Thursday May 23, 2019
15 mile Bike or 10k Row
Sunday May 19, 2019
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 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!
Thursday May 16, 2019
20 rounds of
30 seconds on/ 1 minute off
Bike, Row, Ski
Sunday May 12, 2019
***We are closed today for Mother’s day***
Happy Mother’s to all the Moms at CFL!!!
Thursday May 9, 2019
**Today is bring a friend day, all classes are free for friends and family.**
‘Bring A Friend Day’
50 Calorie row
100 Sit ups
50 Push ups
*With a partner split reps anyway.
Saturday May 4, 2019
10/8 Calorie bike partner holds barbell overhead 95/65
12 Front Squats partner holds barbell in front rack 95/65
14 Push ups partner holds plank in top of push up position
400 meter run with 45/35 plate both partners run at the same time carrying 1 plate between them.
*Partner 1 will complete the reps while partner 2 does the holds. Once partner 1 completes the reps they switch. Both partners complete the reps before moving on to the next movement.
Thursday May 2, 2019
5 Rounds of
5 Minutes on/ 1 minute off
Bike, Row or Ski