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Workout of the Day: Saturday, December 7, 2024

FIGHT GONE BAD!//BENCHMARK – In partners (or solo) complete 3 rounds for reps:
1:00 wall-ball shots (14/20 lb)(9/10 ft)
1:00 sumo deadlift high pulls (55/75 lb)
1:00 box jumps (20 in)
1:00 push presses (55/75 lb)
1:00 row for calories
– Rest 1:00 between rounds.

Note: For partners, one partner works at a time.

Coach’s notes:

Post time reps per movement, per round and all totals to comments.
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Intro to CrossFit

Want to try CrossFit? Our Intro to CrossFit program is for you.
Intro to CrossFit will provide the mechanic and theoretical foundations of the most popular exercise methodology; CrossFit and get you in class and WODing with the friendliest and most welcoming Calgary CrossFit community, the CFC Crew!
Program Details:
– 2 90 minute sessions
– Coached by CFC owner Brett Marshall, a former CF Seminar Instructor with over 25 years of strength and conditioning coaching, 18 years of CrossFit experience, 4x CrossFit Games competitor, silver medalist in inaugural CrossFit Games, and creator of the Butterfly Pull Up
When:
Session 1 – Friday, October 25, 7-8:30pm
Session 2 – Sunday, October 27, 12-1:30pm
Cost: $175 + GST
*Intro to CrossFit includes 2 free classes during the week of Mon. Oct. 28 to Sun. Nov. 3, 2024.

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    Our very popular Teens program is open for drop in!

    Classes are one hour in length and include technical instruction, individual scaling options and are available for drop in or unlimited memberships.

    Weekly  classes schedule:

    Tuesdays 5-6pm

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    Sundays 11am -noon

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On every statutory holiday we offer

OPEN GYM from 10 am to noon

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