Workout of the Day

September 5, 2014

Saturday, September 6

Warm-Up 3 rounds 30 jumping Jacks 15 Squats 20 Mountain Climbers 10 hips to wall Mobility 1 Minute death Stretch each side 1 minute Single Leg Flexion with ER each side Met-Con Team 6K Row (teams of 4-5) – Switch Rower Every 75 seconds – Everyone not rowing performs one: […]
September 4, 2014

Friday, September 5

Warm-up 3 Rounds 15 Squats 10 Supine Scorpion 15 band Good Mornings 10 Dead Bugs Strength Squat: (40 Minute time cap) 1×10 w/ bar 1×5@35% 1×5@50% 1×3@60% 1×3@ 70% 1×2@ 80% 1×2@ 85% 1×2@90% 2×1@92-95% 2×1@90% Finisher 3 Rounds :30 Knees to elbows (scale to hanging knee raises) ;30 Rest […]
September 3, 2014

Thursday, September 4

Warm-Up 2 Rounds 6 Over-Under Scap Touches 6 PVC Dislocates 6 PVC OHS Squats 6 Spider Lunge 6 X-Body Spider Lunge Strength Clean & Jerk (30min) Prep Sets – 2 x 2 Pause Clean Extensions + 2 Hang Clean Hi-Pull + 2 Power Jerks + 2 BTN Power Jerks Work […]
September 2, 2014

Wednesday, September 3

Warmup 3 Rounds 10 Spider Lunges 5 Hips to wall 10 Jump Squats 5 Plank to Squat Strength Box Squat (30 minutes) 1×5 w/ bar 1×5@ 30% 1×3@ 40% 1×3@ 55% 6×3@ 65% Met-con EMOM 10 (5 rounds each) 8 Heavy Russian KB Swings Max CTB static hold* *Hold the […]
September 1, 2014

Tuesday, September 2

Warm-Up 4 Rounds of 4 Alt T Pushups 8 Alt single leg bird Pickers 4 Spider Lunges w reach up on both sides 8 Spider Planks Strength EMOM for 12min (4 Rounds each) of 8 Ring Push-ups 12 Seated DB OH Press* 16 Band Pull-Aparts Met-Con AMRAP in 12min of […]
August 31, 2014

Labor Day – Monday, September 1

Happy Labor Day! Surely you didn’t come looking to sneak a peak at CFDC’s Labor Day workout?!?! No, of course not – you came looking for a reminder of the class times for Monday. Well, happy to oblige then: 9:30 am at H Street 11:30 am at 14th Street Workout […]
August 30, 2014

Sunday, August 31

Warm-Up 2 Rounds of 15 Squats 15 Band Good Mornings 10 Supine Scorpions 10 Spider lunges 5 Plank to Squat 5 Jump Squats then, 1 minute Death Stretch 1 minute SLF w/ER each side Strength – Back Squat (45 min time cap) 1 x 10 w/bar 1 x 5 @ […]
August 29, 2014

Saturday, August 30

Warm-Up 3 rounds of 6 OH Band Pull-Aparts 6 Bird Dog Push-Ups 6 Band Pull-Aparts 6 Opposite Toe-Touch to Spider Lunge* * from plank position, reach rt hand to lft foot, return to plank, then step rt foot up to spider lunge position Strength – Clean & Jerk (30min) Prep […]
August 28, 2014

Friday, August 29

Warm-Up Two Rounds of 40 High Knees in Place 30 Jumping Jacks 20 Spider Lunges 10 Supine Scorpion then, 1 Minute Standing calf stretch/ side 1 minute band distracted Hamstring/ side Met-Con 6 Rounds, starting a round every 6 Minutes, of Run 400 10 Toes to Bar 30 Double Unders* […]