Workout of the Day: Thursday, June 21, 2018
As Many Rounds As Possible (AMRAP) in 20 minutes of:
35 ft. Crab Walk
55 Double Unders
TT WOD – Gymnastics:
A1. Handstand Walk – 50 ft. X 5 sets, rest 90-120s
Notes: Scales and progressions = partner spotted freestanding holds and walks, if position is maintained, walks into wall, walks with feet on box, progress feet and hips higher. If 50 feet is in your wheelhouse add obstacle challenges.
A2. Kipping Bar Muscle-ups/Kipping Chest to Bar Pull-ups/Kipping Chin over Bar Pull-ups – 10-12-10 reps X 5 sets, rest 90-120s
Notes: If you do not yet have strict chin over bar pull-ups continue to work on strict (banded) pull-ups. If you have strict X 3 reps, progress to kipping.
B1. Seated Reverse Dumbbell Fly – 10-12 reps @ 3011 X 3 sets, rest 60-90s
B2. Paused Kettlebell Swings – 10-12 reps X 3 sets, rest 60-90s
Notes: Pause 3s at the top each rep.
Post rounds and reps complete to comments.
Class Time Changes
Effective July 1, 2018
CFC Kids will run:
CFC Teens will run:
Tues + Thurs: 4pm + Sun: 11:30am
Check the revised class schedule for
details on all group classes.
Hero WOD Saturday
Join us for a Long Chipper.
Support the Canadian Legacy Project
Saturday, June 23
11:30am – until you’re done
Free Hero WOD with min. $10 donation.
Attollo Cup Early Bird
Save the Date: September 22/18
Registration begins: July 4 – Aug. 7/18
Men and Women’s Divisions
No Mixed Teams | $175/team
T-shirt included if registered before
Sept. 4/18. Scaled + RX’d divisions.
Canada Day Weekend Hours
Sat, June 30, 2018:
CFC Kids (8:45am),
9:30am + 10:30am
No Run Club | No Open Gym
Sun, July 1, 2018:
9:30am + 10:30am,
CFC Teens (11:30am)
Mon, July 2, 2018:
Open Gym 10am – 1pm
This Week At A Glance. June 18, 2018 - June 24, 2018
High Standards. Happy Members.
“ 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. ”
“ 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. ”
“ 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. ”
“ 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! ”