CF 417 SkinnyFit is a women’s only class offered on Tuesdays & Thursdays at 10am. It’s a great workout and can be done with little or no fitness background. Childcare is provided. For more info, go here.
On the 2nd Monday of every month, we will have a Bible Study at CrossFit 417 at 7pm! Everyone is welcome! It will be informal, so feel free to bring food/snacks. This is a time to fellowship together, talk about God, get into the Word, encourage each other and pray together! This will begin on …
Don’t forget to sign-in to Wodify every time you workout!
Warm Up A
160′ side slide L and R, 20 x logos, 15 x Russian swings, 80′ KB Oh walk L-R, 45′ Power skips down 45′ back, 60s KB front racks hold every 10s stand up, 15 hollow crunches, 8 x tempo pushups 3sec down 1 sec pause 2 sec up, 60s passive ring hang.
Bulger 10 Rounds for time:
7 Chest-To-Bar Pull-ups
7 Front Squats, 135#
7 Handstand Push-ups
Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia’s Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle. Cpl. Bulger is survived by his wife Rebeka, and daughters Brookelynn and Elizabeth.
Warm Up D
3 x 20y Fwd/bwd run
1 Min KB squat hold
5 x each face down thoracic reach
10 x Situp + reach past toes nerve floss
1min Double oh DB hold
320′ Double KB front rack walk
12 x Double KB front rack squat
12 x Double KB strict press
Strength Clean Thruster 10 x 1
Conditioning 3 Rounds with 2 min rest btw AMRAPs:
15/12 Cal Row
10 Alternating DB Power Snatch 70/55
Warm Up: B
30 x Jumping Jacks
10 x Sumo inchworm + pushup
10 x Spine ringers
10 x Superman
10 x Hollow rocks
160′ Single arm DB farmers carry L and R
10 x Single arm KB high pull R-L
6 x Strict T2B
6 x Burpee to full squat + jump and touch bar
Pullups (5 x 6 )
DB Bench Press (5 x 6 )
5 Power Snatch 165/115
Warm Up: A
160′ side slide L and R, 20 x logos, 15 x Russian swings, 80′ KB Oh walk L-R, 45′ Power skips down 45′ back, 60s KB Front rack hold every 10s stand up, 15 hollow crunches, 8 x tempo pushups 3sec down 1 sec pause 2 sec up, 60s passive ring hang.
7 x 1 Hang Clean + 2 Power Cleans
Metcon: (AMRAP – Rounds and Reps)
3 Power or Full Clean (185/125)
6 Front Squat (185/125)
12 Toes 2 Bar
300m Run or Row
We are switching to a new software system called Wodify. Here are some things you need to know:
1. You will receive an email with your login information today.
2. Be sure to login and verify/update your contact information.
3. Please sign the waiver & CF 417 membership agreement.
4. You can update your payment info at any time by logging in.
5. You’ll need to sign in every time you come to the gym.
6. You can track your workouts and 1RM with this program.
Thank you for your understanding during this transition. Note: If you do not receive an email that is because we don’t have your correct email on file. Please email us or update it with a coach at the gym.