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Thursday August 29th, 2019
Warm-up ALL: 5 Min to Foam roll /use lacrosse ball/ free stretch. THEN In Teams of 2 8 min of work Partner A) 200 meter "brute" sandbag...
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WORKOUT OF THE DAY
Monday August 26th
Warm-up ALL: 3 Rounds :15 Bike Sprint 30 Jump lunges (reverse lunge steps) :15 Bike Sprint :30 Push up plank *Push that bike Strength...
Tuesday August 27th
Warm-up ALL: 10 Min of work 50 Heavy rope single under 10 Spiderman lunges (5 per side) 50 Heavy rope single under 10 Hang knee lifts...
Wednesday August 28th
Warm-up ALL: 30-20-10 Reps of Sit ups Kip swings on bar Single arm Db press (split reps) Strength OPEN: Split Jerk Waves (EMOM style ) 3...
Friday August 30th, 2019
On Monday September 2nd, Labor day, we will be a host gym for this year "Saved by the Barbell". Over the past couple years CF HQ has used...
Friday August 23rd, 2019
Warm-up ALL: 3 Rnd 200/150 Meter Row 10 Crossover symmetry Y raises 10 Prisoner Kang Squats 10 Plate Ground to Overhead Barbell warmup-...
Thursday August 22nd, 2019
CORE ALL: Metcon (No Measure) After 3 min on Machine of choice 2 Rounds of "BIG PLANK PROGRESSION" :30 Push up Plank :30 Elbow plank :30...
Wednesday August 21st, 2019
Warm-up ALL: 3 Rounds 15 Hard pulls on Skierg 10 Scap push up on elbows 30 Mountain Climbers (R+L=2) 10 Band plank lateral crawl (per...
Tuesday August 20th, 2019
Warm-up ALL: 3 rounds :40 on/ :20 off Shuttle runs Supine leg raises Broad Jumps Metcon ALL TRACKS: Metcon (Calories) In Teams of 2 23...
Monday August 19th, 2019
Warm-up ALL : 30/21 Cal on bike Every 10/7 get off and perform: 20 air squats 15 Plate hollow rock (15/10#) 10 Pushups *8 Min Cap Oly...
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