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CFW Weekly Update for December 15, 2019

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CFW Weekly Update for December 15, 2019


Holiday Hours:

Dec 24th – Morning Classes Only

Dec 25th – Closed

Dec 26th – Team Workout 2pm

Dec 31st – Morning Classes Only

Jan 1 – Team workout 




​This week we have Pullups on Tuesday, Overhead Squats on Thursday, and Glute Bridges on Friday.

Monday we have a Muscular Burn Workout.  Warmup is Mixed General Warmup.  Prep is Clean Progressions.   Workout is Descending Reps of Back Squats & Strict TtB into Descending Reps of Air Squats & Abmat Situps.  Extra Credit is Lower Body Stretching. Goal: <14:00.

Tuesday is Pullups and a Breathe & Burn Workout.  Warmup is Shoulder, Elbow, & Core Prep.  Pullups are Building Sets of 5Prep is Inversion Review & Practice.   Workout is Ascending Reps of Db Snatch & Strict HSPU for 12 minutes.  Extra Credit is Hip & Upper Body Stretching.   Goal: Round of 16+.

Wednesday it’s a Heavy Breathing Workout and an Accessory Finisher.  Warmup is a Barbell Complex with Ski Jumps & Inch Worms.  Prep is Review & Demo Movement.   Workout is 5 min AMRAPs of Rowing, Burpee Box Jump Overs & Airbike with Doubleunders.  Finisher is Glute & Core Work.  Extra Credit is Hip & Shoulder Prehab. Goal: 200+.

Thursday will be Overhead Squats and a Full Body Burn Workout.  Warmup is Unilateral Shoulder and Leg Prep.  Overhead Squats are Building to a Heavy SinglePrep is Rope Climb & Thruster Review then Practice.   Workout is 5 Rounds of Thrusters & Legless Rope Climbs.  Extra Credit is Flushing & Mobility.  Goal: <7:00.

Friday is Glute Bridges and a Breathe & Burn Workout.  Warmup is Glute & Core Prep.  Glute Bridges are Building Sets of 8Prep is Kettlebell Swing Review.   Workout is 15 minutes of Lunges, KbS, Slamballs, & L-Sit.  Extra Credit is Core Accessory. Goal: 4+ Rounds.

Saturday is a Muscular Burn Partner Workout and a Core Finisher.  Warmup is Partner Movements.  Prep is Pullup Review & Practice.   Workout is Ascending Reps of Goblet Squats with CtB Pullups & Push Press in between.  Finisher is Tabata Hollow Rocks.  Extra Credit is Posterior Chain Accessory. Goal: Finish.


Monday –  Lower body / abs; walking lunges, row/bike, v-ups, hips dips, situps, bicycles, suitcase carry

Tuesday –  Running / Cardio; burpees, row/bike, ball slams

Wednesday –  Bro Camp; DB bench press, DB press, push ups, supinated Australian pullups, bicep curls, DB bench row

Thursday – Full body / Cardio; skipping, hurdle jumps, plate ground to overhead, KB deadlifts, KB swing thruster, front rack KB box step over, bicycles, flutter kicks, situps

Friday –  Lower body / Cardio; flutter kicks, Pavel plank, slow glute bridge, slow sumo squat, row/bike, leg raises, sled pull, knee raises, wall sit, plate hop, plate ground to overhead, leg lifts

Saturday – row/bike, wall balls, situps, pullups, DB snatch, DB bicep curls, DB shoulder press

Sunday – Full Body Gymnastics , KB Swings, Wall Ball, Shuttle Runs, Mobility





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