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Monthly Archives: February 2015

Monday, February 16, 2015

CFC_website_FamilyDay2015_v2

3 Rounds for reps:

3 minutes Rowing  (cals)

2 minutes Ring Dips

1 minute Knees to Elbows

Rest 1:00

Coach’s notes: Post reps per exercise, per round and totals to comments.

Important notice – this weekend is Family Day holiday so our holiday hours will be in effect. We will have modified hours on Family day ONLY (Mon.Feb.16). and regularly scheduled classes on Saturday and Sunday.

FAMILY DAY SCHEDULE • MONDAY FEB 16
Group Classes: 9am, 10am, 5pm only
CFC Kids class: 4:15-5pm • No Open Gym
Sat, Feb 14 + Sun, Feb 15: Regular Schedule
Comments: 8

Sunday, February 15, 2015

CFC_website_FamilyDay2015_v2

A1.  Overhead Squat (OHS) – 5 reps X 5 sets, rest 0s

A2.  Double Unders – 50 reps X 5 sets, rest 2:00-3:00

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

Important notice – this weekend is Family Day holiday so our holiday hours will be in effect. We will have modified hours on Family day ONLY (Mon.Feb.16). and regularly scheduled classes on Saturday and Sunday. Don’t forget Saturday, February 14th is Valentine’s Day so all WODs will be partner WODs for that day!

FAMILY DAY SCHEDULE • MONDAY FEB 16
Group Classes: 9am, 10am, 5pm only
CFC Kids class: 4:15-5pm • No Open Gym
Sat, Feb 14 + Sun, Feb 15: Regular Schedule
Comments: 13

Saturday, February 14, 2015

VDay.2015.web

In partners complete:

(one person working at a time)

100 Sit ups

90 Unders

80 Burpess

70 Back Extensions

60 Calorie Row

50 Wheelbarrow Steps

40 Deadlift  – 225#/135#

30 Medicine Ball Cleans – 20#/14#

20 Partner Toss Wallballs – 20#

10 Rope Climbs

Coach’s notes: Complete in any order. Post time to complete to comments.

Happy Valentine’s Day CFC Crew!

Comments: 13

Friday, February 13, 2015

Feb.13.15

As Many Rounds As Possible (AMRAP) in 15 minutes:

5 Power Cleans – 185#/120#

5 Muscle-ups

Coach’s notes:  Post rounds and reps completed to comments.

Important notice – this weekend is Family Day holiday so our holiday hours will be in effect. We will have modified hours on Family day ONLY (Mon.Feb.16). and regularly scheduled classes on Saturday and Sunday. Don’t forget Saturday, February 14th is Valentine’s Day so all WODs will be partner WODs for that day!

FAMILY DAY SCHEDULE • MONDAY FEB 16
Group Classes: 9am, 10am, 5pm only
CFC Kids class: 4:15-5pm • No Open Gym
Sat, Feb 14 + Sun, Feb 15: Regular Schedule
Comments: 7

Thursday, February 12, 2015

Feb.12.15

3 Rounds for time:

20 Pull-ups

30 Dumbbell (DB) Clean and Jerk – 45#/30#

40 Box Jumps – 24”/20”

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

Important notice – this weekend is Family Day holiday so our holiday hours will be in effect. We will have modified hours on Family day ONLY (Mon.Feb.16). and regularly scheduled classes on Saturday and Sunday. Don’t forget Saturday, February 14th is Valentine’s Day so all WODs will be partner WODs for that day!

FAMILY DAY SCHEDULE • MONDAY FEB 16
Group Classes: 9am, 10am, 5pm only
CFC Kids class: 4:15-5pm • No Open Gym
Sat, Feb 14 + Sun, Feb 15: Regular Schedule
Comments: 8

Wednesday, February 11, 2015

Feb.11.15

Front Squat Ladder for time:

1-3-5-7-9-11-13-15-14-12-10-8-6-4-2

135 lb / 95 lb

Coach’s notes:  All sets must be unbroken or the set must be redone.  Take all sets from the floor.  Post time to complete to comments.

Important notice – this weekend is Family Day holiday so our holiday hours will be in effect. We will have modified hours on Family day ONLY (Mon.Feb.16). and regularly scheduled classes on Saturday and Sunday. Don’t forget Saturday, February 14th is Valentine’s Day so all WODs will be partner WODs for that day!

FAMILY DAY SCHEDULE • MONDAY FEB 16
Group Classes: 9am, 10am, 5pm only
CFC Kids class: 4:15-5pm • No Open Gym
Sat, Feb 14 + Sun, Feb 15: Regular Schedule
Comments: 16

Tuesday, February 10, 2015

CFC_website_FamilyDay2015_v2

5 Rounds for time(s):

Row 300m

30 Hand Release Push-ups

Rest 2:00

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

Important notice – this weekend is Family Day holiday so our holiday hours will be in effect. We will have modified hours on Family day ONLY (Mon.Feb.16). and regularly scheduled classes on Saturday and Sunday. Don’t forget Saturday, February 14th is Valentine’s Day so all WODs will be partner WODs for that day!

FAMILY DAY SCHEDULE • MONDAY FEB 16
Group Classes: 9am, 10am, 5pm only
CFC Kids class: 4:15-5pm • No Open Gym
Sat, Feb 14 + Sun, Feb 15: Regular Schedule
Comments: 14

Monday, February 9, 2015

Feb.9.15

Thruster – 3, 3, 3, 3, 3, 3

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

Congrats to Coach Laura who completed her CrossFit Level 2 seminar this weekend! Way to go Laura!

Comments: 17

Sunday, February 8, 2015

Feb.8.15

21, 18, 15, 12, 9, 6, 3 rep rounds for time of:

Power Snatch – 95#/65#

Toes to Bar

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

Important reminder – today we are hosting another Level 2 CrossFit Seminar so Sunday. Feb. 8 we will be having Puff Dragons from 7-8:30 am and Open Gym from 6-8pm only.

Comments: 2

Saturday, February 7, 2015

Feb.7.15

10 Rounds for time:

1 Rope Climb – legless

15 Wallballs – 20#/14#

30 Double Unders

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

Important reminder –starting today we are hosting another Level 2 CrossFit Seminar so for Sat. Feb. 7 and Sunday. Feb. 8 we will be having Puff Dragons from 7-8:30 am and Open Gym from 6-8pm only. Also, on Saturday, February 7th at Bowness Skating Pond we will be hosting a recreational skate and chilli feast between 12-2pm. We will have chilli and hot chocolate for all to enjoy tailgate style. There are no skate rentals available and no sticks or pucks allowed. If you have any questions or comments, you can contact her at tania@crossfitcalgary.ca.

Comments: 3