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CFW Weekly Update for August 4, 2019

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CFW Weekly Update for August 4, 2019

NEWS

Quick reminder that we have another quigong and bagua workshop coming up on August 12th at 11am and August 20th at 8pm. these are free and everyone is welcome. Register here.

PROGRAMMING

CF60

Monday is our Team WOD version of the benchmark workout “Barbara.” Typically this workout is done individually, but we’ve adapted the reps to be done in teams of 2, with one person working at a time

Tuesday is a Heavy Breathing Workout.  Warmup is Rowing Speed Golf.  Prep is American Kettlebell Swing review and Practice, then Rowing for Cals review.   Workout is 20 minutes starting with 8 minutes of rowing then rounds of Kettlebell Swings, Jump Rope, and Running.  Extra Credit is Arms. Goal is 100+ Cals, 4+ Rounds.

Wednesday is Front Squats, a Full Body Burn workout, and a Core Finisher.  Warmup is Core Pep and Squat mobility.  Front Squats are 4 sets of 5 building.  Prep is Review and Demo Burpees over Bar.   Workout is Fast, Front Squats and Burpees for 5 Rounds.  Finisher is Accumulating L-sit Holds.  Extra Credit is Flushing and Lower Body mobility.Goal is <8:00.

Thursday is a Burn & Breathe Workout.  Warmup is quick 30s intervals to practice for the workout.  Prep is Deadlift Review & GHD Situp Review.   Workout is 1 minute Intervals of Airbike, Deadlifts, and GHD Situps with 30s rest in between .  Extra Credit is Core.  Goal is 200+ Reps.

Friday is Strict Press and a Breathe & Burn Workout.  Warmup is a Dumbbell Complex.  Strict Press is building to a Heavy 5 in 4 Sets.  Prep is Review and Practice Dumbbell Movements.   Workout is two 10 minute AMRAPs with Dumbbells movements and Wallballs.  Extra Credit is Shoulder Mobility. Goal is 2+ Rounds (each interval).

Saturday is a Clean & Jerk Complex and a Heavy Breathing Workout.  Warmup is an Indian Run and Junkyard Dog.  Clean & Jerks are a Complex with a Clean, Hang Clean, and 2 Jerks.  Prep is Bar MU Review.   Workout is Descending reps of Clean & Jerks and Bar MU with a 400m Run between rounds. Extra Credit is Posterior Chain Accessory. Goal is <10:00.

 

CF45 

Monday Team Workout only

Tuesday – Leg strength/butt camp. Back squats, lunges, step ups, tire drag.

Wednesday – Partner relay with air bike, squats, rowing, step ups, pull ups, push ups.

Thursday – Cardio/core/accessory. Kossak squats, farmer carry, single arm press, side planks, running.

Friday – full body cardio. DB thruster, Jumping pull up, KB swings, Sit ups, Burpees, DB snatch, Rope stand up, Box dip, DB hang clean, DB Press, Wall ball, Slam ball

Saturday – running with ball, wall balls, DB snatch, burpees

Sunday – burpees to Roxanne, then a running, abs and PG2O workout.

 

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