CF 215 | The Daily Workout

Tuesday July 6, 2010

Warm-up

Gymnastics 1

Strength

L1: Back Squat @ 85% 7x2

L2: Front Squat 1RM

CF 215 WOD

4 rounds:

3 TGU...3 Floor Presses following each repetition of TGU (per side) (L1:35/25 L2: 50/35)

50ft Overhead Lunges (L1: 25/10 L2:45/25)

+

20 Box Jumps (L1:30/24 L2: 36/30)

Cash Out

Off

CFE WOD

Choose ONE of the following sports

Swim, Bike, Run C2

Goal is to use maximum effort for 2 min interval.

120:60 x 6

or 2 min on 1 minute off x 6

Cover as much distance as possible on each interval.

Attack Your Weakness...

Monday July 5, 2010

Warm-up

1k Row

Wrist Flexibility

Trunk Rotations

Back Squats 3x5 @50%

Strength

Off

CF 215 WOD

"Lumberjack 20"

20 Deadlift

400m Run

20 KB Swings

400m Run

20 OHS

400m Run

20 Burpees

400m Run

20 Pull-ups

400m Run

20 Box Jumps

400m Run

20 KB Squat Cleans

400m Run

Cash Out

Off

CFE WOD

Rest Day

Never Back Down...

July 4th Weekend Joliday Hours

Saturday

Closed

*** Avalon Beach Workout...10 and 11am on 21st street beach!! ***

Sunday

Closed

Monday

5pm

6pm

7pm

Friday July 2, 2010

Warm-up

Gymnastics

Strength

L1: Snatch Balance 5x3

L2: Snatch @ 90% 5x1

CF 215 WOD

3 Rounds:

400m Run

15 Squat Jumps (L1: 95/65 L2: 115/85)

20 Walking Lunges (10 each side)

25 Double Unders

Cash Out

5 minute AMRAP

5 Ring Dips

5 Push-ups

CFE WOD

Swim: 10 x 50m/y with T- shirt or Parachute with 5 times the recovery ( Ex.if it takes you 30 seconds to swim 50m/y then you rest 2:30).

Bike: 10 x 1/4 mile Hill repeats with 5 times the recovery (Ex.if it takes 30 seconds to bike the 1/4 mile then you recover 2:30)

Run: 10 x 200m Hill repeats with 5 times the recovery (Ex.if it takes 40 seconds to run the 200m then you recover 3:20)

C2: 10 x 30 cals with 5 times the recovery ( Ex.if it takes 45 seconds to row 30cals then you recover 3:45)

Thursday July 1, 2010

*7pm class cancelled tonight...Happy Hour 7-10pm @ Mccrossen's Tavern 20th and Spring Garden

Warm-Up

10 Squats

10 Squat Jumps

10 Push-ups

10 Back Extensions

Arm Swing

Hip Swings

Dead Bugs

Strength

L1: HSPU 5x3

L2: Pres@ 85% 3x3

CF 215 WOD

Tabata

1. Deadlift

2. Wall Ball

3. Jumping Lunges

4. Burpees

* lowest rep count = score for each movement

Cash Out

5x10 unbroken double unders

Never back down...

Wednesday June 30, 2010

Warm-up

Mobility + DROM 2

Strength

L1: Front Squat @ 60% (3 twitch reps + 1 full range of motion = 1 rep) 3x5

**twitch rep = partial rep at bottom of squat...quick bounce

L2: Back Squat @ 80% 5x3

CF 215 WOD

3 Rounds:

10 Squat Clean (L1: 115/75 L2: 155/95)

120 ft Bear Walk (4 lengths of room)

+

3 Rounds:

20 KB Snatch (10 each side...L1:35/25 L2: 50/35)

20 KTE

*no rest between couplets

Cash Out

Off

CFE WOD

Choose ONE Of The Following Sports

CF 215 Summer Happy Hour....

Come join us this Thursday night from 7-10pm at Mccrossen's Tavern on 20th and Spring Garden! All our welcome...enjoy great company as well as drink and food specials. Looking forward to seeing you there!

The 7pm class Thursday night will be cancelled to allow for us to arrive to the Happy Hour on time!

Thanks!

Your CF 215 Staff

Tuesday June 29, 2010

Warm-up

10 Pull-ups

10 Dips

10 Pistols

10 Sit-ups

Inch Worm

Shoulder Walkout

90 degree Quad Stretch

Trunk Rotation

Strength

L1: Broad Jump 10x1 for max distance

L2: Deadlift @ 75% 5x4

CF 215 WOD

4 rounds:

250m Row

200m Run

25 Box Jumps (24/20)

Cash Out

Tabata L (or tuck) Sit

CFE WOD

Choose ONE of the Following Sports:
Swim: 5 x 200m holding fastest possible pace without slowing more then 5 sec per fastest 200m. 30 second recoveries
Bike: 5 x 2k holding fastest possible pace without slowing more then 5 sec per fastest 2k. 90 second recoveries (1-3-5 should be the same, and 2-4 should be the same if done outside)
Run: 5 x 800m holding fastest possible pace without slowing more then 5 sec per fastest 800. 90 second recoveries
C2: 5 x 1000m holding fastest possible pace without slowing more then 5 sec per fastest 1000m. 90 second recoveries

Only the strong...