Workout of the Day

July 11, 2014

Saturday, July 12

Warm-Up 2 Rounds of 8 Opposite Toe Touch to Open-T* (4/side) 8 Cross-Body Spider Lunge (4/side) 8 Supine Scorpions (4/side) 8 PVC Dislocates 8 PVC OHS-Sotts Press Strength – Snatch (30 min time cap for prep & work sets) – – Prep – –  1 x 3 Upright Bar Row […]
July 10, 2014

Friday, July 11

Warm-Up 2 rounds of 40 High Knees in Place 30 Mountain Climbers 20 Spider Lunges 10 Squats Met-Con Prep 1 x 5 DB Front Squats + 5 DB Push Press + 5 Dolphin Push-Ups + 5 Pike Position Calf Raise/side (w/ light DBs) 1 x 5 DB Front Squats + […]
July 9, 2014

Thursday, July 8

Warm-Up 2 Rounds of 5 Hanging Scap Retractions 10 Spider Lunges 15 Band Good Mornings 5 Hips to Wall 10 Scap Push-Ups 15 Band Pull Aparts Strength – Romanian Dead Lift (RDL) (20 Min time cap) 1 x 10 w/ bar 1 x 10 @ 25% traditional 1RM DL 1 […]
July 8, 2014

Wednesday, July 9

Warm-Up 2 Rounds of 12 Squats 6 Over-Under Scap Touches 12 Spider Lunges 6 Bird Dog Push-Ups then, 5 Six-Count Boot Strapper to Squat Jump (three count to press the hips up, three count to pull the hips back down, and then an explosive squat jump off the floor) Strength – […]
July 7, 2014

Tuesday, July 8

Warm-Up 3 Rounds of 5 Hanging Scap Retractions 10 Alt-T Push-Ups 5 Band Pull Apart Complex (1 Pull Apart + 1 OH Pull Apart) 10 PVC Dislocates Strength – Strict Press (24 minute cap) Warm-Up Sets = 1 x 10 w/ bar, then 1 x 5 w/ light-moderate weight; Work […]
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 […]