CFD workout for 9/7/2020
Labor Day workout!! Classes at 8/9/10! Make sure you sign up for class and bring lots of water!! Workout: “Hansen” 5 Rounds for time (25... Read More
CFD workout for 9/5/2020
Warm up: 1 Round: 5 BB RDL + 5 BB Hang Muscle Clean + 5 Strict Press 5 Kang Squats (bodyweight) 3 Up Downs 1... Read More
CFD workout for 9/4/2020
Warm up: 2 Rounds: :10 Hollow Hold + 5 Hollow Lifts 10 Medball Squats 2 Rounds: 10 Alternating walk the dog pulses 8 Split squats... Read More
CFD workout for 9/3/2020
Warm up: 2 Rounds :10 Single arm overhead light DB hold R immediately into 6 strict press :10 Single arm overhead light DB hold L... Read More
CFD workout for 9/2/2020
Warm up: 3 Rounds :20 Front Leaning Rest :20 Knee Push-ups :20 Alternating single arm swings Rest :30 Conditioning: Every 3:00 x 5 sets: 25... Read More
CFD workout for 9/1/2020
Tuesday: Warm up: 4 Rounds: 4 Prisoner Good mornings 4 Air Squats 4 Up Downs 2 Rounds: 6 Alternating Tall plank rotations (Plank on hands,... Read More
CFD workout for 8/31/2020
Warm up: 3 Rounds: :30 Jumping Jacks 3 Inch Worms (no push-up) 3 Inch Worms (with push-up) 10 Rocket Jumps 6 Alternating Down Dog Toe... Read More
CFD workout for 8/29/2020
Warm up: 2 Rounds: 12 Grasshoppers (6/6) 6 Cat/Cow 10 Rocket Jumps 2 Rounds: :20 Mountain Climbers 5 Strict Press 5 Bent over barbell rows... Read More
CFD workout for 8/28/2020
Warm up: 3 Rounds: 10 Single leg hops Right 10 Single leg hops Left 10 Staggered stance good mornings (5/5) 4 each Single DB DL... Read More
CFD workout for 8/27/2020
Warm up: 2 Rounds: -12 Alternating Lunge w/twist -10 alt. Squat Rotation -:30 second Plank hold 2 Rounds: -5/5 Bird Dogs -5/5 Fire Hydrants -10... Read More