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

Monthly Archives: March 2015

Monday, March 30, 2015

Mar.30.15

Run 400m

Run 800m

Run 1600m

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

Compare to August 28, 2013

RUNNING SEMINAR with Coach Laura + Todd
Saturday, April 18 at 3:30pm – 5:30pm
$25 Members | $50 Non-members | Class size limited to 30
Prevent Injuries. Improve Technique.

Compare to August 28, 2013

Coach’s notes:

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

WOD Leaderboard
Comments: 1

Sunday, March 29, 2015

Mar.29.15

1 Round for time:

40 Pull ups

10 Deadlift – 135#/95#

30 Pull ups

20 Deadlift

20 Pull ups

30 Deadlift

10 Pull ups

40 Deadlift

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

Comments: 2

Saturday, March 28, 2015

Mar.28.15

Opens Workout 15.5

27-21-15-9 reps for time of:
Row (calories)
Thrusters

M 95 lb.  F 65 lb.

Scaled

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 65 lb.
Women use 45 lb.

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

Important Reminder – Open Gym is cancelled today due to the CrossFit Opens. Come out from 1:30-3:30 to watch and cheer on your fellow Crew members competing in the 2015 Opens!

Comments: 8

Friday, March 27, 2015

Mar.27.15

Complete all sets for time(s):

Run 400m

30 Push-ups with Hand Release

Rest 2:00

Run 400 m

30 Box Jumps – 24”/20”

Rest 2:00

Run 400m

30 GHD Sit-ups

Rest 2:00

Run 400m

30 Sumo Deadlift High Pull (SDLHP) – 95#/65#

Rest 2:00

Run 400m

30 Body Weight Back Squats – from floor

 

Coach’s notes:  Post time for each set and total work time to comments.

It’s time to take your Olympic lifting to the next level. 

CFC TARGETED TRAINING: OLYMPIC LIFTING • Spring 2015

Sundays: Apr 12  – Jun 28  //  1pm – 2:30pm
Coaches: Chris Lemky + Jason Burke
Members: $275 •  Non-members: $375 • Class Max: 12

SIGN UP 

No Comments

Thursday, March 26, 2015

BT_Calgary

A1.  Box Jumps – 5 reps X 5 sets, rest 2:00

        Note:  Increase height per set if set completed unbroken.

A2.  Overhead Squat (from floor)  – 3 reps X 5 sets, rest 2:00

A3.  Muscle-ups – 7 reps X 5 sets, rest 2:00

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

Calling all CFC Crew!! We have a special event we would like you all to be a part of. On Wednesday, April 1, from 7 to 9 am we will have Jill Belland from Breakfast Television doing a segment on the benefits of partner wodding. They will be live on location at CFC and we will be holding a special class time at 8 am that day to accommodate filming. Don’t worry, you needn’t speak on camera, we all know Coach Brett can do enough of that on his own. Just pick a class time, pick a partner or we’ll pick one for you (lol) and have a fun WOD.

Comments: 7

Wednesday, March 25, 2015

Mar.25.15

Power Snatch – 2, 2, 2, 2, 2, 2, 2

Compare to October 1, 2014

 

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

 

CFC TARGETED TRAINING: NUTRITION • Spring 2015

Thursdays: April 2 + 16 + 30, May 14 + 28, June 11
Two sessions: 7pm – 8 pm OR 8pm – 9pm
Coach Bill Tillipaugh
Members: $200 •  Non-members: $275 • Class Max: 10

SIGN UP 

Comments: 4

Tuesday, March 24, 2015

Mar.24.15

Thruster – 2, 2, 2, 1, 1, 1, 1, 1, 1

 

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

It’s time to take your Olympic lifting to the next level. 

CFC TARGETED TRAINING: OLYMPIC LIFTING • Spring 2015

Sundays: Apr 12  – Jun 28  //  1pm – 2:30pm
Coaches: Chris Lemky + Jason Burke
Members: $275 •  Non-members: $375 • Class Max: 12

SIGN UP 

Comments: 9

Monday, March 23, 2014

Mar.23.15

3 Rounds for time:

100 foot Single Leg Jump – Right Leg

2 Rope Climbs – Legless

100 foot Single Leg Jump – Left Leg

2 Rope Climbs – Legless

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

CFC TARGETED TRAINING: NUTRITION • Spring 2015

Thursdays: April 2 + 16 + 30, May 14 + 28, June 11
Two sessions: 7pm – 8 pm OR 8pm – 9pm
Coach Bill Tillipaugh
Members: $200 •  Non-members: $275 • Class Max: 10

SIGN UP 

Comments: 3

Sunday, March 22, 2015

Mar.22.15

1 round for time:

30 Calorie Row

30 Ring Dips

30 Deadlift – 185#/125#

30 Chest to Bar Pull ups

30 Burpees to 6″ above reach

30 KB Swings – 2.0/1.5 pood

30 Wallballs – 20#/14#

30 Calorie Row

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

It’s time to take your Olympic lifting to the next level. 

CFC TARGETED TRAINING: OLYMPIC LIFTING • Spring 2015

Sundays: Apr 12  – Jun 28  //  1pm – 2:30pm
Coaches: Chris Lemky + Jason Burke
Members: $275 •  Non-members: $375 • Class Max: 12

SIGN UP 

Comments: 9

Saturday, March 21, 2015

Mar.21.15

8-minute AMRAP:
3 handstand push-ups
3 cleans – 185#/125#
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., following same pattern

Scaled:

Complete as many rounds and reps as possible in 8 minutes of:
10 push presses – 95#/65#
10 cleans – 15#/75#

Coach’s notes:  Post reps completed to comments.

Important Reminder – there will be no Open Gym today due to the Open Competition. Come out between 2:00-4:00pm to cheer on the competitors!

Comments: 6