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Siteplicity

CFD Workout for 07/3/20

July 2, 2020, , 0
Warm Up: :20 High Knees :20 Butt Kickers :20 Plank Shoulder Touches :20 Plank Thigh Touches :20 Table Top Hold (Stationary Crab Walk) 2 Rounds: 10 ea/Side Plank Hip Raises 5 Sumo Stance Triple Touch (L + R + Middle = 1 rep, stand up after every single touch) Build: Glutes and Hamstrings Every 3:00...
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June 2020 Courage Club!

July 2, 20200
Congratulations to our June Courage Clubbers!  This month, we celebrate Chandra Taylor as our champion with 25 check-ins! Our athletes checked in for 235 classes last month. AthleteMorris, RobSimpson, ElizabethUlak, AlbertPflum, SamanthaJones, KevinSimpson, MorganLucas, JanaDaniels, RisaSava, MitchGraves, ErinRamamoorthy, RagavanKreps, ShannonAlonso, ErikaDwyer, CarolineTaylor, Chandra This list is generated directly from our daily class check-ins.  If you...
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CFD workout for 07/2/20

July 1, 2020, , 0
Warm Up: 2 Rounds: 20 Lateral Hops over Floor Seams 10 Alt. Toe Touch in Downward Dog 20 Toe Touch Crunches :15/side Side or Star Plank Conditioning: 20 Min AMRAP: 10 Burpee to Plate 10 Hang Power Cleans (or 20 KBS) 20 Alt. Weighted Lunges 20 Weighted Overhead Situps Cooldown: 2 Rounds: 20-30 Russian Twists...
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CFD workout for 07/1/20

June 30, 2020, , 0
Warm Up: 3 Rounds 5 Bodyweight Kang Squats 10 Arm Circles Forward 5 Dive Bomber Pushups (on knees as needed) 10 Arm Circles Backwards ———————————— Forearm Stretch on floor x 5 deep breaths with fingers pointed towards your knees Wrist Stretch with back of the hands on the ground x 5 deep breaths Cardio Strength:...
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CFD workout for 06/30/20

June 29, 2020, , 0
Warm Up: Worlds Greatest Stretch x 7 rotations each side :30 Grasshopper Lunge Stretch (try to get your forearms on the ground!) 10 alt. Scorpion Twists (laying on your stomach) 3 Rounds: 5 Lunge Lunge Squats 10 Sumo Stance Reaching Ground to overhead 5 each side Suitcase DL (use a light KB, DB or even...
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CFD workout for 06/29/20

June 28, 2020, , 0
Warm Up: 1:00 of Jumping Jacks -On Coaches call do 2 Updowns- -2 Rounds- 10 KB Deadlifts 10 Boot Strap Squats 20 Alt. Down Dog Calf Pulses Core: Every 3:00 x 4 Sets 12-20 Alt. Single Leg V Ups :20-:30 Side Plank (Wtd if you can) :10-:20 Hollow Hold Conditioning: Every :90 x 6 rounds...
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CFD Workout for 06/27/20

June 26, 2020, , 0
Saturday: Warm Up: 3 Rounds: 15 Jumping Jacks 10 Air Squats (can go to jump squats after 1st set) 5-10 situps 10 Alt. Reverse Lunges Conditioning: 20 Min AMRAP: 10 Thrusters 15 V Ups 20 Alt. DB Snatch (DB or KB ONLY) 15 Overhead Weighted Situps 20 Toe Touch Crunches Cooldown: 2:00 of Seated Forward...
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CFD workout for 06/26/20

June 25, 2020, , 0
Warm Up: :20 each Prone Face Down Pec Stretch (arm at 90 degree bend) :20 ea/Side Prone Face Down Pec Stretch (Arm Straight) 2 Rounds: 10 Arch Ups 20 Alt. Plank Shoulder Touches 20 Lateral Side to Side Hops Conditioning: 5 Rounds.. Not for time! (18 Min Timer) 12 Floor Press 12 Bent Over Rows...
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CFD Workout for 06/25/20

June 24, 2020, , 0
Warm Up: 2 Rounds: 3 Inchworm + 2 Knee Pushups  10 Alt. Cobra Twists 20 alt. Down Dog Calf Pulses 5 reps of Sumo Stance “Triple Touch” -touch right foot, left foot, and then middle before standing up. That equals 1 rep- Build: “Romanian Deadlift Marathon sets” Every 4 Mins x 3 sets 10 Reps...
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CFD workout for 06/24/20

June 23, 2020, , 0
Wednesday: Warm Up: 2 Rounds: 10 Arm Circles Forward 10 Alt. Lunges 10 Arm Circles Back Ward 10 Sumo Squats “The Coach Doug Plank Series” 3 Times though… Move from Plank to pushups on Coaches Command! :10 Middle Plank 2 Knee Pushups :10 Side Plank (R) 2 Knee Pushups :10 Side Plank (L) 2 Knee...
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