Workout of the Day: Saturday, January 25, 2020
TT WOD – Partner:
In partners complete:
10 Synchronized Rounds of Cindy
Then complete 2 rounds of:
20 Synchronized Clean and Jerk – 135#/95#
30 Synchronized Wallballs – 20#/14#
40 Synchronized Ring Rows
WOD
Partitioning as you see fit complete 3 rounds for time of:
6 Muscle-ups
12 Dumbbell Press – 45#/30#/hand
18 Dumbbell Hang Squat Cleans – 45#/30#/hand
24 Dumbbell Box Step Overs – 45#/30#/hand over 24”/20”
30 Two Foot Lateral Hops Over Dowel – 24”/20”
600m Row
Coach’s notes:
Post time to complete each WOD to comments.
6 Comments
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1 Ton Lift Off!
CFC’s First Annual 1 Ton Lift Off Challenge
Teams of 2 (Mixed or Same Sex) compete together to lift 1 ton (1000 kg)
using the following 5 lifts:Deadlift, Back Squat, Bench Press, Clean and Jerk and Snatch
Teams have 2 minutes each to reach their max weight
in each lift.Friday, February 7
5-8pm -
CrossFit Kids
8 week Winter Session for
CrossFit Kids is now forming!Mondays + Wednesdays 4:15 – 5 pm
Jan. 13 – Mar. 5
$150 for members | $200 for non-members
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Muscle Up Clinic
Saturday, February 1
Learn the progressions, skills and proper techniques to achieve the elusive Muscle Up with Coach Brett
1:30-3:30pm
Members: $30 | Non-Members: $50
Holiday Hours
Family Day Hours
Monday, February 17
Open Gym 1o am – 1 pm
ONLY
9am TT WOD: Partner | 10am WOD | 11am Coached Open Gym |
This Week At A Glance. January 20, 2020 - January 26, 2020
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
What unites us. CrossFit Calgary’s Values.
High Standards. Happy Members.
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“ I joined CrossFit Calgary 3 years ago when I moved to Calgary for my surgical residency. CFC fosters a great sense of community and helps me stay balanced during stressful times. Every single coach is phenomenal, both in attitude and ability. There is strong emphasis on safety and proper body mechanics, which I think is paramount in this sport. CFC is more than a gym, and I am very thankful to be a part of it. ”
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“ CrossFit isn't about how much you can lift, how fast you can run or how many burpees you can do. CrossFit is about learning new skills in a professionally coached setting while getting a great workout and CrossFit Calgary does this while consistently fostering a positive community as well as an active and healthy lifestyle. The approachable staff and coaches lead by example and are very knowledgable. I am blown away how every workout is scalable to every fitness level and how everyone gets coaching and the workout they need. ”
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“ CrossFit and CFC have not just made me more physically fit, they have improved my mental and emotional fitness as well. CrossFit is my therapy. It's the insanity that keeps me sane. ”
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“ Approaching my 3rd year anniversary with CrossFit Calgary and just put my 59th birthday in the rear view mirror. The latter is hard to believe considering the changes and results I’ve experienced with the CrossFit Calgary team: 295 lb deadlift for multiple reps; 195 lb bench, again multiple reps, weights I’ve not lifted at any age prior. Also, movements never completed at any age; stable squat snatch, squat clean and, of course, double unders. I value these accomplishments on the CrossFit Journey but prize subtle changes even more; improved posture, increased lean muscle, lowered resting heart rate & BP, reduction in body fat, clothes fit better, significant increase in cardiovascular and muscular endurance...... Changes that enable me to continue outdoor pursuits, not to mention easily manage household chores such as the semi annual change of tires and wheels. I have the opportunity to travel and attend other CrossFit boxes. You and the team you’ve selected create a uniquely focused and supportive environment in which to learn, grow and move ‘the needle’ toward health. Thank you, well done. ”
