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Monthly Archives: April 2015

Friday, May 1, 2015

May.1.15

27, 21, 15 ,9, rep rounds for time of:

Dumbbell Thrusters – 45#/30#/hand

Burpees

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

Comments: 14

Thursday, April 30, 2015

Apr.30.15

Individual Regional Event 7 2014 

 1 Round for time:

64 Pull-ups
8 Overhead Squats – 205#/135#

Compare to January 17, 2015

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

Coach Laura’s Run Club starts this Saturday at 10:30 with a run starting at the Tuscany Home Depot. Get your 10 visit Club Pass and join in on the fun to log some Killer Meters!

Comments: 13

Wednesday, April 29, 2015

Apr.29.15

A.  Snatch Balance – 2, 2, 2, 2, 2, 2, rest 2:00-3:00

        Compare to February 6, 2015

B.  Hang Snatch – 1, 1, 1, 1, 1, 1, 1, rest 2:00-3:00

 

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

Important Reminder – Coffee with Coach is happening this Saturday at 1:30. Come listen to Coach Brett talk about the CrossFit Journey, what it can mean to you and how you can ensure a lifetime of being a happy and healthy CrossFitter. This session is free for members.

 

Comments: 11

Tuesday, April 28, 2015

Apr.28.15

5 Rounds for time(s):

Run 400m

18 Box Jumps – 24”/20”

9 Push Jerk – 185#/120#

Rest 2:00

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

Comments: 15

Monday, April 27, 2015

Apr.27.15

A.  In as few sets as possible – 3:00 L-sit hold

      Compare to January 28, 2015

B.  50 Cals on assault bike for time.

      Compare to  January 28, 2015

C.  As long as possible in one set – Chin over bar hold.

     Compare to September 30, 2012

D.  As many steps as possible in one set – Overhead Walking Lunge – 1.5/1.0 pood per hand

     Compare to Tuesday, November 4, 2014

 

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

Important Reminder – Coffee with Coach is happening this Saturday at 1:30. Come listen to Coach Brett talk about the CrossFit Journey, what it can mean to you and how you can ensure a lifetime of being a happy and healthy CrossFitter. This session is free for members.

SIGN UP

 

Comments: 8

Sunday, April 26, 2015

Apr.26.15

As Many Rounds As Possible (AMRAP) in 30 minutes of:

16 Wallballs – 20#/14#

12 Thrusters – 95#/65#

8 Push-ups

4 Dips

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

Comments: 13

Saturday, April 25, 2015

Apr.25.15

Push Press – 2, 2, 2, 2, 2, 2, 2, 2

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

Comments: 8

Friday, April 24, 2015

Apr.24.15

2 Rounds for time:

15 Hang Squat Clean – 185#/120#

10 Muscle-ups

5 Rope Climbs

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

Hey Crew!
You are invited to a special night for CrossFit Calgary members at the Crowfoot Running Room!

On April 26th from 11am – 4pm CrossFit Calgary members save 25% off purchases and 10% off electronics!

Right in time for Run Club!

Comments: 5

Thursday, April 23, 2015

Apr.23.15

30, 20, 10, 20, 30 rep rounds for time:

Left Arm Dumbbell (DB) Overhead Squat (OHS) – 45#/30#

Double Unders

Right Arm Dumbbell (DB) Overhead Squat (OHS) – 45#/30#

Double Unders

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

Compare to December 24, 2014

Hey Crew!
You are invited to a special night for CrossFit Calgary members at the Crowfoot Running Room!

On April 26th from 11am – 4pm CrossFit Calgary members save 25% off purchases and 10% off electronics!

Right in time for Run Club!

Comments: 12

Wednesday, April 22, 2015

Apr.22.15

Deadlift – 3, 3, 3, 3, 3, 3, 3

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

There are 2 fundraisers happening from now until May 15 that would be a great way to show your fellow CFC members and coaches your support and illustrate how we at CFC, “Foster Community”! Spolumbo’s Sausages are being sold and a $175 value FitBeef basket is being raffled off to raise funds for our Regional athletes to get to Tacoma, WA to compete in the CrossFit SuperRegionals on May 29. Spolumbo’s order form and FitBeef tickets can be found at the front desk. Talk to Mike and he’ll hook you up!

Comments: 22