Workout of the Day

July 6, 2014

Monday, July 7

Warm-Up 3 Rounds of 15 Jumping Jack complex (jumping jack + split jack) 12 Spider Lunges 9 Hips to Wall 6 Alt Samson Lunges then, 1 Minute OH Band Distraction/side 1 Minute Standing Calf Stretch/side (:30/:30 straight leg/bent) Met-Con EMOM 24min (8 rounds each) 15 KB Swings 12 Box Jumps* […]
July 5, 2014

Sunday, July 6

Warm-Up 3 rounds of 10 Squats 10 Spider Lunges 10 Supine Scorpions then, 3 rounds of 1 minute Squat Hold 1 minute AMRAP of 10 Jumping Jacks + 5 Jump Squats Strength – Back Squat 1 x 10 w/ bar 1 x 5 @ 35% 1 x 5 @ 50% […]
July 4, 2014

Saturday, July 5

Warm-Up 3 rounds of 10 Hip Bridges 5 Dolphin Push-Ups 10 Scorpion 5 Hanging Scap Retractions 10 Band Pull-Aparts Strength – Floor Press 20 Minutes to work to 5 RM Then, 1 x Max reps @ 80% of 5RM 1 x Max reps @ 70% of 5RM Finisher 3 Rounds, […]
July 3, 2014

Friday, July 4 (AKA Independence Day)

Happy Independence Day gang! While the workout for the 4th of July will remain a surprise, you can pretty much expect a special workout befitting CFDC’s traditional thematic holiday beatdowns. Also, just FYI, We will be running two classes only for the day, one each at each location: 14th Street […]
July 2, 2014

Thursday, July 3

Warm-Up 3 Rounds of 12 Spider Lunge 6 Scorpion 12 Supine Scorpion 6 Bird Dog Push-Ups then, 1min/side Band Lat/Tri Stretch Strength – Power Cleans (25min timecap for Prep&Work) – – Prep – – 1 x 3 Drag to Clean Hi-Pull* + 6 Front Squat (bar only) then, 1 x 3 […]
July 1, 2014

Wednesday, July 2

Warm-Up 4 rounds of 4 Hanging Scap Retractions 8 Alt-T Push-Ups 4 Spider Lunge w/ reach up on each side 8 OH Band Pull Aparts Strength EMOM 24 Minutes (8 Rounds each) of A) Max reps unbroken Strict Chin-Ups* B) 8 alternating DB Rows/side (in the plank position) C) 8 […]
June 30, 2014

Tuesday, July 1

Warm-Up 3 Rounds of 12 Pause Squats 8 Supine Scorpion 4 Dolphin Push-Ups Mobility 1 minute standing band Lat/ Tri stretch each side 1 minute Standing calf stretch (knee bent) Strength – Front Squat (25 Minute time Cap) 10-8-6-4-2 – make each set challenging but not to failure Finisher (8 […]
June 29, 2014

Monday, June 30

Warm-Up 3 Rounds of 10 Spider Lunges 5 Hanging Scap Retractions 10 Alt-T’s (no pushup) 5 Plank-to-Squat Mobility 1min/side Death Stretch 1min/side OH Band Distraction Met-Con 3 Rounds of 3 Minute AMRAP of 10 DB Hang Power Clean 15 DB Push Press 10 Toes to Bar 1min REST 3 Minute […]
June 28, 2014

Sunday, June 29

Warm-Up 2 Rounds of 5 Rolling Split Straddles 10 Hips to wall 15 Squats 20 Spider Lunges 25 Band Good Mornings Strength – Good Morning 10 – 8 – 8 – 5 then, 4 x 5 Finisher 3 Rounds, NFT, 20 Double DB/KB Deadlifts 10 Band Pallof Press each side […]