CROSSFIT LETHBRIDGE

Wednesday, May 30, 2012

WOD

For time:

Row 500m

21-15-9 rep rounds

WBS (20/14 to the 11ft line)

pullups

Row 500m

Dylan Davies has offered to host a Party/Fundraiser to raise money to help subsidize Heather's participation at this year's Crossfit Games In Los Angeles in July. 

When: Thursday June 7th, 6:00 PM
Where: 300 Dieppe Blvd South
Who: All CFLA Members and Friends
Cost: $10.00 Per Person
Other Info: Burgers and fixings will be provided. Bring salads to share if you want! BYOB.  

There will be a donation box for cash or cheques. Other prizes and fundraising ideas are in the works. Contact Dylan (dylan@lethiron.com) if you have any ideas.

Please write your name(s) on the whiteboard at the gym if you are planning on attending so we have an idea on numbers.

Check out the website or the whiteboard for updates.

 

 

Tuesday, May 29, 2012

Congrats Kris Fraser on your big win at the Spring Fling this past weekend. We are proud of you and we are glad that you still considor yourself a part of the CFLA family. You are a great athlete and person and it all came together for you this weekend. Onwards and upwards.  

 

 

 

 

 

 

 

 

WOD

 

AMRAP in 3minutes:

5 clean pulls (135/95)

5 ring dips  

rest 2minutes and repeat

AMRAP in 3minutes:

5 clean and jerk (135/95)

5 burpees

rest 2minutes and repeat

 

Monday, May 28, 2012

WOD

A) Deadlift- 4 sets of 3.

B) 8 sets for time:

Run 200m (out back door in the front)

20 air squats

Rest exactly one minute.

 

 

 

Friday, May 25, 2012

Complete as many reps as possible in 1min, rest 30secs between exercises.

1. box jumps (20/20) open hips on the box

2. ring rows

3. spidermans

4. K2E

rest 5mins and repeat

 

 

Thursday, May 24, 2012

 This is the updated version of the Crossfit for Hope fundraiser. If you haven't seen the original version, check it out down at the gym. Love the aim but the poster missed the mark big time

 

 

 

 

 

 

 

WOD

A) 3 RM power clean- you may drop these from the top but take minimal time approaching the bar and getting set again.

B) 2 rounds for time:

   30 medball cleans

   30 hand release pushups

   30 KBS (53/35)

   30 mod ghd situps

  

Wednesday, May 23, 2012

WOD

" Jeremy "

21-15-9 rep rounds for time:

OHS (95/65)

burpees

 

** A note on this workout: it is fast and it sucks kinda like Fran but try and push through and keep moving. The best part is that all the "fun" is over very quick.

Tuesday, May 22, 2012
Hope you all had the chance to enjoy some rest and relaxation this weekend. The weather turned out to be beautiful and calm. Thanks to our members who joined me for a fun little workout on holiday Monday. It was a great day to hit and drag some tires. Todays workout was inspired by a .com wod from last Friday. Thought we would work on some WBS instead of cleans. We haven't done them in this volume since the Open so dig deep and work on efficient movement.
WOD
3 rounds for time:
50 double unders
40 situps
30 WBS
20 pullups
10 handstand pushups

Hope you are enjoying this long weekend. We posted on the schedule that we were going to be closed today but have decided to pop in. So if your itching for a gym workout we will be having Open Gym time from 10am-about 11:30am today.

Friday, May 18, 2012

Last weekend the Lethbridge Farmers Market opened for the season. If you haven't been yet you should check it out. Some or our favorite vendors sell their food there. Its a great local food source and a good way to support local business. The market is located at the Exhibition Park and goes every Saturday from 8:00am to 12:30pm.

WOD

A) Deadlift- 4 sets of 3

B) 3 rounds for time:

30 box jumps (20/20)

20 SDLHP (105/75)

10 clean and jerk (105/75)

THURSDAY, MAY 17, 2012

WOD

AMRAP in 12 Minutes:
12 Walking Lunges w/ Plate Overhead
12 Plate Thrusters
12 Sit Unders

 

For those of you that don't know, Kent Aitchison has joined us this summer for his practicum through the University of Alberta. He will gradually be taking on a bigger role around CFLA, but tomorrow he will be coaching solo for the Mom's Class and 11AM/12PM Classes as Heather will not be there! Take it easy on the sub :-)