• 18920987_10155032658219597_508136334498282918_o

    December 11th – 16th

    Monday 12/11, Week 3 Warm Up- 1 Set Bike or Row 2 Minutes- steady pace Spiderman Stretch Counter- balance Squat x8-10 SL Glute Bridge x6/side CF Fitness A. Romanian Deadlift 4×8- Warm up to a set of 8 reps that is challenging, but where you are able to maintain good technique, and complete ALL sets...

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  • 16251792_10154608685934597_8802206006233757714_o

    Saturday, December 9th

    CF Fitness In Teams of 2, partners alternate full rounds to complete as many rounds as possible in 25 Minutes. 20 Situps 15 KB Swings –moderate 10 Pullups/ Jumping Pullups Performance “Gwen” 15-12-9 Clean & Jerk- for load Last tested on 6/10. *You choose the weight, but each set must be...

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  • new space

    It’s Easy For You To Say!

    I can’t tell you how many times myself, or Sarah, have heard someone say; “Well, it’s easy for you to say, you’re in shape and you own your own gym, you could basically work out whenever you want!” Both of us made a decision to get (and stay) in shape a long time ago, not...

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  • class (4)

    Friday, December 8th

    Warm Up- 2 Sets; Bike 8 calories Knee Stretch + Spiderman Stretch Counterbalance Squat x6 Front Foot Elevated Split Squat x6/ leg CF Fitness A. Goblet Squat 5×12 -use the same weight as last week. B. 4 Sets; 6 Deadlifts –moderate to heavy 10 SL Squat to box 12/9 Calorie Row Rest 90 seconds...

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  • mattp

    Thursday, December 7th

    Warm Up- 2 Sets; Row 150M Russian KB Swing x10 -moderate to heavy Spiderman Stretch Supinated Grip Lat Stretch x10 seconds CF Fitness A. Hang Power Clean 4×5 B. 10 Min AMRAP; 12 Wall Balls 6 Burpees Performance A. Power Clean 68%(of clean) x3x6 B. 10 Min AMRAP; 12 Wall Balls 20/14lbs. 6 Burpees...

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