CFD workout for 11/18/2020
Warm-up: Wrist and Front Rack mobility: Table-top wrist stretches PVC Front Rack Stretch (sword in sheathe) 2 Rounds: 5/5 Bird Dogs 5/5 Fire Hydrants 10... Read More
CFD workout for 11/17/2020
Warm-up: 5 min AMRAP for Quality 10 Alternating Lunges w/ twist 5 Bus-Driver Squats 10 Plate Ground to overheads 20 plate hops Deadlift Technique and... Read More
CFD workout for 11/16/2020
Warm-up: 2 Rounds: 200m Row or 10 cal bike 8 Up-downs 6 Inch-worms w/twist (no push-up) 10 alternating shoulder taps Clean Prep: with pvc/empty bar... Read More
CFD workout for 11/14/2020
Warm up: 7 Min AMRAP Partner A; Row/Bike x 10-15 cals @ conversational Pace (run Partner B Does an AMRAP With a PVC Pipe of: 5 Hang... Read More
CFD workout for 11/13/2020
Warm up: 1:00 ea/Grasshopper lunge Stretch 10 Supinated PVC Passthroughs 20 alt. Cossack Lunges :30 Hang From Bar or Rings 3 Rounds: :15 Hollow :15... Read More
CFD Workout for 11/12/2020
Warm up: 2:00 of Wrist Mobility work 2 Rounds w/Empty bar or Light DB 10 Push Press 10 Alt. Box Step Ups (jump down on... Read More
CFD workout for 11/11/2020
Warm up: EMOTM x 6 mins: 1):20 of Plate Jumps + Plank Hold in remaining time 2)10 KB Deadlifts with 3 sec lower 3)Worlds Greatest... Read More
CFD Workout for 11/10/2020
Warm up: 3 Rounds: 3 Sumo Inchworms (no Pushup) 10 Air Squats with a pause in the bottom 10/ea DB Strict Press w/ pause at... Read More
CFD workout for 11/9/2020
Warm Up: 3 Rounds: 20 Jumping Jacks 20 Mountain Climbers 10 Single DB Bent Over Row 2 Rounds: 10 Single DB or KB Sumo Deadlift... Read More
CFD workout for 11/7/2020
Warm Up: 3 Rounds: Row/Bike/Run x :30 7 PVC Pipe Zombie Squats 7 Barbell Bent Over Row @ 2020 Tempo Empty Bar/DB Clean Drills: Down... Read More