Sunday August 20, 2017
General Warm up
Run or Row 5 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 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 properly.
Thursday August 17, 2017
Wednesday August 16, 2017
Kettle bell Step ups
*each leg, hold kettle in front rack on opposite side as working leg.
For time (20 cap)
3 rounds of
200M Farmer carry 70/44
15 Box jump overs 24/20
Thursday August 10, 2017
M1: Row for max cals
M2: 10 push ups + 10 sit ups
*Partner 1 rows while partner 2 completes the reps, then switch. Score is total calories rowed.
**Today is Bring a Friend day all classes are free for anyone to attend!**
Wednesday August 2, 2017
M1: 45 second hollow hold
M2: 45 second reverse plank hold
15 kettle bell swings 53/35