November 24, 2017
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Saturday, 11/25

Warm up 3 Rounds 6 Pause Squats 6 Alt Bird Dog 6 Rev Hand Spider Lunges 6 Squat to Bootstrappers 1 Min Standing Band Lat/Tri Stretch/side Strength Pause Front Squats* (30 min) Prep: 1×5 w/ bar, 3×5 working up Work: 5×3 at same weight Team Met Con (in 3s) 250 […]
November 23, 2017
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Friday, 11/24

Warm up 3 Rounds 5 Dolphin Push Ups 10 Alt Samson Lunges 5 Plank-to-Squats 10 Squats Met Con 3 Rounds 2 Minutes Row Max Cals Rest 1 Minute 2 Minutes AMRAP 4 DB Man Makers+ 8 Spider Planks Rest 1 Minute 2 Minutes AMRAP 8 OH Plate Lunges+ 8 Plate […]
November 22, 2017
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Thanksgiving, 11/23

“Monti + Angie” Earn your turkey! Come workout with CFDC from 9:30am to 11am! Happy Thanksgiving from ours to yours!
November 21, 2017
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Wednesday, 11/22

Warm up 3 Rounds 10 Alt Dead Bugs 15 Band Good Mornings 10 Pause squats 5 Hips to Wall Strength Deadlift (30 Min) Prep: 1×10 RDL w/bar, 3×5 working up Work:5-4-3-2-1 working up Met Con 6 Rounds (9 Minute cap) 15 KB Swings 15 Ab Mat Sit Ups Mobility Band […]
November 20, 2017
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Tuesday, 11/21

Warm up 3 Rounds 5 Band Pull Apart Complex 20’ Bear Crawl 5 Rolling Split Straddles 20’ Spider Crawl EMOM 24 Min (6x each) A) Max Unbroken HSPU* (scale to 2 Wall Walkers) B) 10 second V Sit+ 10-15 Hollow Rocks C) 8 Alt DB Snatch (M:70/55/40, W:50/35/25) D) 20 […]
November 19, 2017
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Monday, 11/20

Warm up 3 Rounds 5 Hanging Scap Retractions 10 Squats 15 Jumping Jacks 5 Plank to Squat 10 Alt Bird Dogs 15 Mountain Climbers Prep: 1×5 Kip Swings+10 Step Ups+ 5 DB Front Squats 1×5 Kip Swings+5 Box Jumps+ 5 DB Thrusters+30 Single skips 1×3 Pull ups* +3 Burpee Box […]
November 19, 2017
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Programming Preview: Week of 11/20

Monday, 11/20: 8-Minute Work – Pull Ups, Burpee Box Jumps, DB Thrusters, Double Unders Tuesday, 11/21: 24-Minute EMOM & 3 Rounds NFT Finisher Wednesday, 11/22: Deadlift & Met Con Thanksgiving, 11/23: “Monti + Angie” Friday, 11/24: 3 Rounds AMRAP Work Saturday, 11/25: Pause Front Squats & Team Met Con Sunday, 11/26: TBD […]
November 18, 2017
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Sunday, 11/19

Warm Up 3 Rounds 15 Band Good Morning 20’ Inchworm 10 Alt Dead Bugs 20’ Spider Crawl Strength Romanian Deadlift (25 Min) Prep: 1×10 w bar, 3×5 working up Work: 4×5 at same weight Follow each work set with 10 OH Plate Sit Ups +20 Plate Russian Twists Team Metcon […]
November 17, 2017
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Saturday, 11/18

Warm Up 3 Rounds 6 Pause Squats 6 Rev Hand Spider Lunges 6 Squat to Bootstrappers 6 Jump Squats 1 Min Death Stretch/side 1 Min Band Super Front Rack Stretch/ side Strength Clean (35 Min) Prep: 2×1 Pause Extension+2 Hang Hi Pulls+ 2 Hang Squat Clean 2x 1 Hang Hi […]