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CFW Weekly Update for December 22, 2019

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CFW Weekly Update for December 22, 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



Monday we have Front Squats and a Breathe & Burn → Muscular Burn Workout.  Warmup is Musical PVC Pipes.  Front Squats are Building sets of 5Prep is Movement Review & Demo.   Workout is 1 min intervals of Wallballs, Bike/Row, & L-Sit with a 1 min Rest in between.  Extra Credit is Tricep & Core Work.   Goal: 250+.

Tuesday is 12 Days of Christmas.  Warmup is Mixed General Movement Prep.  Prep is Review & Demo Movement.   Workout is 12 movements done in the Style of the 12 Days of Xmas Song.  Extra Credit is Get ready for Christmas.Goal: Finish.

Wednesday it’s CHRISTMAS

Thursday will be a Breathe & Burn Workout.  Warmup is Light Aerobic Work mixed with Mobility then Shoulder Mobility with Glute & Tricep activation.  Prep is Clean Progressions.   Workout is 3 min AMRAPs for 5 Sets with a 1 min Rest in between.  Extra Credit is Flushing & Mobility.                 

Friday is Strict Press and a Breathe & Burn Workout.  Warmup is Scap Prep & Activation with Singleunders.  Strict Press is Building Sets of 5Prep is Movement Review & Prep.   Workout is Plate Press & OH Plate Lunge with a 400m Run after.  Extra Credit is Flushing & Mobility.                 

Saturday is Deadlift and a Muscular Burn → Breathe & Burn Workout.  Warmup is Aerobic Work with Mobility & Glute Bridges.  Deadlift is Building Sets of 5Prep is Kb Snatch Review & Demo Remaining Movements.   Workout is 15 min Strict Pullups with a GHD Penalty on any Break & Kb Snatches in Remaining Time.  Extra Credit is Flushing & Mobility.                 



Monday –  Partner workout; banded run, static hold, KB swing, body builder burpees, side box step over, sit-ups, squats, push-ups

Tuesday –  Full Body Cardio; 12 days of Christmasin reverse (12 Jump ropes, 11 Squats, 10 Ball slams, 9 Box jumps, 8 Burpees, 7 Pull ups, 6 DB Deadlift, 5 DB Hang power clean, 4 DB Thruster, 3 DB Lunges, 2 DB Front squats, 1 Mile Run)

Thursday – Team Workout

HIIT; row/bike, DB snatch, KB swings, partner relay sprint

Friday –  Lower body / Cardio / Abs; back squats, skipping, weighted wall sit, plate hops, plate ground to overhead, leg lifts, flutter kicks, leg lifts, bicycles

SaturdayAccessory movement / cardio; bench press, tricep dip, bent over tricep extention, tire drag, turkish sit up, banded forward walk, external bicep curl, internal bicep curl, hip dip, L sit

Sunday – Full Body





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