Workout of the Day

September 22, 2017
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Saturday, 9/23

Warm Up 3 Rounds 10 Pause Squats 10 Reverse Hand Spider Lunges 10 Jump Squats 10 Alt Dead Bugs 1 Min Band Super Front Rack Stretch/ side 1 Min Death Stretch/side Strength Clean Prep (12 Min) 2x 2 Hang Hi Pulls+ 2 Hang Power Clean+ 4 Front squats 2x 1 […]
September 21, 2017
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Friday, 9/22

Warm Up 3 Rounds 15 Jumping Jacks 10 Squats 15 Mountain Climbers 5 Plank to Squat Met Con Prep: 1×20 High knees in place+5 Front Squats+5 Strict Press (bar only) 1×10 Calf raise w/ negative/side+ 10 Thrusters (bar only) 1×20 High knees in place+5 Thrusters (light) 1×10 Calf raise w/ […]
September 20, 2017
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Thursday, 9/21

Warm Up 3 Rounds 10 Alt Samson Lunges 15 Band Good Mornings 10 Spider Lunges 15 Arch Rocks Strength Good Morning (25 Min) Prep: 1×10 w/ bar, 3×5 working up Work: 4×5 at same weight Accessory 3 Rounds NFT 10 Single Leg Hip bridges/side 20 DB RDL 10 Band Pallof […]
September 19, 2017
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Wednesday, 9/20

Warm Up 3 Rounds 5 Hanging Scap Retractions 10 Supine Scorpion 5 Quadruped Extension& Rotation/ side 10 Spider Lunges Prep 2 rounds 5 Toes to PVC (V-Up keeping arms straight) 10 Hollow Rocks 10 Arch Rocks 3 Rounds 3-5 Kip swings (work for maximum elevation with Straight arms) 3 Kip […]
September 18, 2017
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Tuesday, 9/19

Warm Up 3 Rounds 5 Pause Squats 10 Rev Hand Spider Lunges 5 Jump Squats 10 Alt Dead Bugs 1:30 Death Stretch/side (:45 low/:45 high) Strength Front Squat (25 min) Prep: 1×5 w bar, 3×3 working up Work: 5-5-3-3-3 working up Met Con 4 Rounds for Time (12 Min Cap) […]
September 17, 2017
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Monday, 9/18/17

Warm-up 3 Rounds 2 Wall Walks 4 Alt T Push Ups 6 Band Pull Aparts 8 Alt Dead Bugs EMOM 8 Min (4 Rounds each) A) 10-20 Alt Shoulder Taps B) 5 Prone Plate Retract and Press Split Jerk (30 min) Prep: 1×5 strict press w/ bar 2×5 Push Press […]
September 17, 2017
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Programming Preview: Week of 9/18

Announcements The Smackdown Registration goes live this week. Details: – One person per team to register. – Fee: $80/ team – Payment will be done in cash (envelopes to be provided at each location). – What’s the Smackdown, you say? It’s CFDC’s annual intra-gym competition! Each team consists of 2 […]
September 16, 2017
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Sunday, 9/17

Warm Up 3 Rounds 15 Band Good Mornings 20’ Inchworm 10 Alt Dead Bugs 20’ Spider Crawl Met Con EMOM 12 (4 rounds each) A) 4 Broad Jumps (for max distance) B) 8 Russian KB swings C) 12 Banded Hip Bridges Strength Deadlift (35 Min) Prep: 1×10 RDL w/bar, 3×5 […]
September 16, 2017
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Saturday, 9/16

Warm Up 3 Rounds 5 Hanging Scap Retractions 5 Dolphin Push Ups 5 Squat to Bootstrappers 5 Plank to Squat Met Con Prep: 1×5 Kip Swings+ 5 DB Front Squats+ 5 DB Push Press (light)+ 10 Step Ups 1×5 Kip Swings+ 5 DB Front Squats + 5 DB Push Press […]