Hey everyone just to let you know, if you don't already, we WILL be open with a regular schedule Monday:
- 6am
- 9:30am
- 5:30pm Bootcamp
- 7pm
We WILL NOT have a Saturday class this weekend, so get outside and enjoy yourself!
New To CF Cochrane?
- CrossFit START-UP PROGRAM
Want to get started with CrossFit Cochrane? The first step is to fill out a "New Client Registration Form" and get it to Mike. Next step is to schedule your 3 CF Start-Up Sessions. After completion of these classes you will have been exposed to the basic movements done here at CF Cochrane and on your way to the next level in your fitness! Cost is: $80 + GST for 1 person and $120 + GST for 2... SO BRING A BUDDY AND SAVE!! - BRING A FRIEND FOR FREE DAY
Not sure about this whole CrossFit thing? Here's your chance to come out and try a class, on the house! 2-3 Saturdays every month we offer a 10 am class that is open to anyone who want to try us out. There are no requirements for this class other than you will need to fill out the "New Client Registration Form" and let Mike know you are coming out. Remember, your first class is FREE! After that the Saturday class is $10 for a drop-in. Check our calendar or contact Mike to find out when the next Saturday class will be held.
Info
Map & Registration Forms
Regular Class Schedule
- -6 am Class/Open Time
Monday-Friday - -8:15 am Class
Tuesday & Thursday - -9:30 am Class
Monday, Tuesday, Thursday, Friday - -5:30 pm Class
Fridays Starting May 17 Monday/Wednesday will be the Outdoor Bootcamp at 5:30 - -6 pm Class
Tuesday & Thursday - -7 pm Class
Monday-Thursday - -10:00 am Drop-In
2 Saturdays a month, new people are free and returning participants are $10.
Recommended Reading
Favorite Links
07/30/2010
07/29/2010
Friday July 30/10 - IN THE PARK
CLASS IS AT MITFORD POND PARK ALL DAY TODAY!
5x
400m Run
15 Sumo-deadlift High-pull
for time.
Post time and notes to comments.
YAAY! Grampy is back! Good to have you back Tim, we missed you.
Men use 95# for the SDHP and women use 65#. Scaling will be provided to those who need it.
07/28/2010
Thursday July 29/10
A. Back Squat @ 30X1; 3-5 x 5; 2:30 rest.
B. 8 rounds for time of:
- 20 Switch Lunges
- 20 situps
Post loads and notes to comments.
David enjoying a 6am workout!
Find a new 3RM in the Back squat if you can, for each set choose a weight that you cannot lift more than 5 times but can lift 3+ times at the given tempo. Switch Lunges are just a jumping lunge in which you switch your legs in mid air.
WOWZERS BATMAN!
July 29th already! Awesome, how are your yearly goals going? Time to get a check-in to see if we are on board to make our goals for the year??
ALL FRIDAY CLASSES WILL BE OUTSIDE AT MITFORD POND:
6 AM, 9:30 AM, 5:30PM
07/27/2010
Wednesday July 28/10
A. Find your 1RM in the Press; rest as needed.
B. AMRAP in 7:00
- Max rep Pullups
- Max rep Push Press
Post loads, reps and notes to comments.
Cam showing off his OH Squat on Saturday, welcome to the family!
For B, you will do a max set of unbroken pullups and then a max set of Push Presses at your 1RM press weight; repeated as many times as you can in the 7:00.
07/26/2010
Tuesday July 27/10
4x
AMRAP in 5:00:
- 10 Deadlift
- 10 Burpees
- 10 WallBalls
2:00 rest.
Post rounds, loads and notes to comments.
Cheryl at the bottom of her Hang Squat Clean.
For the DL men and women use BW; for the WB men use 20# and women 12#.
Awesome work by everyone yesterday! Those cleans are coming along.
So, there are a bunch of people out of town for part of the summer, are you one of them? Are you still training on your own time? Hope so! Do you have a picture of you working out on your holidays? Send it to me and I’ll put it up.
Any thoughts on the next 50/50 challenge? The pullup challenge went quite well, it's about time we get another going. Also, why don't we make it an actual 50/50- 50% to the winner and the rest to..... you decide- put it in a pot for a grand prize down the road, give it to a charity, throw it around and frolick... let's hear what you think!
07/25/2010
Monday July 26/10
WHAT A WEEKEND! It had to be the nicest weekend yet, don't you think??
A. Work up to a heavy 2 in the Hang Squat Clean.
B. 2000m row for time.
Post Loads, time and ave watts to comments.
Finally the pic went up! Here's Leslie and Kim doing some presses Friday- nice work!
The HSClean will start in the hang position and catch in a full front squat- elbows high and stand up to finish the rep. For the row check back to here for your last time/watts.
