Workout of the Day

May 25, 2019

Sunday, 5/26

Warm Up3 Rounds10 Pause Squats10 Spider Lunges10 Alt Dead Bugs10 Alt Samson Lunges 1:30 Single Leg Flexion/side StrengthBack Squat (45 min)Prep: 1×10 w/ bar, 3-3-3-2-2-2 working up.  Take more or less sets as needed.  Work: established a 3 rep max. No more than 3 attempts.  Do not go up unless all […]
May 24, 2019

Saturday, 5/25

Warm Up2 Rounds20 Mountain Climbers5 Plank to Squat20 Jumping Jacks5 Hanging Scap Retractions Then 1×400 M run5 minutes to practice kicking up, kip swings etc. Met ConOnce for time (35 Min Cap)50 Burpees50 Toes to BarRun 1 Mile50 HSPU50 Burpees Scaling Options:T2B: Hanging Knee Raise or V-UpsHSPU: (may be kipping or strict) to […]
May 23, 2019

Friday, 5/24

Warm Up3 Rounds6 Pause Squats6 Rev Hand Spider Lunges6 Jump Squats6 Squat to Bootstrappers Strength Met Con ComboPower Clean Prep: (12 Minutes)2×2 Hang Hi Pull+2 Hang Power Cleans3×3 Power Cleans working up Work:Every 6 Minutes for 30 Min (5 Rounds)Bike 15/10 Cals10-8-6-4-2 Power Cleans 2-4-6-8-10 Burpees to a target Choose starting point and follow […]
May 22, 2019

Thursday, 5/23

Warm Up3 Rounds6 Hanging Scap Retractions12 OH Band Pull Aparts6 Squat to Bootstrappers12 Band Curls SkillPull Up BaselineMax Strict Pull ups in 3 MinutesScale to:– timed hold with Chin-Over-the-Bar– max strict Single Band Pull Ups Met ConAs Far As Possible in 12 Minutes3-6-9-12-15-18 etcPull UpsDB Push Press (M:50s/W:35s) 4 Rounds NFT10 DB Wrist […]
May 21, 2019

Wednesday, 5/22

Warm Up3 Rounds8 Pause Squats8 Spider Lunges8 Alt Samson Lunges8 Alt Dead Bugs 1:30 Single Leg Flexion/side StrengthBack Squat (30 Min)Prep: 1×5 w/bar, 3-3-2-2 working upWork 4×2 at same weight* Met Con3 Rounds 20 Wall Ball30 Ab Mat Sit Ups
May 21, 2019

New CFDC Goal-Setting Worksheet

Those of you who have been in class this week may have seen or heard about the new goal-setting worksheets. We have created these worksheets to help members think through your progress and where you’d like to focus your efforts moving forward, then have a tool to track and assess […]
May 20, 2019

Tuesday, 5/21

Warm Up3 Rounds15 Band Good Mornings12 Spider Lunges9 Pause Squats6 Plank to SquatThen Run 400 M (once) Met Con5 Rounds for time (25 Min Cap)Run 400 M15 KB Swings12 Burpee Box Jumps Mobility2 Rounds1 Min Standing Calf Stretch/side1 Min Bretzel Stretch/side 
May 19, 2019

Monday, 5/20

Warm Up3 Rounds5 Dolphin Push Ups10 Alt Samson Lunges5 Hanging Scap Retractions20 Mountain Climbers EMOM 20 Minutes (5 Rounds)A) Handstand HoldB) 12 OH DB Lunge (6/arm)C) 3-6 L-Chin UpsD) 30 Double Unders 3 Rounds NFT5-8 Half Kneeling DB Press/side5 Hinge Rows15 Push Ups20 Band Pull Aparts
May 19, 2019

Programming Preview: Week of 5/20

Monday, 5/20: EMOM Met Con – Hanstand Hold, OH DB Lunge, L Chin-Ups, Double Unders & 3 Round NFTTuesday, 5/21: Met Con – Run, KB Swings, and Burpee Box JumpWednesday, 5/22: Back Squat 4×2 Thursday, 5/23: Pull Up Baseline Retest & Met Con – Pull Ups and Push PressFriday, 5/24: CleanSaturday, […]