CFD workout for 04/29/20
A) Warm Up: 2 rounds: Tabata Style Jog in place Alternating Lunges Standing Forward Fold Cossack Lunges Hollow Lifts B) Single Leg Strength: Choose the... Read More
CFD workout for 04/28/20
A) Warm Up: 6 minutes moving through the following movements SOWLY: 10 Squat Rotations (R/L=2) -In a squat, reach one arm up to ceiling in rotational... Read More
CFD workout for 04/27/20
A) Warm Up: 2 Rounds: 20 Jumping Jacks :20 Straight Arm Plank 20 Alternating Plank Shoulder Taps 2 Rounds: 5 Knee Push-ups 20 Mountain Climbers... Read More
CFD workout for 04/25/20
“Marc Frandanowitz” Grab your fitness buddy.. hop on the Zoom Zoom and lets get cookin’!!! 21-15-9Single Arm Hang Squat Cleans (alt. arms as desired)Alt. Single... Read More
CFD Workout for 04/24/20
A)Warm Up: 2 Rounds10 Reach backs5 Inch worms10 Face down twisted crosses5 Knee push-ups10 Alt plank shoulder taps5 Air squats10 Alt Lunges B) Conditioning: For... Read More
CFD Workout for 04/23/20
A)Warm Up: -30 jumping jacks 3 rounds-10 alternating Toy solider kicks 5 inch worms (no pushup) w/ a twist 10 alt. Walk the dog 5... Read More
CFD workout for 04/22/20
Whiteboard Brief: https://youtu.be/KkmCPzzGrXg A)Warm Up: 2 Rounds:5 Inch Worms w/ Push-Ups10 Walk the Dogs10 Slow Good Mornings10 alternating Cossack Squats 1 round::30 seconds jogs in... Read More
CFD workout for 04/21/20
A)Warm Up: 2 Rounds10 Samson Lunges10 Toy Soldier Kicks5/5 Fire Hydrants10 Good Mornings10 Sumo Inch Worms (NO push up) B) Barbell Gymnastics “Burgener Warm Up”10... Read More
CFD workout for 04/20/20
A)Warm Up: 3 Rounds8 Good Mornings10 Arm Circles8 Scap Push Ups5/5 Bird Dogs B) Mobility (6 Mins) 2 Rounds Through of:Standing Forward fold x :3010... Read More
CFD workout for 04/17/20
Whiteboard Brief: A)Warm Up: :30 Plank on hands10 Plank to down dog:30 Superman hold10 Alternating plank lunges (starting in plank, bring one foot to the... Read More