CROSSFIT LETHBRIDGE

August 1 ,2010

No Class today

go outside - run, bike, swim... make vit D, eat some grilled meats drink something cool and enjoy yourself!

FIt women - we love em at CFLA ! all of our lady members - we love you!

You give it your all and get after it every day - no whining - just real women doing real work and it shows.

Keep it up CFLA ladies

July 31, 2010

Class today at 930 and 1030

Summer Holiday Hours

These are the hours that the gym will be open for class over the next week.  Hope everyone has a great weekend and enjoys some downtime.

Sunday- Closed

Monday-Closed

Tuesday- 5:00pm

Wednesday-11:00am

Thursday-11:00am and 5:00pm

Friday- Closed

Mikey at 24hrs of Adrenalin 

If you are really itching for a wod, here are some of my bodyweight favorites:

1) 20 rounds for time: 3burpees 5squats

2) A$$ and Abs Annie

   50-40-30-20-10 rep rounds of

   walking lunges and situps

3) AMRAP(as many rounds as possible) in  20min of

   5pushups, 10situps, 15air squats

4) 100m sprints x 10, rest 2min between sets

5) run 5K (not really one of my favs but will improve your fitness)

If a coach decides to come in for any other hour they will post to comments and let you know. 

July 30, 2010

 The pullup bar held up today after we put it through rigorous testing. I think its safe to say that it is finally 100% sturdy. Thanks again Jamie. 

I think we should enjoy this wonderful sunshine and do some running while we are able. (Optional 1000m row instead of run if you want to stay out of the sun)  

WOD

800m run

40 ground to overhead anyway (105/75)

800m run

July 29, 2010

If you have been around the gym lately you have probably heard me talk about going on vacation. As much as we adore our Crossfit family we  are looking forward to some Gillespie family time.  As soon as we get the schedule solidified I will post the hours in which we will be open next week. I'd like to thank Jamie for all the hard work on our pullup bars, you have come to the rescue again.  Crossfitters love doing massive amounts of pullups so this workout is to honour you and all that you have done for us.  I think the guys will be playing alot of rock/paper/scissors to determine who gets to test the bar out,

WOD

25 pullups

15 push jerk (95/65)

25 pullups

15 thrusters (95/65)

25 pullups

15 push jerk (95/65)

July 28, 2010

WOD

30 squats

20 burpees

10 box jumps

4 rounds. Time each round separately.  Rest 2min between rounds.  

 

July 27, 2010

If you get the chance,  come by Sisters at 7pm tonight. We are having a get together in honour of Kayla(and Corbin) to celebrate their success in Crossfit and their journey through life. It will be Kaylas last week at Crossfit Lethbridge before she is on a new adventure. Congrats Kayla!! YOU DID IT !!! Goal accomplished. We wish you all the luck in your future endeavors and loved having you as a member at CFLA.  

WOD

9-8-7-6-5-4-3-2-1 rep rounds

Left arm snatch (DB or KB)

Right arm snatch

OHS (95/65)

July 26, 2010

WOD

Find a 1RM deadlift

then

3 rounds for time

run 400m

10 K2E's

15 push press (105/75)

July 25, 2010

Class at 1030

How have you been enjoying the sunny weather this weekend?

Saturday July 24, 2010

Classes at 930 

Bring A friend at 1030

Have a great day!

Play and learn new Sports....

Huatulco !

July 23, 2010

Thank goodness its Friday. Lets have a good ol' lift day.

Wod

Find a 1RM press

then

AMRAP KBS in 3min.

then

AMRAP fist twists in 2min.