Thursday December 13, 2018
**Today is Bring a Friend day, all classes are free for friends and family!**
‘This or That’
Every 4 minutes for 28 minutes (7 sets)
500 meter row + 10 hollow rocks
30/20 cal bike + 10 hollow rocks
400 meter run + 10 hollow rocks
Pick one or mix it up each round.
Sunday December 9, 2018
*** We are closed Sunday Oct. 9th***
Thursday December 6, 2018
‘Casual Cardio V2’
M1: 15/12 Calorie Bike
M2: 20 sit ups
M3: 200M run
Sunday December 2, 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 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!