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Saturday 4/22/23
Workout Partner Workout In Teams Of 2 Athletes… Saturday Cardio Party! AMRAP x 24 MINUTES Partner 1 5 Pull-Ups 10 Push-Ups 15 Air Squats Partner 2 10 Alt Db Snatches (50/35) + 8/6 Cal Bike *P1 completes a full round of Cindy While P2 completes the DBSand Bike.Once a full round is completed partners switch.
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Friday 4/21/23
Workout “AVA”AMRAP x 20:53 MINUTES400m Run21 Ground to Overhead (95/65) (Score is Rounds + Reps)
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Thursday 4/20/23
Strength Back Squat Workout 4 SETS* AMRAP x 3 MINUTES 1-2-3-and so on… Front Squats 2-4-6-and so on… Burpees Over The Bar
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Wednesday 4/19/23
Skill Gymnastics Workout FOR TIME 75/60 Cal Bike -Into- 10 ROUNDS 6 Handstand Push-Ups 30 Double Unders -Into- 75/60 Cal Bike
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Tuesday 4/18/23
Strength Deadlift Workout EMOM x 14 MINUTES MIN 1 – 8 Toes to Bar + 8 Deadlifts MIN 2 – :50 Max Cal Row (Score is Total Cals)
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CFML – WEEKLY April 17, 2023
“If I wasn’t a part of this community, I don’t think working out would be nearly as fun.” Congrats to Katina @ CFML – Ardmore, April 2023 Leader of the month. You can find Katina every weekday evening. Katina often sticks around to help out by keeping an eye on some of our athlete’s kids […]
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Monday 4/17/23
Strength Shoulder Press Workout “Indiana Jones” AMRAP x 12 MINUTES 1 Burpee Ring Muscle-Up* 10 Wall Balls 100m Run *Increase Reps by 1 each round. Ex: R1= 1 Burpees Ring Muscle-Up, R2= 2 Burpee Ring Muscle-Up, and so on. (Score is Rounds + Reps)
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Sunday 4/16/23
Workout EMOM x 12 MINUTES MIN 1 – :45 Max Cardio Choice MIN 2 – 10 Barbell Upright Row + Reverse Curls* MIN 3 – 25 Banded Tricep Pull-Downs
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Saturday 4/15/23
Workout “DAVID AND GOLIATH”AMRAP x 20 MINUTES*5 Chest to Bar Pull-Ups10 Push-Ups30 Double Unders
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Friday 4/14/23
Strength Back Squat Workout ON A 10:00 RUNNING CLOCK… 50/40 Cal Bike 100 Back Rack Alt. Lunges Max Cal Bike w/ Time Remaining…
