Friday, March 20, 2020

March 20, 2020

Video to come to your in boxes shortly!!! 


Warm up:

:30 elbow plank

:30 side plank L/R (keep that chest open and hips up!)

:30 downward dog

:30 cow face stretch with at towel L/R (video)

:30 couch stretch L/R (video) You can LITERALLY use the couch for this stretch!!! wink

x 2 rounds




1 Min Work Per Station x 4 rounds
- Burpees
- Alt DB Snatch
- Jumping Jacks
- Thrusters
- Floor Press
- Rest
"Athletes that dont have DB can use
household item for Snatches ~ detergent bottles,
canned food, soda bottles, etc"

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Thursday, March 19, 2020

March 19, 2020

CFW Family, we hope you are staying safe and healthy! Check your emails for ideas and substitutions for the workout below:


12 min Ascending Ladder
Goblet Squats
Burpee over KB or DB

In remaining time max distance run

Rest 5 min


EMOM x 10min
1. Handstand Hold x 30 sec
2. Hollow Hold x 30 sec

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Wednesday, March 18, 2020

March 18, 2020

Day 4 of Social Distancing! Stay Safe, Stay Home!

Check out the substitution video on the YouTube link in your mailbox!


10 min EMOM:
1st- 6/arm DB Glute bridge bench press @30x1
2nd - 6/arm DB or KB Bent over row @30x1
*if they have two KBs or DB’s do both arms at once x 10 reps
5 rounds:
10 sec HOllow body hold
10 sec rest
10 sec HOllow rock
10 sec rest
10 Tuck ups
Rest 30 sec
For time:
Thruster with 1 KB
400m Run after every round or 2 min run

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