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CFW Weekly Update for December 29, 2019

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​CFW Weekly Update for December 29, 2019


Holiday Hours:

Dec 31st – Morning Classes Only

Jan 1 – Team workout 2pm



Monday we have Gymnastics & Inversion and a Full Body Burn Workout.  Warmup is Unilateral Balance Work.  Gymnastics & Inversion is Practicing Handstands and Ring Muscleups.  Prep is Doubleunder Review & Practice.   Workout is Descending Reps of RMU with 75 Doubleunders in between sets.  Extra Credit is Mobility. Goal: <10:00.

Tuesday is Back Squats and a Muscular Burn Workout.  Warmup is Aerobic with some Back Squat Prep.  Back Squats are Building to a Heavy SinglePrep is Review & Demo Movements.   Workout is Suitcase Holds & Side Planks on each side then Air Squats for 2 Rounds.  Extra Credit is Core & Glute Mobility. Goal: 550+ Reps/Sec.

Wednesday New Year’s Day Team Workout!

Thursday will be a Power Output Workout.  Warmup is Weightlifting Prep.  Prep is Clean Progressions and Jerk Progression then Building to initial Workout Weight.   Workout is 2 Power Clean & Jerks Heavy then a 12s Max Airbike.  Extra Credit is Aerobic Flushing.  Goal: N/A.

Friday is a Breathe & Burn → Muscular Burn Workout and a Glute Finisher.  Warmup is Crabby CollectorPrep is Movement Review & Practice.   Workout is 20 min starting with an Overhead Squat Buy-in then 5 Rounds of Db Snatch & Situps into an AMRAP of Strict HSPU.  Finisher is Single-leg Glute Bridges.  Extra Credit is Shoulder Girdle Mobility.  Goal: 15+ Reps.

Saturday is Pullups and a Breathe & Burn Workout.  Warmup is General Movement Prep.  Pullups are Build to a Heavy 3 WtD Pullups.  Prep is Review & Demo all Movement.   Workout is 4 Rounds in Partners with one Partners Working and the Other Holding a Plank, Deadhang, or Wallsit.  Extra Credit is Lower Body Accessory.Goal: <18:00


Monday –  Running / Cardio; burpees, thrusters, wall balls, KB swings, bike/row, single leg step ups, box squats, squat hops, mountains climbers

Tuesday –  Bro Camp (upper body); bear crawl, crab walk, squat hops, DB floor press, ring row, bicep curls, tricep dips

Wednesday –  New Year’s Day Team Workout

Thursday – Legs; drop set hip thrust, single leg step ups, squat hops, skip, banded fire hydrants, banded kick backs

Friday –  Partner workout; zercher carry, yoke, DB snatch, farmer carry, partner medball situps, sledge hammers, max height box jumps, banded white guy dance, fish game

Saturday – run, row, bike, farmer carry ladder

Sunday – Full body cardio; row, shuttle runs, tire flips, Dball over shoulder, GHD situps, DB snatches, GHD situps, bike, box jumps





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