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CFW Weekly Update for August 18, 2019

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CFW Weekly Update for August 18, 2019

NEWS

Free Qigong & Bagua Workshop Tuesday August 20th at 8pm with Kelly & Kellie.  You don’t want to miss this!  Register here and feel free to bring friends and family.

Please note that we have a photographer coming out to the gym on Wednesday evening to take some shots of the gym and our members. Please feel free to pose and show off, or if you don’t want to be in the shots, that’s fine too, just let the coach know.

PROGRAMMING

CF60

This week we have Heavy Strict Press on Monday, Power Clean Cluster Sets on Wednesday, and Higher Rep Back Squats on Friday.

Monday is Strict Press & a Deep Burn Workout.  Warmup is Crabby Collector.  Strict Press is 4 sets of 3 Building.  Prep is Muscleup Review and Practice.   Workout is 4 Rounds of 1 Unbroken set of Ring Muscleups and 100 Doubleunders with a 2 minute rest between rounds.  Extra Credit is Mobility. Goal is <15:00.

Tuesday is Handstand Practice and a Breathe & Burn Partner Workout.  Warmup starts with a choice of 2 monostructural movements, followed by Kettlebell Swings & Should Prep.  Handstand Practice is 10 minutes of Freestanding Handstands.  Prep is Handstand Practice.   Workout is 2 minutes of Row, Airbike, Box Jumps, and Kettlebell Swings with 30 sec in-between, for 3 rounds in Partners.  Extra Credit is Hip & Shoulder prehab. Goal is 500+ Reps.

Wednesday is Power Cleans and a Breathe & Burn Workout.  Warmup is Mobility and Movement prep for Power Cleans.  Power Cleans are Building to a heavy Cluster set in 15 minutes.  Prep is Toes to Bar Review & Practice.   Workout is 4 Rounds of Power Cleans & Burpees over Bar,  with a TTB buyout. Extra Credit is Flushing and Mobility. Goal is <12:00.

Thursday is a long Breathe & Burn Workout.  Warmup is Freeze tag & Shoulder Prep.  Prep is Pullup and Handstand Pushup Review & Practice.   Workout is 25 minutes of short rounds of Running, Wallballs, Pullups, and Strict HSPU.  Extra Credit is Shoulder Mobility.  Goal is 7+ Rounds.

Friday is Back Squats and a Deep Burn Workout.  Warmup is Lateral & Rotational movement, with some Squat Prep.  Back Squats are 3 sets of 12 Building.  Prep is Overhead Squat Review & Practice.   Workout is 5 Rounds for time of Abmat Situps & Overhead Squats,  with a 1 minute rest between rounds.  Extra Credit is Arm accessory. Goal is <14:00.

Saturday is a Breathe & Brace Partner Workout.  Warmup is Toss your Lunch for 400m,  then a partner warmup. Prep is Deadlift Review,  and Building to workout weight.   Workout is 5 Rounds of Heavy Deadlifts, Burpees Pullups, and a Run in Partners.  Extra Credit is Leg accessory.  Goal is to Complete.

CF45 

Monday –  Partner workout

Tuesday – Cardio / Core

Wednesday – Full body / Cardio

Thursday – HIIT / Abs

Friday –  Lower body / Strength

Saturday –

Sunday –

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