A.  Front Squat – 3, 3, 3, 3, 3, 3

     Compare to April 3, 2011

B.  1 Round for time:

      50 Sledge Hammer Strikes – left hand

      25 DB Thrusters – 45#/30#

      50 Sledge Hammer Strikes – right hand

      25 DB Thrusters

Coach’s notes:  Post loads for A and time to complete B to comments.

Reminder – Coach Evan is about to embark on an exciting new journey to Texas for Law school! Join us in wishing him well and wishing Coach Erin and Coach Mike a happy birthday too! On Sat. July 21 at 7:00 pm all CFC members and their friends/spouses are invited to our “Send Off/Birthday Bash” held at CFC. There will be plenty of tunes, seating , some snacks and good times! Bring a refreshment of your choice. See you there!

“Reebok CrossFit Games 2012 Team Chipper”

For time:

30 GHD Sit-ups

30 Deadlifts – 225#/155#

30 Double Unders

30 OHS – 95#/65#

30 Pull ups

Coach’s notes: Post time to complete to comments.

“Isabel”

30 reps for time:

Snatch

Coach’s notes:  Board WOD. Guys use 135 lbs, gals 95 lbs or scale as appropriate. Post time to complete to comments.  Note that typically this WOD has been done as take weight from the floor to overhead, meaning it is usually done as a pwer snatch versus a squat snatch.

Compare to May 12, 2011

Reminder – Coach Evan is about to embark on an exciting new journey to Texas for Law school! Join us in wishing him well and wishing Coach Erin and Coach Mike a happy birthday too! On Sat. July 21 at 7:00 pm all CFC members and their friends/spouses are invited to our “Send Off/Birthday Bash” held at CFC. There will be plenty of tunes, seating , some snacks and good times! Bring a refreshment of your choice. See you there!

“Track Triplet” from the 2012 Reebok Crossfit Games

Three rounds for time of:
8 Split snatch, alternating legs (115 / 75lbs)
7 Bar muscle-ups
Run 400 meters

Coach’s notes: Post time to complete to comments.

Reminder – Coach Evan is about to embark on an exciting new journey to Texas for Law school! Join us in wishing him well and wishing Coach Erin and Coach Mike a happy birthday too! On Sat. July 21 at 7:00 pm all CFC members and their friends/spouses are invited to our “Send Off/Birthday Bash” held at CFC. There will be plenty of tunes, seating , some snacks and good times! Bring a refreshment of your choice. See you there!

HAPPY BIRTHDAY COACH ERIN!!

A.  Back Squat -2 reps x 6 sets @ 30×1, rest 2-3 minutes

Compare to March 13, 2012

B.  BTN Push Press – 2 reps x 6 sets, rest 2-3 minutes

Coach’s notes:  Post loads for all sets to comments.

Reminder – Coach Evan is about to embark on an exciting new journey to Texas for Law school! Join us in wishing him well and wishing Coach Erin and Coach Mike a happy birthday too! On Sat. July 21 at 7:00 pm all CFC members and their friends/spouses are invited to our “Send Off/Birthday Bash” held at CFC. There will be plenty of tunes, seating , some snacks and good times! Bring a refreshment of your choice. See you there!

A.  75 Sledge Hammer Strikes

50 Walking Lunges – 1.5/1.0 pood per hand

25 Toes to Bar

B.  50 Wallballs – 20#/14#

25 Push Ups

10 Handstand Push Ups

C.  25 Strict Pull Ups

10 Hang Snatch – 135#/95#

5 Rope Climbs

Coach’s notes: Complete all 3 sets in an order and rest as needed between, just get them all done!  Post time to complete each, total working time and order to comments.

Coffee with Coach is happening Sat. July, 28 at 2:30 pm.  Join Coach Brett as he discusses what your ownership is in this CrossFit journey and how it pertains to our purpose of “Lifting oneself and one another one workout at a time.”   This talk is open to everyone and is free of charge!  Please note that open gym will be from 1:30 pm – 2:30 pm only.  See you there!

5 rounds for time(s):

10 Tire Flips

20 Jumps Over Box – 20″ for all

30 Foot Handstand Walk

40 Double Unders

Rest 1:00

Coach’s notes:  Post time for each set and total working time to comments.

A HUGE congratulations to Coach Michelle who just placed 14th in the WORLD at the 2012 Reebok CrossFit Games!  We are all SO proud of you!!

1 round for time:

1000 m Row

30 Cleans – 135#/95#

30 GHD Sit-ups

Coach’s notes:  Post time to complete to comments.  You can power clean.

Coffee with Coach is happening Sat. July, 28 at 2:30 pm.  Join Coach Brett as he discusses what your ownership is in this CrossFit journey and how it pertains to our purpose of “Lifting oneself and one another one workout at a time.”   This talk is open to everyone and is free of charge!  Please note that open gym will be from 1:30 pm – 2:30 pm only.  See you there!

“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Coach’s notes:  Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it, although not if this is your first time!  Post time to comments.

Compare to May 30, 20o9

Coffee with Coach is happening Sat. July, 28 at 2:30 pm.  Join Coach Brett as he discusses what your ownership is in this CrossFit journey and how it pertains to our purpose of “Lifting oneself and one another one workout at a time.”   This talk is open to everyone and is free of charge!  Please note that open gym will be from 1:30 pm – 2:30 pm only.  See you there!

A.  Snatch Balance – 1, 1, 1, 1, 1, 1

Compare to March 16, 2012

B.  Split Jerk – 1, 1 1, 1, 1, 1

Compare to April 5, 2012

Coach’s notes:  Post loads for al sets to comments.

Congratulations to Cassie Millar who won the bid for the Garth Brooks tickets auction. Thank you to her and everyone else who took part in the auction. Leadership as Rx’D will be doing great things with the funds!

Head’s Up Mud Heroes!!  The Essential Kneads Massage crew (Located upstairs CFC) is the EXCLUSIVE On-Site Massage Therapists for the 2012 MUD HERO Race. Katrina has decided that being a CrossFit Calgary Member gets you one more AMAZING bonus. All participants on the CFC Team(s) will get one 15 min post race massage. See Katrina at the Essential Kneads Massage Tent pre-race to book your spot. YOU WILL NEED IT!!!