Workout of the Day: Tuesday, November 20, 2018
WOD:
6 Strict Pull-ups/8 Strict Barbell Press/10 Alternating Single Arm Squat Snatch – Complete 5 sets, resting as needed between sets.
TT WOD – Oly:
A. High Hang Muscle Snatch/Snatch Grip Push Press – 4/4 X 5-7 sets, rest 90-120s
B. Hang (above knee) Snatch Shrug/Hang Snatch High Elbows/Hang Power Snatch (paused catch) – 3/3/3 X 5-7 sets, rest 90-120s
C. Paused (3) Overhead Squat – 4 reps X 5 sets, rest 90-120s
Coach’s notes:
Increase the weight of the pull-up, press and snatch each set and post all sets to comments. There is no rest between each movement, rest only after all three movements are completed in each set.
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Early Christmas Promotion
FREE INTRO TO CROSSFIT!
Santa has come early to CFC and he wants YOU to get FIT!
The next session of our regular Intro to CrossFit program is FREE for anyone!
Sunday, December 9
12:30-2:30 pm
SIGN UP now before the spots are gone!
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Winter Targeted Training
Winter TT session – Olympic Lifting
Tuesdays and Thursday at 7pm
Starting Tuesday, November 13
*included in membership -
Give Heavy
Come on CFC! Give Heavy to Lift Heavy!
Dec. 1 -15:
We will be collecting non-perishable food donations for the Calgary Food Bank.Sunday, Dec. 16/18: Give Heavy WOD
All food donations will be weighed AND lifted by the CFC Crew.
Holiday Potluck
Friday, December 14, 2018
Trim the Tree with CFC! Grab your WOD buddy and your favorite dish and join us for some holiday cheer and trimming.
Partner WOD 5pm
Potluck and social 6pm
*Regularly 6pm class cancelled
6am WOD | 9am WOD | 10am WOD | 11am Open Gym11am–4pm | 4pm CFC Teens | 5pm WOD | 6pm WOD | 7pm TT WOD: Olympic Lifting |
This Week At A Glance. November 19, 2018 - November 25, 2018
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
What unites us. CrossFit Calgary’s Values.
High Standards. Happy Members.
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“ I know that there are always going to be challenges in life but, I’ve found that with the help of friends and community, most things are achievable. It may be cliché but CFC is a family to me. ”
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“ I had no athletic background and very little fitness. Crossfit Calgary gives people of any skill level the opportunity to become the best they can be. The coaching and programming is awesome! ”
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“ I am 44 and in the best shape of my life. The social aspect of the classes keeps me coming back. I have a busy, stressful life … but CFC helps me face my situation head-on. ”
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“ We’ve visited many CrossFit boxes in our travels through Canada, the USA and even Mexico — and we think CrossFit Calgary is the best! In fact, wherever we visit, CFC is renowned and respected for its contributions to the sport. From the quality of instruction, to the programming, to the amazing sense of community, you have set high standards of excellence that you should all be very proud of. ”