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Friday April 27, 2018

weightlifting

Hang squat clean

 

‘Ad Free Fun’

AMRAP 9
6 Bar facing burpees
9 Hang squat clean thruster 95/65

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Thursday April 26, 2018

 

‘Hollow Run”

Every 5 minutes for 20 minutes (4 sets)
800 Meter run
10 Hollow rocks

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Wednesday April 25, 2018

Weightlifting

Power snatch
Heavy Single

‘Leap of Faith’

AMRAP 9
6 Snatches 95/65
9 Box jumps 30/24

 

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Tuesday April 24, 2018

Gymnastics Conditioning

EMOM 9
M1: 10 arch hollow swings
M2: 20 second L-Sit
M3: 1 pull up + reload

 

‘Rody’

EMOM 20
M1: 15/12 Cal row
M2: 1 Round of ‘Cindy’

Cindy = 5 pull ups, 10 push ups, 15 squats

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Monday April 23, 2018

‘Gain Train’

2 Rounds of
AMRAP 2
Front Squats
Rest 2
AMRAP 2
Strict Press
Rest 2
AMRAP 2
Deadlift
Rest 2

Round 1: 185/125, 115/75, 225/155
Round 2: 135/110, 95/65, 185/125
*From the Floor.

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Sunday April 22, 2018

General Warm up

Run or Row 3 minutes to warm up body and muscles.

Mobility and Maintenance

1-2 Thoracic Mobility drills and Stretches 5-10 minutes.
1-2 Upper Extremity Mobility drills and Stretches 5-10 minutes.
2-3 Lower Body Mobility drills and Stretches 10-12 minutes

Cardio Work

Cardio intervals, these can be done at moderate pace to just get sweat in or these can be done at a HARD effort.  It’s up to you!
*We take recovery seriously at CFL, Sundays will be Mobility in Maintenance and optional Cardio.  You work hard during the week come in and learn how to recover!

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Saturday April 21, 2018

Strength

Kettle bell box step ups 20″
4-4-4-4

*Kettle bell held in front rack position on opposite side of working leg; 4 reps per leg.

‘Helen’

For time (13 cap)
3 rounds of
400 Meter run
21 Kettle bell swings 53/35
12 Pull ups

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Friday April 20, 2018

Strength

Push Press
2RM

 

‘Quick Burn’

AMRAP 7
25 Push presses 75/55
50 Double Unders

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Thursday April 19, 2018

‘Row plank’

10 Rounds (each) of
1 minutes of Rowing for cals
15 second transition
30 second Plank
15 second transition

With a partner or solo, score is total calories rowed.
*Row can be subbed for bike.

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Wednesday April 18, 2018

‘Burped Up’

For time (20 cap)
4 rounds of
400 meter run
15 Burpees
5 Muscle ups

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Tuesday April 17, 2018

‘Mixer’

AMRAP 3
10 Wall balls 20/14
10 Box Jump overs 24/20

Rest 2 

AMRAP 3
10 Wall balls 20/14
10 Toes to bar

Rest 2

AMRAP 3
10 Toes to bar
10 Box jump overs 24/20

Rest 2 

AMRAP 3
10 Wall balls 20/14
10 Box jump overs 24/20
10 Toes to bar

 

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Monday April 16, 2018

Weightlifting

1 Deadlift  + 1 Hang power clean + 1 front squat + 1 Jerk

‘Hold The Line’

For time: (16 cap)
18-15-12-9-6
Deadlift 95/65
Hang power clean 95/65
Front squat 95/65
Jerk 95/65

*Compare to 2/15/17

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Saturday April 14, 2018

Weightlifting

Squat Clean Thruster

‘454’

For time (11 cap)
500 Meter row
10 Burpees
40 Wall balls 20/14
10 Burpee
20 Thrusters 95/65

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Friday April 13, 2018

Strength

4×50′ Kettle bell waiter walk
*Bottom of the kettle bell faces up

‘The one with the lunges’

AMRAP 12
10 Toes to bar
25′ Single arm walking lunge 50/35
20 Dumbbell snatches 50/35 (alternating arms)
25′ Single arm walking lunge 50/35

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Thursday April 12, 2018

‘Bring A Friend Day’

AMRAP 18
100 Meter Run
8 Kettle Bell Swings
6 Burpees

*With a Partner, Alternating rounds.

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Wednesday April 11, 2018

‘Toning Day’

3 rounds of
1 minute at each station
Row
Hang power clean 75/55
Box jump 20″
Push press 75/55
Rest

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Tuesday April 10, 2018

‘Rubber Run’

AMRAP 20
400 Meter run
21 Hand release push ups
15 Sit ups
9 Deadlifts 185/125

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Monday April 9, 2018

**CFL – Podcast EP. 16**

 

‘Hold Em Up’

For time (17 cap)
5 Rounds of
12 Overhead squats 95/65
3 Rope climbs

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Saturday April 7, 2018

‘Beast of Burden’

For time (20 cap)
70 Kettle Bell swings 70/44 Partner rest
60 Calorie row Partner holds kettle bell (Farmer carry)
50 Toes to Bar Partner holds kettle bell (Front rack)
60 Kettle Bell swings 70/44 Partner rest
50 Calorie row Partner holds kettle bell (Farmer carry)
40 Toes to bar Partner holds kettle bell (Front rack)
50 Kettle bell swings 70/44 Partner rest
40 Calorie row Partner holds kettle bell (Farmer carry)
30 Toes to bar Partner holds kettle bell (Front rack)

*Split up reps any way; Partners must switch if the kettle bell is drop or switches sides during the holds.

Farmer Carry = Kettle bell held at side with one hand.
Front rack = Kettle bell held on shoulder elbow in front.

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Friday April 6, 2018

‘Fast Round’

AMRAP 12
5 Handstand push ups
7 Power cleans 95/65
9 Front squats 95/65

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Thursday April 5, 2018

Recovery

10 Minutes for quality
10 Banded lateral step overs
8 Alternating groiners
6 Banded Pass throughs
4 Eccentric ankle dorsiflexion

 

‘On Off’

10 rounds of
30 seconds on/ 30 seconds off of
Rowing for calories
Then
10 rounds of
30 seconds on/ 30 seconds off of
Double unders
Then
10 rounds of
30 seconds on/ 30 seconds off of
30′ Shuttle Run

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Wednesday April 4, 2018

Weightlifting

Clean + 2 Push Jerks

 

‘Skilled Jerk’

For Time (12 Cap)
21 Jerks 115/75
21 Pull ups
15 Jerks 135/95
15 Chest to bar pull ups
9 Jerks 155/105
9 Bar Muscle ups

 

 

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Tuesday April 3, 2018

Strength

4×3 Suit case deadlifts + 50′ single arm Farmer carry

‘Grunt Work’

AMRAP 10
2,4,6,8,10
Deadlift 225/155
Burpee Box Jump 24/20

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Monday April 2, 2018

** CFL – Podcast EP. 15 **

‘Wall Ride’

0:00-7:00

3 rounds of
200 Meter run
20 Wall balls 20/14

7:00-9:00

Rest

9:00- 17:00

2 rounds of
400 Meter run
20 Wall balls 20/14

17:00-19:00

Rest

19:00- 24:00

600 Meter run
20 Wall balls 20/14

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Sunday April 1, 2018

**We are closed for Easter Sunday**