Sunday July 15, 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!
Saturday July 14, 2018
100 Calorie row Partner holds a plank at top of push up
100 Deadlifts 185/115 Partner holds the bar at hip
100 Wall balls 20/14 Partner rests *3 burpee penalty every time the ball hits the ground.
100 Push press 95/65 Partner holds the bar in Front rack
*Each partner will have there own barbell. Only one Med ball per team.
Thursday July 12, 2018
10 Rounds of
2 minutes on/2 minutes off
500 meter row
Saturday July 7, 2018
15:00-21:00 (6 Minutes)
And as Carlos would say “Come on! You’re better than that!”
**This workout is in honor of Carlos Tovar 5/18/77 – 6/23/18. He was a big part of the CFL community and will be greatly missed. All classes will be free today for anyone who would like to come down workout and show their support for the family. If you wish to make a donation to Carlos’s family click here, every little bit helps!**
Thursday July 5, 2018
‘Back To Work’
Every 4 minutes for 32 minutes
200 Meter Run
20 Sit ups