Tuesday, July 31, 2012

10 - 1

630 am crew rocking the WOD

Uma working hard to find the OVS! Nicely done!

Monday, July 30, 2012

Back Squat

then 10min AMRAP of
5 pullups
10 air squats
15 mountain climbers

Saturday, July 28, 2012

"There are two basic motivating forces: fear and love. When we are afraid, we pull back from life. When we are in love, we open to all that life has to offer with passion, excitement, and acceptance. We need to learn to love ourselves first, in all our glory and our imperfections. If we cannot love ourselves, we cannot fully open to our ability to love others or our potential to create. Evolution and all hopes for a better world rest in the fearlessness and open-hearted vision of people who embrace life"

Friday, July 27, 2012

Fun Friday

20 Deadlifts
200 Meter Run
20 Kettlebell swings
200 Meter Run
20 Overhead Squat
200 Meter Run
20 Burpees
200 Meter Run
20 Box Jumps
200 Meter Run


Thursday, July 26, 2012

Parade Day continues...

 Steve Shana Natalie and James settling in to watch the parade

"Girly Girl" rockin the cowboy duds...oh yeah!

 The Lehrs- fed, watered, and ready to watch the parade!

Wednesday, July 25, 2012

Parade Day

Due to the Stampede Parade downtown tomorrow, the morning classes and lunch hour class will be cancelled. The 6:30 AM class will run as scheduled. Yee Haw!

5 rounds

5 Deadlifts
25 Squats

Tuesday, July 24, 2012

5 rounds

150m sandbag run
10 SA Dumbell Squat Snatch
5 pull ups

Monday, July 23, 2012

1000m run then

3 rounds of:

21 SDHP 95/65
15 Burpies
9 Thrusters 95/65

9am crew take the WOD outside:

 First the warm up

then SDHP burpies and thrusters :)

Mom and daughter enjoying post wod stretches together
Nicely done girls!!


Moments in Time - 2012 CrossFit Games

Friday, July 20, 2012

Fun Friday

1KM run
50 squats
30 pullups
20 T2B
10 Hang Power Cleans
20 sit ups
30 push ups
50 Box Jumps
200m Sprint
Death by CrossFit

Thursday, July 19, 2012

5 rounds

100m medball clean thruster throw (20/14)
100m long jumps/bear crawl
 rest 1 min

Wednesday, July 18, 2012

3 rounds

22 wallballs
10 deadlifts
400m run

Barbells loaded and ready!

Tuesday, July 17, 2012


30 snatches

Monday, July 16, 2012

2012 Games Chipper

10 Box Jumps
10 Thrusters
10 Power Cleans
10 T2B
10 Burpee Muscle Ups
10 T2B
10 Power Cleans
10 Thrusters
10 Box Jumps

2012 CrossFit Games Champions:

Sunday, July 15, 2012

Who is the fittest in the world??? The 2012 games champion will be crowned today! Check here to watch live.

Saturday, July 14, 2012

Friday, July 13, 2012

Fun Friday

Kettlebells...burpees...blisters... and sleeping babes = fun Friday!

Thursday, July 12, 2012

5 rounds

20 wallball
15 box jumps

The 6:30 am class slaying the WOD:

Wednesday, July 11, 2012

Tuesday, July 10, 2012

3 rounds
8 split snatch
7 bar muscle ups
400 m run

Monday, July 9, 2012

10 rounds

10 deadlifts
10 pushups

Sunday, July 8, 2012

Summer Hours

Summer Hours will start this week. The only change is that Tues and Thursday 6:30 pm will move to 6:30 AM
Pics from the Sinister 7 ultra marathon and relay- Blairmore, AB

Your legs are not giving up... its your head that's giving up!
Keep going!

Friday, July 6, 2012

fun friday

For time:
10 GI Janes
20 Push Press 95/65
30 OHS 95/65
40 Deadlifts 95/65
30 pullups
20 lunges with bar on back 95/65
10 hang cleans 95/65
*Must row 500 meters somewhere within chipper

Thursday, July 5, 2012

5 rounds

10 front squats
15 sit ups
200m run

Wednesday, July 4, 2012

10 min AMRAP

7 DB Squat Cleans
9 DB Push Press

 Nice chest to bar pullups Heindrichs!!

Tuesday, July 3, 2012

3 rounds

20 Wallball shots
5 burpee box jumps
run / row 800m

Summer Hours Start Next Week

 Don't Avoid the Suck
 crossfit Lisbeth

"You can’t avoid the suck. You want to think you can. You want to think there are ways and methods and things and products that can help you avoid the suck and just get all the good stuff in life — like picking the good caramels in a box of chocolates and leaving those ones with the weird pink fluffy inside stuff for Grandma.

But life doesn’t work that way. And CrossFit gyms don’t work that way.
But life doesn’t work that way. And CrossFit gyms don’t work that way. Regular gyms and “fitness” magazines will tell you that you can avoid the suck — do it in fewer days, fewer hours, less pain. “Success in 3 easy steps!” “Success in 30 days!” They think you’re stupid and weak. CrossFitters don’t. We know better.

We know life is hard. We know that you have to work repeatedly — and really hard — for whatever you want … and that you won’t always get it. That’s part of the suck. But we also know that it’s all worth trying for, and that if you really try — put your heart and your body and your soul on the line — that you’ll get … something. It might not always be what you were aiming for: it might be less, but in that less it might be more

What you set your sights on is not always what you get. Sometimes you go through the suck and the prize at the end is totally and wholly different than whatever you had your eye on. That’s okay.

Suckage always teaches a lesson. You just got to learn to look for it...."

Monday, July 2, 2012

Sunday, July 1, 2012

Happy Canada Day!!

Reminder: Gym Closed tomorrow, Monday July 2