Saturday 4/1/23
Workout ON AN 8:00 RUNNING CLOCK… Max Meter Row -Rest 2:00- AMRAP x 8 MINUTES 10 Russian KB Swings 10 KB Goblet Alt. Lunges 20 Sit-Ups -Rest 2:00- ON AN 8:00 RUNNING CLOCK… Max Meter Row (Score is Total Meters Rowed)
Friday 3/31/23
Strength Back Squat Workout “REDWOOD”30 Back Squats 150 Double Unders30 Back Squats
Thursday 3/30/23
Skill Pull-Ups Workout 5 SETS* ON A 2:00 RUNNING CLOCK… 200m Run Max Reps Pull-Ups w/ Time Remaining… *Weighted Vest Optional.
Wednesday 3/29/23
Strength Shoulder Press Workout 3 ROUNDS FOR TIME 500/400m Row 20 Hand Release Push-Ups 10 Shoulder to Overhead 250/200m Row 10 Handstand Push-Ups 5 Shoulder to Overhead
Tuesday 3/28/23
Strength Deadlift Workout AMRAP x 15 MINUTES 15 Up-Downs to Target 10 Toes to Bar 10 Deadlifts 5 Hang Squat Cleans
CFML WEEKLY 3/27/23
Now that the Open is in the rearview mirror, it’s time to rebuild. TODAY is the first day of our Tempo / Strict Strength Cycle! The next 3 months are going to be centered around building a STRONG base with our classic strength movements and strict gymnastics movements. As far as lifting goes, we are […]
Monday 3/27/23
Workout 10 ROUNDS FOR TIME 20/15 Cal Bike 12 Box Jumps
Sunday 3/26/23
Workout “TRIPLE THREAT”3 SETS EACH FOR TIME400m Run20 Toes to Bar30 KB Swings 40 KB Goblet Alt. Lunges50 Wall Balls
Saturday 3/25/23
Workout “Laura“With a partner, complete as many rounds as possible in 21 minutes of: 30-cal. row20 burpees over the rower10 power cleans
Friday 3/24/23
Strength Thruster Workout Fran21-15-9ThrustersPull-ups
Thursday 3/23/23
Strength Deadlift Workout “ROSIE THE RIVETER”EMOM x 18 MINUTESMIN 1 – 2 Deadlifts (315/205) + 12 Strict Handstand Push-UpsMIN 2 – 2 Deadlifts + Max Box Jumps (24/20)*MIN 3 – Rest
Wednesday 3/22/23
Skill Rope Climb Workout “RAPUNZEL”2 SETS**AMRAP x 8 MINUTES2 Rope Climb100′ Shuttle Run (25′ Out, 25′ Back)*:30 DBL KB or DB Front Rack Hold
