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