Congrats to our CanWest Competitors!

Competition Class

Strength

Strength, Skills & Drills

GYMNASTICS

3 Rounds
1 Wall Walk
7 Steps L, 7 Steps R
1 Strict Wall Facing HSPU (or negative)

On a 6min clock:
1 Strict HSPU + 1 Kipping HSPU
1 S HSPU + 2 K HSPU
1 S SHPU + 3 K HSPU
*add 1 kipping rep after each rest
*if you miss a kipping HSPU, start back @ 1+1
*if you miss a strict HSPU, get a spotter or go to 1 abmat
*stop if you reach 15 kipping

UPPER STRENGTH

E90sx7
2 Strict Press

5 Rounds: 20m sled pull (HAP)

Rest 1min between rounds

5 sets
8 Weighted Ring Rows
8 Ring Push-ups
Rest 90s

CONDITIONING

5 Rounds
1min Burpees
1min Assault Bike (cals)
7 DB Thrusters 50s/35s
Rest 1min

MetCon

Class

10min EMOM
odds: 6 DB Step Ups (HAP)
evens: 1 DB Turkish Get Up (L+R)

4 Rounds for Time
20 DB Snatch 50/35
15 T2B
Run 200m

*15min time cap

Coaches Notes

Hey Team,

This past weekend in sunny Coquitlam, BC a small contingent of Team CFCB / CFS competed in the CanWest Games: a tough 3-day outdoor CF competition. For the past 3+ months, these athletes have been training (specific bias programming for their weaknesses in addition to extra Olympic Weightlifting, Gymnastics, Pure Strength & Conditioning), competing and fighting for a spot on the CanWest competition floor. All of that hard work came together this weekend!

We had individuals qualify (Justine, Coach Fern, Coach Fitz, Patti, and yours truly) and we also qualified an Elite Team and several teams in RX, Int & Scaled.

Here's how everyone did:

Justine Sagan finished 4th in the Womens 35-39 Div!
Coach Fitz finished 9th in the Mens 40-44 Div!
Patti Beloglowka finished 7th in the Womens 50+ Div
Coach Fern, Coach Terry & Shane Gauthier finished 4th in the Mens RX Team Div
Coach Megs, Marla C & Nikki Smit finished 11th in the Womens RX Team Div
Amy Kuchuk and her team finished on the podium in 3rd in the Womens RX Team Div
Sarah Clarke, Cassidy Froelich & their teammate finished 15th in the Womens Int Div
Don McClatchie & his team finished 9th in the Mens Int Div

Amazing work Team!

The next round of Competition Programming will be geared towards the Battle in the Barracks at the end of November! Programming starts early September. Limited spots so keep your eyes open for the registration email.

As always, Yay for Fitness.

– Eric Barber

Learn the Fundamentals!!

Posted 12 months AGO

Eric Barber

Founder & Coach

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