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Get Fit Together. Group Classes at CFC.

CrossFit Calgary offers over 40 group classes every week. Each one-hour class includes a warm-up, technical movement instruction, and a Workout of the Day (WOD).

MON – FRI: 6am, 7am, 9am, 10am, 5pm – 9pm

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Workout of the Day: Thursday, June 21, 2018

WOD

As Many Rounds As Possible (AMRAP) in 20 minutes of:

15 Wallballs
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.

Coach’s notes:

Post rounds and reps complete to comments.
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  • CFC_website_318x318_Time_May18_v1

    Class Time Changes

    Effective July 1, 2018

    CFC Kids will run:
    Mon/Wed/Fri: 4:15pm

    CFC Teens will run:
    Tues + Thurs: 4pm + Sun: 11:30am

    Check the revised class schedule for
    details on all group classes.

  • CFC_website_318x318_Hero_May18_v1

    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.
    Everyone welcome.

  • CFC_website_318x318_Attollo

    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.

    Sign up now

CFC_website_318x318_Canada Day_May16_v1

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

6am
WOD
7am
WOD
9am
WOD
10am
WOD
11am
Open Gym11am–4pm
4pm
CFC Teens
5pm
WOD
6pm
WOD

This Week At A Glance. June 18, 2018 - June 24, 2018

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