Monthly Archives: February 2012
Wednesday, February 29, 2012
A1. Tall Clean – 3 reps x 6 sets, rest 2:0
A2. Rope Climb – 1 ascent x 6 sets, rest 2:00
*note:work technically using your feet and try to climb with as few pulls as possible each time.
Coach’s notes: Post loads for A1 and number of pulls for rope climb to comments.
Non-members can pay the regular drop in fee of $25/visit to utilize this time.
Contact Aly for more information.
Tuesday, February 28, 2012
Non-members can pay the regular drop in fee of $25/visit to utilize this time.
Contact Aly for more information.
Saturday, February 25, 2012
Reebok CrossFit Games Open WOD 12.1
Complete as many reps as possible in 7 minutes of:
Burpees
Coach’s notes: This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.
CFC is hosting the upcoming Reebok CrossFit Games 2012 Open competition workouts today! Workouts are scalable and are for CrossFitters of all ages and abilities. To take part in this amazing event you must register before 5pm PT on February 26. We hope to see you there! For those competitors who cannot make it out on Saturday, CFC is also open 10:30-3:30, Monday to Friday for individuals wanting to validate the Reebok CrossFit Games Open WODs. Contact Aly at admin@crossfitcalgary.ca to make arrangements.
Friday, February 24, 2012
2000 m Row
Coach’s notes: Post time to complete to comments.
Compare to November 23, 2011
CFC is hosting the upcoming Reebok CrossFit Games 2012 Open competition workouts today! Workouts are scalable and are for CrossFitters of all ages and abilities. To take part in this amazing event you must register before 5pm PT on February 26. We hope to see you there! For those competitors who cannot make it out on Saturday, CFC is also open 10:30-3:30, Monday to Friday for individuals wanting to validate the Reebok CrossFit Games Open WODs. Contact Aly at admin@crossfitcalgary.ca to make arrangements.
Thursday, February 23, 2012
A. 1:00 AMRAP SDLHP – 95#/65#
Rest 1:00
B. 2:00 AMRAP Push ups
Rest 2:00
C. 3:00 AMRAP Sit ups
Rest 3:00
D. 4:00 AMRAP Single Arm Alternating DB Snatch (Squat) – 40#/25#
Rest as long as you’d like
Coach’s notes: Post reps for each set and total reps to comments.
Compare to January 26, 2012
CFC is hosting the upcoming Reebok CrossFit Games 2012 Open competition workouts this Saturday, February, 25. Workouts are scalable and are for CrossFitters of all ages and abilities. To take part in this amazing event you must register before 5pm PT on February 26. We hope to see you there! For those competitors who cannot make it out on Saturday, CFC is also open 10:30-3:30, Monday to Friday for individuals wanting to validate the Reebok CrossFit Games Open WODs. Contact Aly at admin@crossfitcalgary.ca to make arrangements.
Wednesday, February 22, 2012
As many rounds in 10 minutes:
10 Bar Facing Burpees
10 Squat Cleans – 135#/95#
Coach’s notes: Post rounds and reps complete to comments.
CFC is hosting the upcoming Reebok CrossFit Games 2012 Open competition workouts this Saturday, February, 25. Workouts are scalable and are for CrossFitters of all ages and abilities. To take part in this amazing event you must register before 5pm PT on February 26. We hope to see you there! For those competitors who cannot make it out on Saturday, CFC is also open 10:30-3:30, Monday to Friday for individuals wanting to validate the Reebok CrossFit Games Open WODs. Contact Aly at admin@crossfitcalgary.ca to make arrangements.
Tuesday, February 21, 2012
Monday, February 20, 2012
A. Tabata Intervals of:
1. Toes to Bar
2. Back (Hip) Extension
3. Standing Barbell Shoulder Press – 45#//30#
4. KB Swings -2.0/1.0 pood
Coach’s notes: Post reps for each exercise and totals to comments.
Reminder that today is Family Day so the holiday schedule will be in effect. The 9:30 am and 6:00 pm adult classes will be available for members and drop-ins and the CFC Kids classes will run as scheduled. Happy Family Day!!
CFC is hosting the upcoming Reebok CrossFit Games 2012 Open competition workouts this Saturday, February, 25. Workouts are scalable and are for CrossFitters of all ages and abilities. To take part in this amazing event you must register before 5pm PT on February 26. We hope to see you there! For those competitors who cannot make it out on Saturday, CFC is also open 10:30-3:30, Monday to Friday for individuals wanting to validate the Reebok CrossFit Games Open WODs. Contact Aly at admin@crossfitcalgary.ca to make arrangements.