CFD workout for 10/24/2020
Warm Up: 3 Rounds: 6 Sumo Stance bend and Reach 6 alternating Plank Stairs 6 Down Dog Walk-outs 6 Prisoner Good Mornings 6 Air Squats... Read More
CFD workout for 10/23/2020
Warm Up: 2 minutes easy cardio: Bike/Row/Jog 2 Rounds: 5/5 Bird Dogs 5/5 Fire Hydrants 5 Tempo Air Squats (2220) :10-15 Hold from Rings/bar (pronated... Read More
CFD workout for 10/22/2020
Warm Up: 2 Rounds: 10 Inch-worms w/twist 8 Butterfly Glute Bridges 6 Up-downs 2 Rounds w/ empty bar or single DB w/ 2 hand hold:... Read More
CFD workout for 10/20/2020
Warm Up: 2 Rounds: 10 Band Pull Aparts 10 Scap Pushups 2 Rounds: :20 Hollow Hold :20 arch Hold :20 Plank Hold 1 Round: 10... Read More
CFD workout for 10/19/2020
Monday: Warm Up: 400/300m Row or 15/12 cal bike @ Easy pace (Power Walk 200m) 3 Rounds: 3 Sumo Stance Inch Worms (no Pushup) 20... Read More
CFD workout for 10/17/2020
Warm Up: Burgener Warm Up w/PVC Pipe Down + Shrug Down + High Pull Muscle Snatch Power Snatch OHS -Repeat from above the knee- 3... Read More
CFD workout for 10/16/2020
Warm Up: 3 Rounds: Row/Bike/Run x 150m/7/5 cals/100m 10 alt. Lunges w/twist 10 alt. Box Step overs 2 Rounds: 7 Medball Thrusters w/ 2 sec... Read More
CFD workout for 10/15/2020
Warm Up: 10 each direction: Shoulder Circles Elbow Circles Wrist Circles 2 Rounds: 10 Scap Pushups 5 Plank Pushups (down + up = 1) 20... Read More
CFD workout for 10/14/2020
Warm Up:With a light DB:2 Rounds:7 each Single Arm Bent Over Rows7 each Single Arm Upright Rows7 each Single Arm DB Press:20 Straight Arm Side... Read More
CFD workout for 10/13/2020
Warm Up: 10 PVC Pipe Kang Squats 10 PVC Pipe Jefferson Curls 10 Bootstap Squats 2 Rounds: 10 Alt. Lunges 5 Sumo Stance Triple Touches... Read More