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

CFD workout for 10/5/2020

October 4, 2020, , 0
Warm Up: 2 minutes of easy cardio followed by :15-20  second passive hang from rings/bar or :10 seconds/side hanging DB circles 2 Rounds: 5 Down Dog Walk outs 10 Scap Knee Push-ups Child’s Pose Dynamic Lat Stretch (Walk Left hand to Right and then vice versa) 5/5 Fire Hydrants 5 Knee Push-ups 10 alternating Lunges...
Read More

CFD workout for 10/3/2020

October 2, 2020, , 0
Warm Up: 20/15 Cals on Erg at easy pace (400m jog) 3 Rounds: 20 Calf Raises 15 Feet Up Crunches Tabata x 4 sets Jump Rope or Plate Hops Workout: (15 min cap) 50-40-30-20-10 Double Unders or Plate Hops Situps 25-20-15-10-5 Cals on Rower or Bike *Run = 400/300/200/100/100m -Rest til 20:00 then- Floor Press...
Read More

CFD workout for 10/2/2020

October 1, 2020, , 0
Warm Up: 5 Folding Triple Touch (toes, middle, heels-stand up between each touch point) 20 alt. Cobra Twists 30 alt. Crossbody Mountain Climbers :30 Standing forward fold 3 Rounds: 7 ea/side KB or DB Suitcase DL 7 ea/side Teapots :20 Elbow Plank Every 3:00 x 3 sets: 7 Deadlifts  -Increase weight each set building up...
Read More

CFD workout for 10/1/2020

September 30, 2020, , 0
Warm Up: :30 each half happy baby stretch 5 reps Sumo Stance Triple Touch (R foot, L foot, middle) (stand up between each touch point) 3 Inchworms + 10 alt. Down dog calf pulses each rep -2:00 cardio at conversational pace- Outside folks yog 300m 3 Rounds: 10 KB DL 10 Crunches 10 Russian Swings...
Read More

CFD workout for 9/30/2020

September 29, 2020, , 0
Warm Up: :20 Bottom of Squat hold 10 alt. Cossack Lunges :30 Plank  2 Rounds: 5 Knee or elevated Pushups with 3232 Tempo 5 Reverse Lunges R leg 5 Reverse Lunges L Leg 5 Tempo Air Squats with 3232 Tempo -PVC Pipe Front Rack Stretch x :30 each side- 3 Rounds @ increasing pace 3...
Read More

CFD workout for 9/29/2020

September 28, 2020, , 0
Warm Up: :30 each side grasshopper lunge stretch  :30 ea/side pigeon Wrist stretch:  fingers back and then back of hands on the ground 2 Rounds: 9 Tempo Air Squats with arms in front rack position :10 Hold at the top of ring row, bottom of pull up or with DB overhead (switch arms on 2nd round)...
Read More

CFD workout for 9/28/2020

September 27, 2020, , , 0
Warm Up: 10 ea/way wrist circles 10 ea/way elbow circles 10 ea/way full arm circles 2 Rounds: 10 Scap Pushups 10 alt. Plank shoulder or thigh touches 10 alt. Down dog toe touches 5 Plank Pushups 1 Round: :20 right side plank 20 Jumping Jacks :20 Left side plank -Push Press Drills- Workout: 2:00 on,...
Read More

CFD workout for 9/26/2020

September 25, 2020, , 0
Warm Up: 2 minutes continuous movement: Row/Bike/Run -then- 2 Rounds: 7 Jumping Jacks 6 Air Squats 5 Strict Press each side  4 Lunges 3 Up Downs Conditioning: Chipper- For Time (20 Min Cap) 50 Single Arm DB Hang Clean and Jerk (5/side at a time) 50 Single Arm DB Lunge (OH or Front Rack) 50...
Read More

CFD workout for 9/25/2020

September 24, 2020, , 0
Warm Up: 3 Rounds: 8 Box step ups  3 Jump Squats  2 Rounds: 8 PVC pass throughs  3 Empty bar RDL + 3 hang high pulls + 3 hang muscle snatch + 3 hang power snatch  Conditioning: 5 Rounds for Time (18 min cap) 12 Power Snatches (or 20 alt. DB Snatches) 15 Box Jump...
Read More

CFD workout for 9/24/2020

September 23, 2020, , 0
Warm Up: 3 Rounds 10 Rocket jumps + 10 side to side ski jumps 20 Alternating plank shoulder taps (tap same side shoulder) 10 Plank in and outs (plank, jump feet in, jump feet back out) 10 Scap pull-ups  Conditioning: Work x 3min, rest x 2 mins x 4 sets (20 mins) AMRAP 10 Pullups/Ring...
Read More
1 … 4 5 6 7 8 … 419