Saturday January 31st 2015

Prep
5 Min group joint warm up 
3 Rounds 
30 sec Handstand hold, 20 second active hang,  10 Wall balls

Strength 
a)10 min EMOM Handstand push ups 

b)10 min EMOM 1 Snatch @ 80% of 1RM 

Conditioning 
"Jackie"
Row 1000m 
50 Thrusters 35/45 
30 Pull ups 

Recovery 
Group stretch 

Friday January 30th 2015

Prep 
Coach's choice dynamic 
10 min AMRAP
150m row
10 Scap pull ups 
5 Push ups

Strength 
Back Squat 
2-2-2-2-2-2
Bench Press 
2-2-2-2-2-2

Conditioning 
For time; 
20 T2b 
30 Push ups 
40 Pull ups 
50 Cal row 

Recovery 
Group stretch 

Thursday January 29th 2015

Prep
800m run 
3 Position band stretch 
Coach's choice dynamic 
Burgner warm up 

Strength 
Clean and Jerk 
5-3-1-1-1

Conditioning 
5 min AMRAP
50 Bar Facing Burpees 
AMRAP Clean and Jerks with remaining time 95/135 

Recovery 
Easy walk 
25 Banded air squats 
Bretzle 2 min per side 

Wednesday January 28th 2015

Prep
5 min aerobic 
Coach's choice dynamic 
Burgner Warm up 

Strength 
Power Snatch 
3-3-3-3-3
Snatch Balance 
2-2-2-2-2
Snatch 
1-1-1-1-1

Conditioning 
10 Rounds 
50m swim 
10 Air squats 

Recovery 
Hot tub 

*There will be no swimming for the 4:30 class, instead a row workout 
** 6:30 class will have to start in the pool this week as kayaking starts at 7pm 

Tuesday January 27th 2015

Prep
5 min aerobic activity 
3 position banded shoulder prep
20 sec on 10 sec off x2 of each 
Active bar hang, Ring hold, Bottom squat, Handstand hold 

Strength 
Weighted False grip pull ups 
1-1-1-1-1
Weighted Ring dips 
1-1-1-1-1

Conditioning 
7 min AMRAP
7 CTB 
70 Double unders 

Recovery 
50 pull downs 
Pec stretch 
Calf smash 

Monday January 26th

We had an awesome turn out to the social WOD on Friday night! It was a tonne of fun and I can not wait until the next one.  We will be having a Paleo potluck on February 20th so save the date! 

Prep
5 min aerobic activity 
Group joint warm up 
Barbell drills 

Strength 
Lunges in the front rack 
10-9-8-7-6

Push Jerk 
5-3-1-1-1

Conditioning 
5RFT 
10 Box jump overs 
10 Wall balls 

Recovery 
3x 1 min on 1 min rest plank  
Couch stretch 2 min per side 

Friday January 23rd 2015

Just a reminder for our social WOD Friday night at 6pm.  We will celebrate Jason's very belated birthday with a fun WOD and dinner to follow at the Cast Iron. We have a special photographer or two coming to snap some photos of our awesome community, so shine up a little. Or just sweat. 

Prep
5 Min aerobic
Group joint warm up 
Coach's choice dynamic 

Strength 
Back Squat 
3-3-3-3-3

Bench Press 
3-3-3-3-3

Conditioning 
5RFT 
50 Double unders 
5 Ring dips 


Recovery 
Group Stretch 

Thursday January 22nd 2015

Prep
5 Min mono structural 
Shoulder mobility 
Burgner warm up 
Jerk Balance 

Strength 
Clean and Jerk 
5-3-2-1-1-1

Conditioning 
7 min AMRAP
3 Clean and Jerk 
3 T2B
6 Clean and Jerk 
6 T2B
9 Clean and Jerk 
9 T2B
12, 15 etc.... 

95/135 

Recovery 
Super friend shoulder smash 
Pec stretch 2 min per side 

Wednesday January 21st 2015

Just a reminder for our social WOD this Friday at 6ish.  We have a couple of photographers scamming to take some photos of what we do at CFPC so we can re vamp our website.  Shine up to get sweaty!

Prep
Overhead prep 
3x
10 Bar taps, 10 inch worm, 10 hollow rock 

Strength 
1 Snatch Drop EMOM for 5 min 

1 Heaving snatch blance EMOM for 5 min 

Conditioning 
3 x 1 mile run 

* If the weather is too crappy we will sub 1000m rows 

Recovery 
Samson stretch 
25 Back extensions 
Banded Pigeon 2 min per side 

Tuesday January 20th 2015

Prep
Row 1000m 
Lower body prep 
3x 15 Banded good mornings 
     10 Scap pull ups 
     5 Strict burpees 

Strength 
False grip pull ups or Strict pull ups 
3-3-3-3-3 
*build to a heavy single 

Halting Deadlift 
5-5-5

Conditioning 
12 min AMRAP
10 Box Jumps 
10 Push ups 
10 Deadlift @ Body weight 

Recovery 
Banded lat pull downs x 50 
Calf smash 
Bretzle 2 min per side 

Monday January 19th 2015

Congratulations to Wendy, Danielle, Holly and Connie this weekend! We can not wait to hear all about your weekend at Battle on the Boarder.  

We will be having a social WOD this Friday to celebrate Jason's belated birthday.  WOD around 6 ish and dinner and drinks to follow for whoever is interested.  

Prep
5 min aerobic 
3 Min focused shoulder mobility 
3X 1 min bottom squat position 
      30 second handstand hold 
      15 Sec superman hold on pull up bar 

Strength 
Front Squat 
3-3-3-3-3

Push Press 
3-3-3-3-3

Conditioning 
10 RFT
8 Wall balls 
6 KBS
4 Burpees 

*12 min time cap 

Recovery 
Easy walk 2 min 
Wall slides 30 sec on 30 sec off x 5 
T spine smash 

Saturday January 17th 2015

Best of luck to the ladies competing at Battle on the Boarder this weekend.  Danielle, Wendy, Connie and Holly- we will be cheering for you! 

Prep
5 Min aerobic 
5 Min Focused shoulder warm up 
3 Rounds 
3 Turkish get ups per side 
6 KB windmills per side 
9 Russian Swings 

Strength 
Snatch 
3-3-3-3-3 

Conditioning 
10 ! 
Shuttle runs 
Ring rows 
Sit ups 

Recovery 
Group stretch and mobility work 

Friday January 16th 2015

Prep
5 min areobic 
5 Min coach's choice dynamic 
3 Rounds of "Cindy" 

Strength 
Bench Press 
5-5-5-5-5

CTB Pull ups EMOM for 5 min 

Conditioning 
6 Rounds for max load of the complex 
1  Power clean 
1 Front Squat 
1 push jerk 
1 Back Squat 

Recovery 
Couch Stretch 
Group smash fest 

Thursday January 15th 2015

Prep
5 min aerobic work
Ankle mobility  
10 of each Box jumps, Push press with an empty bar, beat swings 
Push press review 

Strength 
Push Press 
5-3-1-1-1-1
Build to a 1RM

Conditioning 
12.3
18 min AMRAP
15 Box jumps 20/24
12 Push press 75/115
9 Toes to bar 

Recovery 
Easy walk 2 min 
Pec smash with lacrosse ball 
Couch stretch 2 min per side 

Wednesday January 14th 2015

A few of you have expressed some interest in another goal setting workshop.  If you missed the last one or would like to finish up some of the stuff we were chatting about please let me know.  I will try to get another one going in the next week or so!

Prep
5 min monostructrual 
Overhead prep 
Burgner warm up 

Strength 
Drop Snatch 
3-3-3 E2M

Heaving Snatch Balance 
3-3-3  E2M 

Conditioning 
15 min Row for m
10 min max burpees 
5 min Max double unders 
* Continuous running clock 

Recovery 
Easy walk 
I's, Y's and T's 10 at each position x 5 1 min rest between rounds 
Calf smash 

Tuesday January 13th 2015

Prep
Skipping drills 5 min 
3 position  lower body prep with band 
10x each Scapular pull ups, Hollow rocks and super mans


Strength 
5-10 T2B EMOM for 10 min 

Conditioning 
Tabata of; 
Box jumps 
Muscle ups or Rig dips 
Back extensions 
Pistols or Air squats 


Recovery 
Row 500m at an easy pace 
25 Baned air squats 
Sub scap smash 

Monday January 12th 2015

Thank you to everyone that came out to the goal setting workshop! I know we didn't cover everything that I wanted to but I hope you all got a better understanding of where your strengths and weaknesses are, and how to improve in those areas to help you meet your goals.  I look foreword to holding monthly workshops on different topics to help you all reach your goals this year.  Some ideas for workshops I have are- double unders, kipping, Olympic Lifting and Nutrition.  If you have any ideas on workshops that you would like to attend please let me know, I want to see everyone meet their goals this year! 
Check out the Video below- human potential is endless- do not sell yourself short. 

Prep- 15 Min 
5 min aerobic warm up 
Front rack prep- 2 min per side 
4 Rounds of 3 Position Clean 
                     1 min rest 

Strength -20 min 
Halting deadlift 
5-5-5
E2M
Hang Sqaut cleans 
5-5-5
E2M

E2M= every 2 min 

Conditioning -20 min 
2 Rounds 
In 5 min;
250m row 
10 Lunges in front rack postion 95/135
25 Burpees 
250m Row 

Rest 5 min 


Recovery - 5 min or do it at home!
Easy walk 2 min 
Wall slides 30 seconds on 30 seconds off x3 
Adductor smash 

Saturday January 10th 2015

Goal setting workshop today at 11! Hope to see you all there!

Prep
5 Min aerobic activity of your choice 
Overhead prep 
Burgner Warm up 
3 Position snatch 

Strength 
Snatch Balance 
3-3-3-3-3

OHS 
3-3-3-3-3

Conditioning
Power snatch 65/95 
30-20-10
Sit ups 
60-40-20 

Recovery 
Wall slides 30 seconds on x5 
Group smash and stretch 

Friday January 9th 2015

Reminder that we will be having a goal setting workshop this Saturday at 11am! There will be a $10 fee and we may have a few things to test, nothing major so come ready to work just a little. 

Prep
5 min focused mobility 
4x Bear crawl-HS
5 Beat swing on rings 
10 box jump

Strength 
Gymnsastic skill work 15 min 
Come with ideas on what to work on,. 

Conditioning 
8 min AMRAP 
2 Muscle ups/ Ring dips 
4 Box jump 24/30 
6 Air squat 

Recovery 
Group smash fest 

Thursday January 8th 2015

Just a reminder that our kids program will be starting up again this week.  I have a few new ideas for our kiddos and I am excited to get them started in the New Year.  Many of them have made some really cool gains and I can not wait to see what this year brings! 

Prep
Coach's choice dynamic 
20 shuttle runs
10 CTB 
5 Push ups 
20 shuttle runs 

Burgner Warm up 

Strength 
Clean and Jerk 
Build to a heavy single 

Conditioning 
Min 1-10 
21-15-9 
Hang power clean 
Burpees 

Min 10-20 
21-15-9 Front Squat 
100-75-50 Double unders 

Min 20 
21-15-9 
Cal row 
Push Press

* Complete the set amount of work, rest with the amount you have left with each given set. If it takes you 8 min to complete you have 2 min rest etc.  
95/135 


Recovery 
T spine smash 
Bretzle 2 min per side 

Wednesday January 7th 2015

Prep
5 min focused mobility 
3x 10 Inch worm, 10 banded goodmornings, 10 double unders 

Strength 
Build to a 1RM Deadlift 

Conditioning 
50 Wall balls 
40 Double unders 
30 Burpees 
20 KBS
10 T2B


Recovery 
I's, Y's and T's- 10 at each position x 5
Hamstring stretch up rig 
T-spine smash 

Way to go Canada!!! 
This is also a great time to announce that CFPC raised $500 for Kidsport with our memorial WOD for Taylor. Way to go everyone! I am really proud of you and I know it means a lot to the Elliott and Davidson Families.

We are able to offer the 4:30 class on Wednesday's much sooner than expected and will be starting this week!! 

We have changed our 6:30pm class on Monday's and Wednesday's to Foundations.  This class was not highly attended so we thought it would be a great time for those that are new to CrossFit or looking to get started to CrossFit to use this time to do so.   If this is you, please come only to the 6:30 class on Monday's and Wednesday's or to the lite class at  4:30 on Tuesday's and Thursdays, this will give you a chance to become proficient with all the movements in CrossFit.  Pass this on to your friends and have them sign up before attending. 

This cycle is all about volume and preparing for the CrossFit open.  I hope you all plan on signing up this year, its always a lot of FUN!

Prep
Coach's choice dynamic 

Strength 
Weighted pull ups 
5-5-5-5-5

Conditioning 
3x 2000m Row 

Recovery 
Forearm smash 
Bottom squat position 2 min per side 

Monday January 5th 2015

Prep

Coach's choice dynamic 

8 min AMRAP at warm up pace 

500m row 

15 wall balls

10 scap pull ups 

Strength

Theuster

1-1-1-1-1-1 

Conditioning 

"Fran" 

21-15-9 

Thrusters 65/95 or 65% of above 

Pull ups 

Recovery 

Row 750m 

Bretzle 2 min per side

Couch stretch 2 min per side 

January 2 2015

The first workout of 2015!

We have some schedule changes happening, noon hour class has been changed to Monday, Tuesday, Wednesday and Thursday. A couple extra noon classes in there but no longer a class on Fridays effective immediately. 

Our lite/ teens weightlifting will eventually be Tuesday, Wednesday and Thursday as soon as Zach is all certified and ready to go. That should be happening in the next couple if weeks! 

A few promotions as well- sign up for 3 months and receive 15% off your fees!! 

Sign up for one year and receive a free month! 

These promotions will run all year long. 

Our goal setting workshop will run on Saturday January 10th at 11 am. I love setting new goals at the beginning of year, but there is a bit of a process to meeting and achieving those goals. I would love to help anyone out that not only wants to set new goals but MEET them this year at the workshop on Saturday. 

First workout of 2015 

14.2 

Min 1-3 

2 rounds of

10 OHS 65/95

10 CTB pull ups 

If you are successful 

Min 3-6

2 rounds of 

12 OHS 65/95 

12 CTB pull ups 

If you are successful 

Min 6-9 

14 OHS 65/95

14 CTB pull ups 

Min 9-12

16 OHS 65/95 

16 CTB pull ups

 Etc until failure