 2014

Jun.23.14

5 rounds for time:

Run 400 m

30 Wallballs – 20#/14#

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

Comments: 26

Sunday, June 22, 2014

Jun.22.14

Tabata Intervals for Reps:

1. Push Ups

2. Long Jumps (for distance)

3. Back Extensions

4. Pistols

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

Comments: 10

Saturday, June 21, 2014

CFC_website_560x400_Openhouse_June2014

 

A1.  Overhead Walking Lunges – 10 steps (5 per leg) X 5 sets, rest 2:00-3:00

         Compare to  August 20, 2013

A2.  Weighted Pull-ups – 5 reps X 5 sets, rest 2:00-3:00

         Compare to  July 10, 2013

Coach’s notes:   Post loads per set to comments.

CFC’s Open House is happening today from 4-8pm! Bring a friend and a side dish and meet Brett at the grill! He’ll be serving Spolumbos!!

 

Comments: 8