Monthly Archives: March 2020

CFS Workouts March 16th to March 21st

Monday’s Workout

8 Rounds (On the 3 Minute)

Max Bench Press

15 Medball Sit Ups

Tuesday’s Workout

50-40-30-20-10

Jump Lunges

**100m Mixed Carry After Each Round**

Wednesday’s Workout

“Helen”

3 Rounds For Time

400m Run

21 Kettlebell Swings

12 Pull Ups

Thursday’s Workout

AMRAP 24

40 Double Unders

2-4-6-8-10-etc

Deficit Handstand Push Ups

Friday’s Workout

1-1-1-1-1-1-1-1-1-1

Back Squat

Saturday’s Workout

For Time

50 Box Jumps

50 Sit Ups

50 Sumo Deadlift High Pulls

50 Pull Ups

50 Box Jumps

50 Sit Ups

50 Sumo Deadlift High Pulls

CFS Workouts March 9th to March 14th

Monday’s Workout

Part 1

Every 90s x 7 Rounds

1-8 Pendlay Rows

2-8 DB Curls

3-20 GHD Sit Ups

Part 2

3 Rounds For Time

800m Run

90s Rest

Tuesday’s Workout

Part 1

5-5-5

DB Step Ups

Part 2

3 Rounds For Time

20 Single Arm DB Box Step Ups

20 Single Arm DB Devils Press

Wednesday’s Workout

5 Rounds For Time

10m Handstand Walk

100m Farmers Carry

10m Handstand Walk

100m Farmers Carry

Thursday’s Workout

Part 1

5-3-3-1-1-1-1

Bench Press

Part 2

Partner Bike 

10s-20s-30s-40s-50s-60s 
Max Calories Each

Friday’s Workout

Part 1

3-3-3

Squat Snatch

Part 2

“Amanda”

9-7-5

Ring Muscle Ups

Squat Snatch

Saturday’s Workout

Movement Assessment Workshop