Weekly Preview

Weekly Preview 10/08/2017

Weekly Preview EMPOWER Bootcamp Join us in the excitement of launching the EMPOWER by CFC Bootcamp this week! Check out the FB page or website and sign up today. Get […]

Today's WOD

Fitness - Thu, Sep 17

Upper Body Strength (2 Rounds for reps)

4 Sets:
6/arm Single Arm Half Kneeling Landmine Press
-rest 10-20s-
6-8 Chest Supported DB Rows
-rest 10-20s-
6-8 Strict Knee to Elbows or Strict Toes to Bar
-rest 1-2 mins b/t sets-

Strength Notes:
- Classic upper body push-pull here. Push to make all sets tough

Conditioning (Time)

For Time:

27-21-15-9
KB Swings 35/25 (52/35)
Goblet Squats
Calorie Row

Metcon Notes:
- Be smart with how you split up your set of 27 and 21 to ensure you don't burnout towards the end.

SWEATThursday, 7:00 pm - 8:00 pm
2/18 spaces reserved.SWEAT 7:00 PMKismet Gomez
SWEAT - Thu, Sep 17

Intent
Intent: Find a sustainable pace and learn to transition between running and machines without spiking the heart rate.
Mixed Conditioning (Time)
4 Rounds:
600m Run or Row
400m SkiErg
20 Single Arm DB Thrusters
-rest 90s b/t rounds-

30 min Time Cap
FitnessFriday, 6:00 am - 7:00 am
4/14 spaces reserved.6:00 AM Fitness
Fitness - Fri, Sep 18

Thruster (Every 2:00 x 6 Sets: 3-3-2-2-1-1 Thrusters *sets 1-4: 3 High Box Jumps b/t sets* *Weight and height can build throughout*)

Strength Notes:
- Building to a heavy single out of the rack
Conditioning (Time)
For Time:
10-9-8-7-6-5-4-3-2-1
Hang Power Snatch 75/55 (95/65)
Pull-ups (CTB)

Metcon Notes:
- Expect that grip to burn! Break early to have sets not fall apart half way through
MastersFriday, 9:15 am - 10:15 am
3/15 spaces reserved.Masters: 9:15 AMRyan Cumpsty
Masters - Fri, Sep 18

Deadlift (Weightlifting Variable Reps & Sets)
Every 2:30 x 6:

6-4-2-6-4-2 Dead-stop Deadlift
Sets 1- 4: 4 SLOW Lateral Step-down / side
Rest remaining time

Build on last weeks weights. Final week of 6-4-2s.
Part B
Every 3:00 x 5 (15 Minutes):

10/8 Calorie Machine (max 45 sec)
9 Air Squat
9 Sit-ups
10 Alt. Hang Dumbbell Snatch
Rest remaining time

Scale as needed.
FitnessFriday, 10:30 am - 11:30 am
1/12 spaces reserved.Open Gym 10:30AMPeter Truong
Fitness - Fri, Sep 18

Thruster (Every 2:00 x 6 Sets: 3-3-2-2-1-1 Thrusters *sets 1-4: 3 High Box Jumps b/t sets* *Weight and height can build throughout*)

Strength Notes:
- Building to a heavy single out of the rack
Conditioning (Time)
For Time:
10-9-8-7-6-5-4-3-2-1
Hang Power Snatch 75/55 (95/65)
Pull-ups (CTB)

Metcon Notes:
- Expect that grip to burn! Break early to have sets not fall apart half way through
FitnessFriday, 12:00 pm - 1:00 pm
3/14 spaces reserved.12:00 PM FitnessRyan Cumpsty
Fitness - Fri, Sep 18

Thruster (Every 2:00 x 6 Sets: 3-3-2-2-1-1 Thrusters *sets 1-4: 3 High Box Jumps b/t sets* *Weight and height can build throughout*)

Strength Notes:
- Building to a heavy single out of the rack
Conditioning (Time)
For Time:
10-9-8-7-6-5-4-3-2-1
Hang Power Snatch 75/55 (95/65)
Pull-ups (CTB)

Metcon Notes:
- Expect that grip to burn! Break early to have sets not fall apart half way through
FitnessFriday, 1:15 pm - 3:45 pm
2/15 spaces reserved.Open Gym 1:15-3:45PMRoxanne Duma
Fitness - Fri, Sep 18

Thruster (Every 2:00 x 6 Sets: 3-3-2-2-1-1 Thrusters *sets 1-4: 3 High Box Jumps b/t sets* *Weight and height can build throughout*)

Strength Notes:
- Building to a heavy single out of the rack
Conditioning (Time)
For Time:
10-9-8-7-6-5-4-3-2-1
Hang Power Snatch 75/55 (95/65)
Pull-ups (CTB)

Metcon Notes:
- Expect that grip to burn! Break early to have sets not fall apart half way through
FitnessFriday, 4:00 pm - 5:00 pm
2/12 spaces reserved.Open Gym 4:00PMTaylor Wallace
Fitness - Fri, Sep 18

Thruster (Every 2:00 x 6 Sets: 3-3-2-2-1-1 Thrusters *sets 1-4: 3 High Box Jumps b/t sets* *Weight and height can build throughout*)

Strength Notes:
- Building to a heavy single out of the rack
Conditioning (Time)
For Time:
10-9-8-7-6-5-4-3-2-1
Hang Power Snatch 75/55 (95/65)
Pull-ups (CTB)

Metcon Notes:
- Expect that grip to burn! Break early to have sets not fall apart half way through
SWEATFriday, 4:00 pm - 5:00 pm
0/1 spaces reserved.Backroom
SWEATFriday, 5:00 pm - 6:00 pm
0/1 spaces reserved.Backroom
FitnessFriday, 5:00 pm - 6:00 pm
5/12 spaces reserved.5:00 PM FitnessMike Higham
Fitness - Fri, Sep 18

Thruster (Every 2:00 x 6 Sets: 3-3-2-2-1-1 Thrusters *sets 1-4: 3 High Box Jumps b/t sets* *Weight and height can build throughout*)

Strength Notes:
- Building to a heavy single out of the rack
Conditioning (Time)
For Time:
10-9-8-7-6-5-4-3-2-1
Hang Power Snatch 75/55 (95/65)
Pull-ups (CTB)

Metcon Notes:
- Expect that grip to burn! Break early to have sets not fall apart half way through
FitnessFriday, 6:00 pm - 7:00 pm
0/12 spaces reserved.6:00 PM FitnessMike Higham
Fitness - Fri, Sep 18

Thruster (Every 2:00 x 6 Sets: 3-3-2-2-1-1 Thrusters *sets 1-4: 3 High Box Jumps b/t sets* *Weight and height can build throughout*)

Strength Notes:
- Building to a heavy single out of the rack
Conditioning (Time)
For Time:
10-9-8-7-6-5-4-3-2-1
Hang Power Snatch 75/55 (95/65)
Pull-ups (CTB)

Metcon Notes:
- Expect that grip to burn! Break early to have sets not fall apart half way through
SWEATFriday, 6:00 pm - 7:00 pm
0/1 spaces reserved.Backroom
WeightliftingFriday, 7:00 pm - 8:30 pm
2/14 spaces reserved.WeightliftingMike Higham
Strength & Barbell - Fri, Jun 6
Weightlifting
Come prepared with a lift to focus on for the day (ie. Snatch, Clean, Clean & Jerk)

Consider the following:
Start position, ground or hang
Power or full-squat lifts
Positional, speed or strength focus
Coach Mike will tailor the work and rep scheme to each session to each person.

For each session, expect:
A. Empty bar and positional warm up
B. Primary lift
C. Pulls and Squats
D. Additional strength accessory

To record your weights in Wodify “add performance” for your primary lifts and squats. Enjoy!

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Weekly Preview

Weekly Preview 10/08/2017

Today's WOD

Start your fitness journey

757 Corydon Avenue

Winnipeg, MB - R3M 0W5

Day	Morning	Evening
Monday	6:00am - 7:00am	2:00pm - 8:00pm
Tuesday	6:00am - 7:00am	2:00pm - 8:00pm
Wednesday	6:00am - 7:00am	2:00pm - 8:30pm
Thursday	6:00am - 7:00am	2:00pm - 8:00pm
Friday	6:00am - 7:00am	2:00pm - 8:00pm
Saturday	10:00am - 2:00pm
Sunday	9:00am - 1:00am

Weekly Preview

Weekly Preview 10/08/2017

Today's WOD

Start your fitness journey

757 Corydon Avenue

Winnipeg, MB - R3M 0W5

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