• Tuesday, 04.07.20

    #teammatetuesday

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    1. Full workout description , details and movement standards HERE < —— CLICK

    2. Virtual classes 7:30a , 12 noon and 5:30p each day. Join us!

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    Warmup:

    2 rds (:30 run in place between each movement)

    10 jumping jacks

    10 Mtn climbers

    10 pushups to downward dog

    10 alt lunge step with thoracic rotation arm to sky

    10 good mornings

    +

    2 rds

    5 air squats @31X1 tempo

    5 step down jump up burpees

    5 deadlift left arm

    5 deadlift right arm

    5 hang snatch left arm

    5 hang snatch right arm

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    Workout:

    A. “Support your local Box”

    AMRAP 10

    10 air squats

    9 db snatch (right arm) 50/35

    10 pushups

    9 db snatch (left arm) ^

    – DB as go to. Substitute KB if no DB. If plate only , 9 each time : same rep count.

    +

    Bonus Work:

    Every 3 minutes x 5-6 rds

    5 hang power clean + :30 machine or run sprint

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    Becomplete: post or added session

    1. Tabata abmat alrios x 8

    2. Belly to wall reverse tabata x 8

    3. Change plate : row + reverse fly. 12 reps each side x 3 sets

    4. Thoracic work: 8-10 min

  • Monday, 04.06.20

    Announcement:

    A. Any questions per days, just post to the private CFF Facebook page in comments for the day.

    B. Second wave of equipment available announced later today or Tuesday at the latest.

    C. Whiteboard sessions return tomorrow along with the release of our movement library and some more coaches videos.

    D. Pull-up progression video for home: bought today you by Coach May. Click HERE.


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    Full at Home:

    A. Deadlift:

    Heavy 15 rep

    Heavy 12 rep

    Heavy 9 rep, for the day

    B. 12/9/7

    Thrusters from ground 165/113

    Ring Muscle Ups

    box jump overs 30/24

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    Minimal Equipment:

    A. Deadlift: either heavy 15-12-9 rep or 2 x 25 at lower weights

    B. 24-18-12

    DB single arm thrusters (alternate)

    Pull-ups

    Box or implement jump up or over (1/2 #, so 12/9/6)

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    No equipment:

    A. Good mornings (backpack with weights or anything in it for weight)

    4-5 sets of 10 reps

    B. 24-18-12

    *using backpack or something else

    Thrusters

    Single side rows (rotate sides after ever 6 reps)

    Jump over or step over implement (w/ ur implement)

  • Sunday, 04.05.20

    Join Coach Janelle at 8a live on Zoom. Our virtual Move class kicks off at 8a and all are welcome.

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    Zoom Information / Link & Password

    here’s the link for tomorrow

    Coach Janelle is inviting you to a scheduled Zoom meeting.

    Topic: Janelle Virtual MOVE class

    Join Zoom Meeting

    https://zoom.us/j/6829438711?pwd=MkwwMlRjeEkvNzhrUC9yZTI2T3hEUT09

    Meeting ID: 682 943 8711

    Password: 014775

  • Saturday, 04.04.20

    Family track day for the Oloughlin’s

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    Join coach Sean at 9a for the Saturday virtual class!

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    Warmup:

    3 min worth through hip stretch complex

    – lunge position elbow to floor rocking back and forth. – both sides

    +

    :20 on / :10 off – rotating

    High knees

    Butt kicks

    Leg swings

    Bear crawl

    Lunges

    Pushup downward dog

    X 2 rds

    +

    2 rds

    :15 HS hold

    10 air awaits

    5 dead bugs each side’s

    +

    Workout station set up / prep

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    Team:

    A. Amrap 15 -18 alt 1:1

    10/8 machine / 5 db burpee devils

    25′ lunge

    50 double Unders

    B. Alt 1:1 – 5 rds each

    :20-:30 HS hold

    1 min plank

    //

    Full Gym:

    A. Machine

    5 min @90%

    Rest 5 min x 3

    B. Emom x 12

    Minute 1: 15/12 cal machine

    Minute 2: 30′ lunge (weighted)

    Minute 3: :45 double Unders

    +

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    Minimal to no Equipment:

    A. Emom x 21

    Minute 1: 10-15 burpee jump over object (up and onto if you have something)

    Minute 2: 30′ weighted lunge

    Minute 3: :45 of double Unders / single Unders

    B. Belly to wall Hs hold :15-:30 hold x 6-8 sets. Rest accordingly

    C. 10-15 min : lights out, lay on back, arms by side, palms up, nasal breathing eyes closed.

  • Friday, 04.03.20
     

    Todays discussion

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    Check out coaches tips of Thoracic Mobility for todays Workout

     

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    WARMUP:

    5 min min of Dynamic Work (high knees, butt kicks, lunges etc)
    +
    Amrap 5
    5x cat/cow stretch
    5 t-spine rotations (each side)
    5 child’s pose ‘rock backs’
    5 glute bridge
    5 good mornings
    +
    AMRAP 5
    10 alt. lateral lunges
    10 air squats
    10 shoulder taps
    10 mountain climbers
    10 alt. superman
    +
    Warmup speficic to path for workout

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    VIRTUAL CLASS: 7:30A / 12P / 5:30P

    *these classes are held on ZOOM. The link to join the call is in our Facebook Private Members Group. If you do NOT have Facebook or are not in our group, please message one the coaches so they can get you the info to join.

    Warmup (coach led)
    +
    EMOM x 6
    Minute 1 – :30 burpees
    Minute 2 – :30 DB renegade rows (alt arms)
    Minute 3: :30 goblet Squats
    directly into emom x 6
    Minute 1: burpees
    Minute 2: db renegade rows
    Minute 3: goblet Squats

    rest 2 minutes

    EMOM 15-20
    Minute 1 – :30 side star plank hold
    Minute 2 – :30 side star plank hold (other)
    Minute 3 – :30 hollow rocks
    Minute 4 – :30 superman rocks
    Minute 5 – :30 front Plank Hold

     

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    FULL HOME GYM:

    30 clean and jerks 185/113
    20 rds of “Cindy”
    100 GHD situps / Weighted Situps

    •1 rd of “Cindy”= 5 pushups + 10 pushups + 15 air squats

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    MINIMAL EQUIPMENT:

    50 Burpee Ground to Ovheread with plate 45/25
    20 rds of “Cindy”
    100 Weighted Situps *45/24 plate

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    NO EQUIPMENT:

    50 burpees
    100 situps
    150 Air Squats
    200′ Bear Crawl

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    POST CLASS: 

    EMOM 15-20
    Minute 1 – :30 side star plank hold
    Minute 2 – :30 side star plank hold (other)
    Minute 3 – :30 hollow rocks
    Minute 4 – :30 superman rocks
    Minute 5 – :30 front Plank Hold

  • Thursday, 04.02.20

    Whiteboard on todays workout ^

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    1. Joins us at 7:30a for a Virtual Class with Allie!  Virtual Classes will run 30-40 minutes max and will always be based on minima equipment (which we gave you). Click HERE to join.
    2. Equipment pickup still available. Please message us to set up a time to get your stuff.

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    WARMUP:

    2 rounds
    10 cat/cow (back stretch)
    10 t-spine rotations (each side)
    10 good mornings
    10 calf raises
    10 alt. shoulder taps
    10 mountain climbers
    10 high knees
    10 jumping jacks
    2 rounds
    5 heel sweeps
    5 air squat
    5 push up to down dog
    5 superman (:02 hold)
    5 relax to hollow body (:02 hold)
    5 vertical jumps

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    Team Thursday:

    AMRAP 10 : alt 1:1
    10 hang db / kb power snatch
    10 step overs or up w/ implement
    10 pull-ups

    rest 3 min between

    3 rds afap
    50/40 cal machine
    40 box or implement jumps (step down)
    30 strict pull-ups

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    FULL HOME GYM: 

    MAP Training; sustainability output, start to finish (same pacing)
    AMRAP 5
    7 hang power snatch 75/53
    5 db step overs 50/35’s
    3 bar muscle ups / 5 chin ups

    *1 DB if you only have one here

    Rest 3 min
    Then, repeat amrap

    Rest 3 min

    AMRAP 5
    10 / 8 cal rower
    5 box jump overs
    5 towel pullups / legless rope climb if you have

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    Minimal Equipment: 

    Warmup
    +
    AMRAP 5 x 2
    10 hang db / kb power snatch
    10 step overs w/ implement
    5 strict chinups
    rest 3 min between

    rest 3 min after second AMRAP

    AMRAP 5
    10 cal machine
    5 jump over implement
    5 towel pullups

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    NO EQUIPMENT: 

    warmup
    +
    amraps 10
    10 house object ground to overhead
    10 implement step overs
    10 single side rows  with implement or without

    rest 3-5 min

    amrap 5
    amrap burpee ground to overhead with backpack and weight or an implement that allows

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    VIRTUAL CLASS

    warmup
    +
    amraps 10
    10 house object ground to overhead / KB OR DB ALSO
    10 implement step overs (if no box, just find implement to either step on and over, or something to just clean with high steps)
    10 single side rows with implement / KB OR DB (5 EACH SIDE)

    rest 3-5 min

    amrap 3
    amrap burpee ground to overhead with backpack and weight or an implement that allows / (SINGLE ARM devils press essentially if using a DB or KB)

    +
    Post class work below

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    BECOMPLETE 

    3 rds
    1 min alternating v up
    1 min db waiter carry ( 30 sec each arm)
    1 min dead bug
    rest 1 min after each round
    +
    3 min of squat therapy
    +
    9 min of stretching – split position, 3 min in each static position