Call us: 919-907-1233
Call us Text us Drop in Pricing Pricing
Out Of Town Drop InFree Discovery Call
Call us: 919-907-1233
Call us Text us Drop in Pricing Pricing
Out Of Town Drop InFree Discovery Call

By

Siteplicity

Strength & Conditioning workout for 12/3/19

December 2, 20190
Skill: Ring Dips Strength: Push Press Every 3:00 x 4 sets 12-12-10-8 *Increase weight each set *Record heaviest set Conditioning: 3 Rounds (15 total mins) :30 AMRAP Strict Ring Dip rest :30 1:00 AMRAP Double Unders rest :30 1:00 AMRAP Abmat Situps Rest 1:30 Sets Start @ 0, 5:00, and 10:00 *Dip Scales: Strict Ring...
Read More

Kool Aid Club- November 2019

December 2, 20190
Congratulations to our November CFD Kool Aid Clubbers!  This month, we celebrate Samantha Pflum as our Kool-Aid champion with 28 check-ins! Our athletes checked in for 3,284 classes last month! Athlete Total Visits Pflum, Samantha 28 Dwyer, Caroline 25 Timmons, Zachary 24 Stanaland, Adam 24 Ulak, Albert 23 Graves, Erin 22 Ramirez, Luis 21 Mead,...
Read More

Competition Powerlifting workouts for the week of 12/2/19-12/6/19

December 1, 20190
Day 1Back Squat 5 x 8 @62.5%Push press 5 x 8 @55% 31×1Super set: 3 x 10Barbell Good morningsLunges (10/leg)Super set: 2 x 30Seated RowBanded face pullGHR SSPT 5 Day 2Strict Press 5 x 8 @62.5%Pause Deadlift 5 x 5 @55% 2 seconds @kneeSingle arm Rows, 3 x 10/arm 31×1DB Bench Press 3 x 10...
Read More

Strong workouts for the week of 12/2/19-12/6/19

December 1, 20190
MondayDeadlift 5 x 5, building to a heavy setGlute Bridges 4 x 5, 3 second paus at topDumbbell Chest fly 3 x 12Weighted step-ups 5 x 8 /leg 30 sec. restFrench Press (light) 5 x 8 (30×1) 30 sec. restLat pulldown (machine) 3 x 15 (light-moderate) (301) 30 sec. rest Tuesday:Bench Press 5 x 5...
Read More

Womxn’s Strength workouts for the week of 12/2/19

December 1, 20190
Monday: Strong: Deadlift 5 x 8 (light-moderate) (30×1) 30 sec. restBench Press 5 x 8 (light-moderate) (30×1) 30 sec. restDumbbel Chest fly 5 x 8 (Light) (30×1) 30 sec. restWeighted step-ups 5 x 8 /leg 30 sec. restFrench Press (light) 5 x 8 (30×1) 30 sec. restSide delt raise 5 x 8 (30×1) 30 sec....
Read More

Strength & Conditioning Workout for 12/2/19

December 1, 20190
Strength: Deadlift EMOTM x 10 Mins 3 Deadlifts @ AHAP *Touch and go or reset each rep- up to you today Conditioning:  2:00 on/2:00 off x 5 rounds: (20 mins) 10 DB Deadlifts (2 DB’s) 10 DB Hang Power Cleans   (2 DB’s) Row x Max Cals *Score is calories completed across all 5 rounds...
Read More

Strength & Conditioning workout for 11/30/19

November 29, 20190
Partner Workout! Against 12 Mins…Split work as desired 3 Rounds For Time… Row 40/30 Cals 40 Alt. DB Snatches 40 Box Jumps Comp: 70/50, 24/20 Fitness: 50/35, 24/20 GPP: 35/25, 20/16 Health: 25/15, Step Ups Rest 3:00 Against 12 Mins.. For Time: Split Work as desired 50 DB Thrusters Run 400 M 50 DB Thrusters...
Read More

Strength & Conditioning workout for 11/29/19

November 28, 20190
Friday 11/29/19 Teams of 2: EMOTM x 12 Mins.. partners alternate stations each minute 12 Toes 2 BarAMRAP Snatches (Power or Squat) Comp: 165/110 Fitness: 135/95 GPP: 95/65 Health: 55/45 Rest 3:00 12 Min AMRAP: 1 Partner works at a time… 16 Clean and Jerks  64 Double Unders 16 Front Squats Comp: 185/125 Fitness: 165/110...
Read More

Strength & Conditioning workout for 11/28/19

November 27, 20190
Thanksgiving Workout!! Teams of 3! 35 Min Running Clock: Each Team Member must complete all stations before moving on to KBS and Situps Run 400 m Row 500m 30 Box Jumps/Step Ups -Then- 40-30-20-10 KBS/Situps/alt. Lunges *Rotating through the stations, once each teammate has done 40 reps of each, they go to 30 -Then- Run...
Read More

Strength & Conditioning workout for 11/27/19

November 26, 20190
Skill: Pullup Practice (10 Mins) 3 sets, resting as needed between movements 5 Scap Pullups 3-5 Strict Pullups 5-10 Kipping Pullups rest 90 secs b/w sets Strength: Bench Press/Strict Chin Up (20 mins) 5-5-5-5-5  Bench Press (increasing weight each set) 3-3-3-3-3  Weighted Strict Chin Up (increase or stay the same, up to you!) Rest as...
Read More
1 … 44 45 46 47 48 … 419