Wednesday July 1st 2015

We will have one big WOD tomorrow at 10am and then get out and Celebrate our beautiful country by stopping in at the museum or getting outside! 

2 min of gymnastics skill work then; 

"Oh Canada" 
20 min AMRAP 
1 Rope climb 
800m run 
6 Deadlift 155/225 
7 HSPU 

Tuesday June 30th 2015

Last chance for T-shirts!! If you have not yet placed your order please have it in by Wednesday as we will be placing the order on Thursday

Prep
800m run 
Coach's choice dynamic 
Burnger 

Strength 
Power Snatch- Build to a heavy single 

Conditioning 
10 min AMRAP
5 Power Snatch @75% of above 
50 Double unders 

Recovery 
Easy walk or row 
Double bully with a buddy 
Light roll or traps 

Monday June 29th 2015

The Pincher Creek Echo would like to come and take a photo of the CFPC crew that helped raises money for Kidsport on Tuesday just before 4pm.  If you can make it down to be part of the photo please do!! 

We will have one big class at 10am on Wednesday July 1st for Canada Day, all other classes will be cancelled so we can get out and  celebrate our awesome country.  

Prep
800m run 
Coach's choice dynamic 
Burgner 

Strength 
Front Squat 2x8@ 90% E3M 

Conditioning 
"Grace" 
30 Clean and Jerks for time 95/135 

Recovery 
Easy walk or row 
Shoulder accessory work from whiteboard. 
Couch Stretch 2 min per side 

Saturday June 27th 2015

Another fun partner WOD for this Saturday! This is the other workout from last weekends competition.  It is as fun as it looks! 


Prep
800m run 
Coach's choice dynamic 

Strength 
in 8 min Build to a 2RM Thruster 

Conditioning 
6x200m Med ball relay 14/20 
90 KBS 35/50
80WBS 14/20 to 10' Target 
70 Pull ups (Non working partner will do a static hold) 
60 Burpees
6x200m Relay no med ball 
* 25  min time cap 
*1 Partner working at a time 

Recovery 
Saturday group stretch 

Friday June 26th 2015

Well the time has come to send our littlest gym rat on his way, Matthew has made the move to Lethbridge and to say I am going to miss him is an understatement.  Matthew came to us about 8 months ago just to try out CF with his buddy.  Turns out he kinda liked it and he's kinda good at it :-) I had the privilege of coaching him and watching him improve over the last few months.  This kid exceeded my expectations not only in his ability but his ability to be coached.  He volunteered his time, hung out with us and listened to a lot of crazy shenanigans.  I am heartbroken to see him go, but I know that CrossFit Lethbridge is going to take really good care of him and give him the opportunity he deserves.  We wish you all the best Matthew but I sure am going to miss my pal. 

Today will be the last kids class for the summer. Zach and I have a few fun ideas planned to send the kids off in style! 

Congratulations to one of our awesome teens, Cassandra Dollman on her School awards! Cassandra received one award for Honour roll and one for work ethic- no surprise here! To all of our students that are done for the summer- way to go!! To all the parents.... good luck! 

Prep 10 min 
5 min run/row/skip 
Coach's choice dynamic 

Strength  25 min 
Back Squat 3x7@86% 

Conditioning 15 min 
3 Rounds 
15 WBS 14/20
15 Power Cleans 55/75
15 Box Jumps 20/24
15 KBS 35/50
*2 min Rest between rounds 
* There is a special twist to this workout :-) 

Recovery 5 min 
Easy walk or row 
Friday group stretch 

Thursday June 25th 2015

If anyone is available to help out for an hour on Friday afternoon/ early evening to help take down the last three obstacles it would be greatly appreciated! We just need a few extra bodies and it should be pretty simple work.  As always I will entice you with fee beer.... We have no set time yet but I will just go ahead and say 3:00-4:00 at the homestead.  

I thought it would be fun to do a workout from the competition we were just at this past weekend.  I loved the idea of skill points and I think you guys will too! You will need a partner for both the skill and the conditioning portion. 

Prep
5 min your choice 
Coach's choice dynamic 

Skill 
12 min to accumulate as many skill points as possible.  You will have a sheet with a list of skills to work on!

Conditioning 
10 min Partner AMRAP 
Partner A- Row for m 
Partner B- 14 Box jump overs 
                  7 Deadlifts 145/205 

Once Partner B has completed a full round, partners will switch accumulating m and rounds. 

Recovery 
Easy walk or row 
Group stretch 

Wednesday June 24th 2105

Prep 
5 min your choice aerobic 
Overhead prep 
Burgner 

Strength 
10 min EMOM 
1st- 3 Hang Power Snatch 
2nd - AMRAP UB Strict CTB 

Conditioning 
For time; 
21 OHS 
15 Bar Facing burpees 
9 Power Snatch 
15 Bar facing burpees 
21 Cal row 

65/95

Recovery 
Easy walk or row 
Shoulder work form whiteboard 
Alexander shoulder stretch on wall