Monthly Archives: December 2019
CFS Workouts December 30th to January 4th
Monday’s Workout
3-3-3-3-3
Back Squat
8-8-8-8-8
DB Row
Tuesday’s Workout
(Morning Classes Only)
Teams of 2
12 Rounds For Time
15 Calorie Row
10 DB Push Press
5 Strict Toes to Bar
Wednesday
Closed
Happy New Year
Thursday’s Workout
1-1-1-1-1-1-1
3 Position Power Snatch
Friday’s Workout
For Time
3 Rounds
400m Run
20 GHD Sit Ups
5 Minute Rest
3 Rounds
400m Run
20 Box Jumps
Saturday’s Workout
“Cindy”
AMRAP 20
5 Strict Pull Ups
10 Push Ups
15 Air Squats
CFS Workouts December 16th to December 21st
Monday’s Workout
5 Rounds For Time
10 Deadlifts
15 Box Jumps
500m Row
Tuesday’s Workout
Part 1
5 Rep Max Weighted Dip
Part 2
AMRAP 12
50 DB Step Ups
25 Ring Dips
Wednesday’s Workout
For Time
25 Sumo Deadlift High Pulls
5 Rope Climbs
800m Run
5 Rope Climbs
25 Sumo Deadlift High Pulls
Thursday’s Workout
Part 1
1 Mile Run For Time
Part 2
“Annie”
50-40-30-20-10
Double Unders
Sit Ups
Friday’s Workout
EMOM 10
10 Back Squats
–1 Minute Rest–
EMOM 10
10 Calorie Bike
–1 Minute Rest–
EMOM 10
5 Strict Handstand Push Ups
Saturday’s Workout
“Lynne”
5 Rounds For Reps
Max Bodyweight Bench Press
Max Pull Ups
CFS Workouts December 9th to December 14th
Monday’s Workout
AMRAP 4
21 Push Jerks 135/95lbs
21 Burpees Over Bar
4 Minute Rest
AMRAP 4
15 Push Jerks 155/105
15 Burpees Over Bar
4 Minute Rest
AMRAP 4
9 Push Jerks 185/135lbs
9 Burpees Over Bar
Tuesday’s Workout
“Eva”
5 Rounds For Time
800m Run
30 Kettlebell Swings
30 Pull Ups
Wednesday’s Workout
Part 1
5-5-5-5-5
Front Squat
Part 2
1,000m Row For Time
Thursday’s Workout
3 Rounds For Time
7 Muscle Ups
21 DB Split Snatch
Friday’s Workout
For Time
800m Run
50 Jump Squats
50 Sit Ups
600m Run
40 Jump Squats
40 Sit Ups
400m Run
30 Jump Squats
30 Sit Ups
200m Run
20 Jump Squats
20 Sit Ups
Saturday’s Workout
Part 1
3-3-3-3-3
Clean and Jerks
Part 2
Practice Slips for 20 Minutes