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CFW Weekly Update for September 1, 2019

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CFW Weekly Update for September 1st, 2019

NEWS

Holiday Team WOD Monday Sept 2, join us at 4PM for a super fun team workout, everyone is welcome!

PROGRAMMING

CF60

This week we have Tempo Front Squats on Monday, Weighted Pull ups/Tempo Ring Dips on Wednesday, and Clean & Jerks on Friday.

Monday – TEAM WORKOUT        Warmup is Partner Medball movements.  Part A is a little partner relay race game.Workout is 5 Rounds of Running, Wallballs, CtB Pullups & Burpee Box Jumps, with a 1 min rest after each rounds.   Extra Credit is Hip Prehab.    

Tuesday is a Breathe & Burn Workout and a Stamina Finisher.  Warmup is Hot Potato, then a combination of Core focused movements.  Prep is Suitcase Deadlift and Airbike review.   Workout is 1 min stations of Suitcase DLs and Airbike/Shuttle Run.   Finisher is 8 minutes of Air Squats & Abmat Situps.  Extra Credit is Lower Body Mobility.  Goal: 220+ Reps, 5+ Rounds.

Wednesday it’s Gymnastics and a Breathe & Burn Workout.   Warmup is Joint Circles and Scap Prep.    Gymnastics is Weighted Pullups & Strict Ring Dips for 4 Sets.   Prep is Bar Muscleup Review.   Workout is 50 Burpees Bar Muscleups for time.  Extra Credit is Flushing & Upper Body Mobility.  Goal: <9:00.

 Thursday will be a Breathe Workout.  Warmup is Leg dominant movements alternating with Indian RunsPrep is Bike/Ski/Row review.   Workout is 5 min Intervals of Row, Stepups, & Bike/Ski/Run, with 1 min Rests between.  Extra Credit is Arm Accessory.   Goal: 350+.

Friday is Clean & Jerks and a Breathe & Burn Workout.   Warmup is Mobility and Range of Motion work.  Lateral Jumping Squats precede the EMOM,  Clean & Jerks with TtB.  Prep is Deadlift & Front Squat Demo & Review.   Workout is 12 minutes and a Barbell.  Extra Credit is Back Mobility.  Goal: 5+ Rounds.

Saturday we have Front Squats and a Breathe & Burn WorkoutWarmup starts with a Run or Row and moves to a Barbell complex.  Front Squat is Building to a Heavy 3 with Tempo.  Prep is Doubleunder Practice.   Workout is Descending reps of Thrusters and Doubleunders.  Extra Credit is Flushing & Mobility. Goal: <15:00.       

Sunday Funday – Option to make up a workout you missed or do the Benchmark of the week “Jackie”.            

             

CF45 

Monday –  TEAM WORKOUT

Tuesday – Full body cardio; burpees, push ups, run, row, sledge hammers, box jumps, pullups, squats, DB press, situps

Wednesday – High intensity cardio; DB snatch, body builders, row/bike

Thursday – Legs / Abs / Partner cardio; lateral box step overs, russian twist, DB split lunge, bike, goblet squat, KB swings, wall ball

Friday –  Cardio / Running; sled drag, ball slams, burpees, farmer carry

Saturday – Core / Bro-camp; landmine twists, RDL, burden & overhead carry, push ups, DB bench press, pullups, bicep curls

 

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