Workout of the Day

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* […]
August 27, 2014

Thursday, August 28

Warm-Up 3 Rounds of 10 Band Good Mornings 5 Dolphin Push-ups 10 Alt Samson Lunges 5 Plank to Squat Skill – Short Arc KB Swing Practice 1 x 5 Russian Swing (focus on hip snap and bent arms) 2 x 5 Short Arc Swing to OH (hands on the horns) […]
August 26, 2014

Wednesday, August 27

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 – Snatch (30min for all three sets) – – Prep Sets – – 2 x 3 Hang Snatch Hi-Pull + 3 Hang Power Snatch + 3 Heaving Snatch […]
August 25, 2014

Tuesday, August 26

Warm-Up 3 Rounds of 5 Hanging Scap Retractions 10 OH Band Pull Aparts 15 Jumping Jack Complex Strength EMOM 12 Minutes (4 Rounds each) 3-5 Ring I,Y&Ts 6 Alt DB Renegade Rows 12 Hollow Rocks* * Scale Hollow rocks to max time hollow hold Met-Con – – Prep – – […]
August 24, 2014

Monday, August 25

Warm-Up 4 Rounds of 4 Alt T Pushups 8 Band Pull Aparts 4 Spider Lunge w/ reach up on both sides 8 Squats then, 1 minute OH band distraction/ side 1 minute death stretch/side Met-Con 5 Rounds of 3min ON/3min OFF 4 DB Facing Burpees* 8 Alt DB Snatch 12 […]
August 23, 2014

Sunday, August 24

Warm-Up Once through of 25 Band Good Mornings 20 Scorpion 10 Hips to Wall 20 Supine Scorpion 25 Band Good Mornings Strength – Deadlift 1 x 10 RDL w/ Bar 1 x 5 @ 35% 1 x 5 @ 50% 1 x 5 @ 65% 1 x 5 @ 75% […]