Workout of the Day

November 16, 2018
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Bring-a-Friend Day, 11/17

Met Con 2 Rounds 8 Tabata intervals (:20 work/:10 Rest) of: Bike/Row (all 8 rounds on one machine, second round o to other option) Rest 2 Minutes Burpee/ Alt DB Snatch (alternate exercises each :20) Rest 2 Minutes OH Plate Lunges/ Plate Lateral Hops (alternate exercises each :20) Rest 2 […]
November 15, 2018
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Friday, 11/16

Strength Deadlift (30 Min) Prep: 1×10 RDL w/bar, 3-4×3 working up Work: 5×3 at same weight (all reps under control and lowered to the floor) 3 Rounds NFT 10 Single Leg KB RDL/side 1 Min Plank Hold 10 DB Side Bends/side AHAP 20 Hollow Rocks
November 15, 2018
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CFDC Thanksgiving Holiday Hours 2018

Wednesday, 11/21: Classes until Noon + Open Gym from 1pm to 2pm, NO afternoon/evening classes at both locations Thursday, 11/22: One Thanksgiving class from 9:30am to 11am at both locations Friday, 11/23: One class at Noon, Open Gym 11am to 12pm and 1pm to 2pm at both locations Saturday: 11/24 […]
November 14, 2018
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Thursday, 11/15

Strength Snatch Prep: 1x 10 Snatch Grip RDL w/bar 2x 2 Hang Hi Pull+2 Hang Power Snatch 3×2 Hang Power Snatch Met Con 5 Rounds AMRAP 3 Minutes 3 Hang Power Snatch (M:155/135/105/75, W: 103/93/73/53) 6 CTB Pull Ups 9 Burpee Box Jumps
November 13, 2018
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Wednesday, 11/14

Strength Back Squat (35 Min) Prep: 1×10 w/ bar, 4×4 working up Work: 5×3 at same weight (~85% 1RM) Met Con One time (10 min cap) 45 Squats 30 Alt Pistols (scale to 30 Alt Lunges w/KB in front rack hold 45 Squats 30 V-Ups 45 Squats
November 12, 2018
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Tuesday, 11/13

Met Con 3 times through: 3 Rounds of: :30 KB Swings (M:24/16 W:16/12) :30 Double Unders :30 Ab Mat Sit Ups 1:30 Rest 3 Rounds of :30 Box Jumps :30 Toes to Bar : 30 DB Hang Squat Cleans 1:30 Rest
November 11, 2018
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Rx+ Open Gym Programming: Week of 11/12

Strength Pause Front Squats (2s) 5 sets x 2 @ 75 – 83 Conditioning 8 Rounds Every 2 Min 2/1 Ring MU (Choose One Option) 15 WB (20/14) 35 DU Gymnastics 6 Sets For Quality 3 – 6 Tempo Ring Dips* 30s L-Sit (or scaled version) 1 TGU/side (AHAP) *3 […]
November 11, 2018
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Monday, 11/12

Strength Press Complex (30 Min) Prep: 1×5 Strict Press (bar only) 2×3 Strict Press (working up) 2×2 Strict Press+2 Push Press (working up) Work: 5 Strict Press 4 Strict Press+2 Push Press 3 Strict Press+3 Push Press 2 Strict Press+4 Push Press 1 Strict Press+5 Push Press 5 Push Press […]
November 11, 2018
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Programming Preview: Week of 11/12

Monday, 11/12: Strict Press & Met Con – Alt DB Snatches and Burpees Tuesday, 11/13: Met Con – KB Swings, Double Unders, Ab Mat Sit Ups, Box Jumps, Toes to Bar, and DB Hang Squat Cleans Wednesday, 11/14: Back Squat & Met Con – Squats, Pistols, and V Ups Thursday, 11/15: Snatch & Met […]