ALL of the announcements!

ALL of the announcements!

ALL of the announcements!

If you don’t know by now, the same intensity that you hit your workout with each day should also be brought to your recovery!

All that hard work that you put in during the “best hour of your day” will only result in plateaued results, frustration, aches, pains, and worst of all maybe even an injury if you aren’t diligent about how you rest.

This is a multi-faceted approach that involves a proper cool down regimen, mobility work while your body is still warm, proper nutrition, 8-9 hours of good sleep, and in many cases some type of supplementation.

We can’t always get all the nutrition we need from our food alone.  Well…we CAN, but many of us don’t because life gets in the way sometimes.  That’s ok as long as you’re working toward it in the long term and making little steps.

In the short term, things like fish oil or protein shakes can really help supplement all that hard work you do in the gym each day.  Luckily we have all of these things readily available right here in the lobby here every day at CFHV!

We just got in our newest shipment of Progenex Recovery protein, and I know a lot of you were running low since our last tasting and order was almost 2 months ago!  We’re all stocked back up with your favorite flavors including chocolate, peanut butter smash, and strawberry.  We have the big bags and the single serving packets available.

It’s important to get a good source of protein within 20 minutes of your workout, so grab a shaker bottle and “shake it off, shake it off” #coachmolovestaylorswift

I also want to give a big shout out to Coach Bryan Felix who just landed a big opportunity as the new assistant strength & conditioning coach with Ethos!  Don’t worry, he’s not going anywhere and will still be coaching awesome classes everyday here at our box.  Now he’ll just get to share some of that awesome knowledge with some other athletes who will get to benefit like we all do from his excellent coaching and great attitude!  #hishairgameisalsoonpoint


Wednesday’s Training:

CrossFit:

STRENGTH, TECHNIQUE & DEVELOPMENT: German Volume Bench Press (20 MIN):
10 Sets of 10 Reps at 50% of 1RM, DO NOT CHANGE LOADS. If done correctly, you should start dropping reps by sets 6 or 7.

WOD: Pulling Endurance EMOM:

ALT. STATION EMOM – 16 MIN
Pick rep sets, and try to stay across each round and rest time remaining. Goal is to get work done under :30 and rest remainder.

Eg’s (8-12 Ring Rows / 6-8 Pull Ups / 4-6 Dips or 2-4 MU / 1-2 Rope Climb / var.)

MIN 1: :30 RING ROWS (EVERYONE – Horizontal Rows, adv. Feet on box) / :30 REST
MIN 2: :30 PULL UPS (Vertical Jump Negs, Chin Over Kips, C2B, or BF)/ :30 REST
MIN 3: :30 DIPS or MU (Box Dips, Jumping Negs, or Adv. MU’s) / :30 REST
MIN 4: :30 ROPE CLIMBS (Descending Planks) / :30 REST

Fusion (7:00am & 6:30pm):

STATION 1: KBS + CYCLE:

50 LIGHT KB SWINGS
REST 1 MINUTE
+
20 M BEAR CRAWL
40 M KB WAITER’S CARRY (20M R/ 20 M L)
100 M KB FARMER’S WALK (KB EACH HAND)
200 M RUN/JOG
REST 1 MINUTE

STATION 2: WBS + CYCLE:

50 LIGHT WALL BALL SHOTS (or AIR SQUATS)
REST 1 MINUTE
+
20 M BEAR CRAWL
40 M KB WAITER’S CARRY (20M R/ 20 M L)
100 M KB FARMER’S WALK (KB EACH HAND)
200 M RUN/JOG
REST 1 MINUTE

STATION 3: BOX STEP UPS + CYCLE:

50 BOX STEP UPS/ DOWN
REST 1 MINUTE
+
20 M BEAR CRAWL
40 M KB WAITER’S CARRY (20M R/ 20 M L)
100 M KB FARMER’S WALK (KB EACH HAND)
200 M RUN/JOG
If you don’t know by now, the same intensity that you hit your workout with each day should also be brought to your recovery!

All that hard work that you put in during the “best hour of your day” will only result in plateaued results, frustration, aches, pains, and worst of all maybe even an injury if you aren’t diligent about how you rest.

This is a multi-faceted approach that involves a proper cool down regimen, mobility work while your body is still warm, proper nutrition, 8-9 hours of good sleep, and in many cases some type of supplementation.

We can’t always get all the nutrition we need from our food alone.  Well…we CAN, but many of us don’t because life gets in the way sometimes.  That’s ok as long as you’re working toward it in the long term and making little steps.

In the short term, things like fish oil or protein shakes can really help supplement all that hard work you do in the gym each day.  Luckily we have all of these things readily available right here in the lobby here every day at CFHV!

We just got in our newest shipment of Progenex Recovery protein, and I know a lot of you were running low since our last tasting and order was almost 2 months ago!  We’re all stocked back up with your favorite flavors including chocolate, peanut butter smash, and strawberry.  We have the big bags and the single serving packets available.

It’s important to get a good source of protein within 20 minutes of your workout, so grab a shaker bottle and “shake it off, shake it off” #coachmolovestaylorswift

I also want to give a big shout out to Coach Bryan Felix who just landed a big opportunity as the new assistant strength & conditioning coach with Ethos!  Don’t worry, he’s not going anywhere and will still be coaching awesome classes everyday here at our box.  Now he’ll just get to share some of that awesome knowledge with some other athletes who will get to benefit like we all do from his excellent coaching and great attitude!  #hishairgameisalsoonpoint


Wednesday’s Training:

CrossFit:

STRENGTH, TECHNIQUE & DEVELOPMENT: German Volume Bench Press (20 MIN):
10 Sets of 10 Reps at 50% of 1RM, DO NOT CHANGE LOADS. If done correctly, you should start dropping reps by sets 6 or 7.

WOD: Pulling Endurance EMOM:

ALT. STATION EMOM – 16 MIN
Pick rep sets, and try to stay across each round and rest time remaining. Goal is to get work done under :30 and rest remainder.

Eg’s (8-12 Ring Rows / 6-8 Pull Ups / 4-6 Dips or 2-4 MU / 1-2 Rope Climb / var.)

MIN 1: :30 RING ROWS (EVERYONE – Horizontal Rows, adv. Feet on box) / :30 REST
MIN 2: :30 PULL UPS (Vertical Jump Negs, Chin Over Kips, C2B, or BF)/ :30 REST
MIN 3: :30 DIPS or MU (Box Dips, Jumping Negs, or Adv. MU’s) / :30 REST
MIN 4: :30 ROPE CLIMBS (Descending Planks) / :30 REST

Fusion (7:00am & 6:30pm):

STATION 1: KBS + CYCLE:

50 LIGHT KB SWINGS
REST 1 MINUTE
+
20 M BEAR CRAWL
40 M KB WAITER’S CARRY (20M R/ 20 M L)
100 M KB FARMER’S WALK (KB EACH HAND)
200 M RUN/JOG
REST 1 MINUTE

STATION 2: WBS + CYCLE:

50 LIGHT WALL BALL SHOTS (or AIR SQUATS)
REST 1 MINUTE
+
20 M BEAR CRAWL
40 M KB WAITER’S CARRY (20M R/ 20 M L)
100 M KB FARMER’S WALK (KB EACH HAND)
200 M RUN/JOG
REST 1 MINUTE

STATION 3: BOX STEP UPS + CYCLE:

50 BOX STEP UPS/ DOWN
REST 1 MINUTE
+
20 M BEAR CRAWL
40 M KB WAITER’S CARRY (20M R/ 20 M L)
100 M KB FARMER’S WALK (KB EACH HAND)
200 M RUN/JOG
If you don’t know by now, the same intensity that you hit your workout with each day should also be brought to your recovery!

All that hard work that you put in during the “best hour of your day” will only result in plateaued results, frustration, aches, pains, and worst of all maybe even an injury if you aren’t diligent about how you rest.

This is a multi-faceted approach that involves a proper cool down regimen, mobility work while your body is still warm, proper nutrition, 8-9 hours of good sleep, and in many cases some type of supplementation.

We can’t always get all the nutrition we need from our food alone.  Well…we CAN, but many of us don’t because life gets in the way sometimes.  That’s ok as long as you’re working toward it in the long term and making little steps.

In the short term, things like fish oil or protein shakes can really help supplement all that hard work you do in the gym each day.  Luckily we have all of these things readily available right here in the lobby here every day at CFHV!

We just got in our newest shipment of Progenex Recovery protein, and I know a lot of you were running low since our last tasting and order was almost 2 months ago!  We’re all stocked back up with your favorite flavors including chocolate, peanut butter smash, and strawberry.  We have the big bags and the single serving packets available.

It’s important to get a good source of protein within 20 minutes of your workout, so grab a shaker bottle and “shake it off, shake it off” #coachmolovestaylorswift

I also want to give a big shout out to Coach Bryan Felix who just landed a big opportunity as the new assistant strength & conditioning coach with Ethos!  Don’t worry, he’s not going anywhere and will still be coaching awesome classes everyday here at our box.  Now he’ll just get to share some of that awesome knowledge with some other athletes who will get to benefit like we all do from his excellent coaching and great attitude!  #hishairgameisalsoonpoint


 

Wednesday’s Training:
CrossFit:

STRENGTH, TECHNIQUE & DEVELOPMENT: German Volume Bench Press (20 MIN):

10 Sets of 10 Reps at 50% of 1RM, DO NOT CHANGE LOADS. If done correctly, you should start dropping reps by sets 6 or 7.

WOD: Pulling Endurance EMOM:

ALT. STATION EMOM – 16 MIN
Pick rep sets, and try to stay across each round and rest time remaining. Goal is to get work done under :30 and rest remainder.

Eg’s (8-12 Ring Rows / 6-8 Pull Ups / 4-6 Dips or 2-4 MU / 1-2 Rope Climb / var.)

MIN 1: :30 RING ROWS (EVERYONE – Horizontal Rows, adv. Feet on box) / :30 REST
MIN 2: :30 PULL UPS (Vertical Jump Negs, Chin Over Kips, C2B, or BF)/ :30 REST
MIN 3: :30 DIPS or MU (Box Dips, Jumping Negs, or Adv. MU’s) / :30 REST
MIN 4: :30 ROPE CLIMBS (Descending Planks) / :30 REST

Fusion (7:00am & 6:30pm):

STATION 1: KBS + CYCLE:

50 LIGHT KB SWINGS
REST 1 MINUTE
+
20 M BEAR CRAWL
40 M KB WAITER’S CARRY (20M R/ 20 M L)
100 M KB FARMER’S WALK (KB EACH HAND)
200 M RUN/JOG
REST 1 MINUTE

STATION 2: WBS + CYCLE:

50 LIGHT WALL BALL SHOTS (or AIR SQUATS)
REST 1 MINUTE
+
20 M BEAR CRAWL
40 M KB WAITER’S CARRY (20M R/ 20 M L)
100 M KB FARMER’S WALK (KB EACH HAND)
200 M RUN/JOG
REST 1 MINUTE

STATION 3: BOX STEP UPS + CYCLE:

50 BOX STEP UPS/ DOWN
REST 1 MINUTE
+
20 M BEAR CRAWL
40 M KB WAITER’S CARRY (20M R/ 20 M L)
100 M KB FARMER’S WALK (KB EACH HAND)
200 M RUN/JOG


Thursday’s Training:

CrossFit: (4:30pm is advanced class and requires test-in):

With a set of light plates (2.5 lb each hand) complete:

10 Forward Arm Circles
10 Backward Arm Circles
10 Double Arm Chop
10 Bent Over Row
10 Chest Pull Aparts
10 Combos: 1 Front Raise + 1 Lateral Raise + 1 Bent Over T-Raise

2 SETS:
A1: 45 SEC TRIPOD FREE STANDING HEADSTAND HOLD / :15 Rotation
A2: 45 SEC ELEVATED WRIST STRETCH in HS or PLANK / :15 Rotation

3 SETS:
B1: BB (or DB) COMPLEX 21’s:
Start with elbows at sides, arms up at 90 deg (center). One complex has 7 reps of 3 var. on the curl for a total of 21 reps. Scale appropriately.
7 x 1/2 Curls from Shoulders down to 90
7 x 1/2 Curls from Full extension up to 90
7 x FULL CURLS from full extension (bottom) up to shoulders (Full ROM)

B2: TUCK UPS (lemon squeezers) x 15 Reps; Rest 30 Sec

PLYO & HOLDS STATION ROTATION – ALL SETS :45 WORK / :15 Rotation

CYCLE THROUGH 2 x: 16 MINUTES

C1: REBOUNDING DEPTH BOX JUMPS (Low Box Sit – High Box Jump – Step Down)
C2: Accumulate AMSAP in :45 – Bottom of Dip on Rings / :15 Rotate
C3: PRISONER SQUATS (see mvt. challenge from last week)
C4: Accumulate AMSAP in :45 – Top of Rings full extension / :15 Rotate
C5: ALT. JUMP LUNGES
C6: Accumulate AMSAP in :45 – Chin over pull up bar (scap retract) / :15 Rotate
C7: SQUAT – TUCK JUMPS
C8: Accumulate AMSAP in :45 – Chest to Rings (horizontal) / :15 Rotate

Fitness (6:30pm):

Today’s focus is SUPPLEMENTARY STRENGTH WORK / BODY COMPOSITION TRAINING using DUMBBELLS and BODYWEIGHT on TEMPO. Coach to lead in unison.

3 SETS:
A1: Seated DB Shoulder Press @ 30X2; 8 Reps; 3 Sets
A2: Ring Rows @ 30X2; 8 Reps; 3 Sets

3 SETS:
B1: Seated DB Hammer Curls @ 40X1; 6-8 Reps; 3 Sets
B2: KB Goblet Squats @ 40X1; 6-8 Reps; 3 Sets

2 SETS:
C1: Standing (45 deg angle) DB Rows @ 20X1; 8 Reps; 2 Sets
C2: Bench Face Up DB Tricep Extensions @ 20X1; 8 Reps; 2 Sets
C3: Sit Ups @ 20X1; 8 Reps; 2 Sets

CASH OUT: 100 WALKING LUNGES
If you don’t know by now, the same intensity that you hit your workout with each day should also be brought to your recovery!

All that hard work that you put in during the “best hour of your day” will only result in plateaued results, frustration, aches, pains, and worst of all maybe even an injury if you aren’t diligent about how you rest.

This is a multi-faceted approach that involves a proper cool down regimen, mobility work while your body is still warm, proper nutrition, 8-9 hours of good sleep, and in many cases some type of supplementation.

We can’t always get all the nutrition we need from our food alone.  Well…we CAN, but many of us don’t because life gets in the way sometimes.  That’s ok as long as you’re working toward it in the long term and making little steps.

In the short term, things like fish oil or protein shakes can really help supplement all that hard work you do in the gym each day.  Luckily we have all of these things readily available right here in the lobby here every day at CFHV!

We just got in our newest shipment of Progenex Recovery protein, and I know a lot of you were running low since our last tasting and order was almost 2 months ago!  We’re all stocked back up with your favorite flavors including chocolate, peanut butter smash, and strawberry.  We have the big bags and the single serving packets available.

It’s important to get a good source of protein within 20 minutes of your workout, so grab a shaker bottle and “shake it off, shake it off” #coachmolovestaylorswift

I also want to give a big shout out to Coach Bryan Felix who just landed a big opportunity as the new assistant strength & conditioning coach with Ethos!  Don’t worry, he’s not going anywhere and will still be coaching awesome classes everyday here at our box.  Now he’ll just get to share some of that awesome knowledge with some other athletes who will get to benefit like we all do from his excellent coaching and great attitude!  #hishairgameisalsoonpoint


Wednesday’s Training:

CrossFit:

STRENGTH, TECHNIQUE & DEVELOPMENT: German Volume Bench Press (20 MIN):
10 Sets of 10 Reps at 50% of 1RM, DO NOT CHANGE LOADS. If done correctly, you should start dropping reps by sets 6 or 7.

WOD: Pulling Endurance EMOM:

ALT. STATION EMOM – 16 MIN
Pick rep sets, and try to stay across each round and rest time remaining. Goal is to get work done under :30 and rest remainder.

Eg’s (8-12 Ring Rows / 6-8 Pull Ups / 4-6 Dips or 2-4 MU / 1-2 Rope Climb / var.)

MIN 1: :30 RING ROWS (EVERYONE – Horizontal Rows, adv. Feet on box) / :30 REST
MIN 2: :30 PULL UPS (Vertical Jump Negs, Chin Over Kips, C2B, or BF)/ :30 REST
MIN 3: :30 DIPS or MU (Box Dips, Jumping Negs, or Adv. MU’s) / :30 REST
MIN 4: :30 ROPE CLIMBS (Descending Planks) / :30 REST

Fusion (7:00am & 6:30pm):

STATION 1: KBS + CYCLE:

50 LIGHT KB SWINGS
REST 1 MINUTE
+
20 M BEAR CRAWL
40 M KB WAITER’S CARRY (20M R/ 20 M L)
100 M KB FARMER’S WALK (KB EACH HAND)
200 M RUN/JOG
REST 1 MINUTE

STATION 2: WBS + CYCLE:

50 LIGHT WALL BALL SHOTS (or AIR SQUATS)
REST 1 MINUTE
+
20 M BEAR CRAWL
40 M KB WAITER’S CARRY (20M R/ 20 M L)
100 M KB FARMER’S WALK (KB EACH HAND)
200 M RUN/JOG
REST 1 MINUTE

STATION 3: BOX STEP UPS + CYCLE:

50 BOX STEP UPS/ DOWN
REST 1 MINUTE
+
20 M BEAR CRAWL
40 M KB WAITER’S CARRY (20M R/ 20 M L)
100 M KB FARMER’S WALK (KB EACH HAND)
200 M RUN/JOG
If you don’t know by now, the same intensity that you hit your workout with each day should also be brought to your recovery!

All that hard work that you put in during the “best hour of your day” will only result in plateaued results, frustration, aches, pains, and worst of all maybe even an injury if you aren’t diligent about how you rest.

This is a multi-faceted approach that involves a proper cool down regimen, mobility work while your body is still warm, proper nutrition, 8-9 hours of good sleep, and in many cases some type of supplementation.

We can’t always get all the nutrition we need from our food alone.  Well…we CAN, but many of us don’t because life gets in the way sometimes.  That’s ok as long as you’re working toward it in the long term and making little steps.

In the short term, things like fish oil or protein shakes can really help supplement all that hard work you do in the gym each day.  Luckily we have all of these things readily available right here in the lobby here every day at CFHV!

We just got in our newest shipment of Progenex Recovery protein, and I know a lot of you were running low since our last tasting and order was almost 2 months ago!  We’re all stocked back up with your favorite flavors including chocolate, peanut butter smash, and strawberry.  We have the big bags and the single serving packets available.

It’s important to get a good source of protein within 20 minutes of your workout, so grab a shaker bottle and “shake it off, shake it off” #coachmolovestaylorswift

I also want to give a big shout out to Coach Bryan Felix who just landed a big opportunity as the new assistant strength & conditioning coach with Ethos!  Don’t worry, he’s not going anywhere and will still be coaching awesome classes everyday here at our box.  Now he’ll just get to share some of that awesome knowledge with some other athletes who will get to benefit like we all do from his excellent coaching and great attitude!  #hishairgameisalsoonpoint


 

Wednesday’s Training:
CrossFit:

STRENGTH, TECHNIQUE & DEVELOPMENT: German Volume Bench Press (20 MIN):

10 Sets of 10 Reps at 50% of 1RM, DO NOT CHANGE LOADS. If done correctly, you should start dropping reps by sets 6 or 7.

WOD: Pulling Endurance EMOM:

ALT. STATION EMOM – 16 MIN
Pick rep sets, and try to stay across each round and rest time remaining. Goal is to get work done under :30 and rest remainder.

Eg’s (8-12 Ring Rows / 6-8 Pull Ups / 4-6 Dips or 2-4 MU / 1-2 Rope Climb / var.)

MIN 1: :30 RING ROWS (EVERYONE – Horizontal Rows, adv. Feet on box) / :30 REST
MIN 2: :30 PULL UPS (Vertical Jump Negs, Chin Over Kips, C2B, or BF)/ :30 REST
MIN 3: :30 DIPS or MU (Box Dips, Jumping Negs, or Adv. MU’s) / :30 REST
MIN 4: :30 ROPE CLIMBS (Descending Planks) / :30 REST

Fusion (7:00am & 6:30pm):

STATION 1: KBS + CYCLE:

50 LIGHT KB SWINGS
REST 1 MINUTE
+
20 M BEAR CRAWL
40 M KB WAITER’S CARRY (20M R/ 20 M L)
100 M KB FARMER’S WALK (KB EACH HAND)
200 M RUN/JOG
REST 1 MINUTE

STATION 2: WBS + CYCLE:

50 LIGHT WALL BALL SHOTS (or AIR SQUATS)
REST 1 MINUTE
+
20 M BEAR CRAWL
40 M KB WAITER’S CARRY (20M R/ 20 M L)
100 M KB FARMER’S WALK (KB EACH HAND)
200 M RUN/JOG
REST 1 MINUTE

STATION 3: BOX STEP UPS + CYCLE:

50 BOX STEP UPS/ DOWN
REST 1 MINUTE
+
20 M BEAR CRAWL
40 M KB WAITER’S CARRY (20M R/ 20 M L)
100 M KB FARMER’S WALK (KB EACH HAND)
200 M RUN/JOG


Thursday’s Training:

CrossFit: (4:30pm is advanced class and requires test-in):

With a set of light plates (2.5 lb each hand) complete:

10 Forward Arm Circles
10 Backward Arm Circles
10 Double Arm Chop
10 Bent Over Row
10 Chest Pull Aparts
10 Combos: 1 Front Raise + 1 Lateral Raise + 1 Bent Over T-Raise

2 SETS:
A1: 45 SEC TRIPOD FREE STANDING HEADSTAND HOLD / :15 Rotation
A2: 45 SEC ELEVATED WRIST STRETCH in HS or PLANK / :15 Rotation

3 SETS:
B1: BB (or DB) COMPLEX 21’s:
Start with elbows at sides, arms up at 90 deg (center). One complex has 7 reps of 3 var. on the curl for a total of 21 reps. Scale appropriately.
7 x 1/2 Curls from Shoulders down to 90
7 x 1/2 Curls from Full extension up to 90
7 x FULL CURLS from full extension (bottom) up to shoulders (Full ROM)

B2: TUCK UPS (lemon squeezers) x 15 Reps; Rest 30 Sec

PLYO & HOLDS STATION ROTATION – ALL SETS :45 WORK / :15 Rotation

CYCLE THROUGH 2 x: 16 MINUTES

C1: REBOUNDING DEPTH BOX JUMPS (Low Box Sit – High Box Jump – Step Down)
C2: Accumulate AMSAP in :45 – Bottom of Dip on Rings / :15 Rotate
C3: PRISONER SQUATS (see mvt. challenge from last week)
C4: Accumulate AMSAP in :45 – Top of Rings full extension / :15 Rotate
C5: ALT. JUMP LUNGES
C6: Accumulate AMSAP in :45 – Chin over pull up bar (scap retract) / :15 Rotate
C7: SQUAT – TUCK JUMPS
C8: Accumulate AMSAP in :45 – Chest to Rings (horizontal) / :15 Rotate

Fitness (6:30pm):

Today’s focus is SUPPLEMENTARY STRENGTH WORK / BODY COMPOSITION TRAINING using DUMBBELLS and BODYWEIGHT on TEMPO. Coach to lead in unison.

3 SETS:
A1: Seated DB Shoulder Press @ 30X2; 8 Reps; 3 Sets
A2: Ring Rows @ 30X2; 8 Reps; 3 Sets

3 SETS:
B1: Seated DB Hammer Curls @ 40X1; 6-8 Reps; 3 Sets
B2: KB Goblet Squats @ 40X1; 6-8 Reps; 3 Sets

2 SETS:
C1: Standing (45 deg angle) DB Rows @ 20X1; 8 Reps; 2 Sets
C2: Bench Face Up DB Tricep Extensions @ 20X1; 8 Reps; 2 Sets
C3: Sit Ups @ 20X1; 8 Reps; 2 Sets

CASH OUT: 100 WALKING LUNGES
If you don’t know by now, the same intensity that you hit your workout with each day should also be brought to your recovery!

All that hard work that you put in during the “best hour of your day” will only result in plateaued results, frustration, aches, pains, and worst of all maybe even an injury if you aren’t diligent about how you rest.

This is a multi-faceted approach that involves a proper cool down regimen, mobility work while your body is still warm, proper nutrition, 8-9 hours of good sleep, and in many cases some type of supplementation.

We can’t always get all the nutrition we need from our food alone.  Well…we CAN, but many of us don’t because life gets in the way sometimes.  That’s ok as long as you’re working toward it in the long term and making little steps.

In the short term, things like fish oil or protein shakes can really help supplement all that hard work you do in the gym each day.  Luckily we have all of these things readily available right here in the lobby here every day at CFHV!

We just got in our newest shipment of Progenex Recovery protein, and I know a lot of you were running low since our last tasting and order was almost 2 months ago!  We’re all stocked back up with your favorite flavors including chocolate, peanut butter smash, and strawberry.  We have the big bags and the single serving packets available.

It’s important to get a good source of protein within 20 minutes of your workout, so grab a shaker bottle and “shake it off, shake it off” #coachmolovestaylorswift

I also want to give a big shout out to Coach Bryan Felix who just landed a big opportunity as the new assistant strength & conditioning coach with Ethos!  Don’t worry, he’s not going anywhere and will still be coaching awesome classes everyday here at our box.  Now he’ll just get to share some of that awesome knowledge with some other athletes who will get to benefit like we all do from his excellent coaching and great attitude!  #hishairgameisalsoonpoint


 

Wednesday’s Training:
CrossFit:

STRENGTH, TECHNIQUE & DEVELOPMENT: German Volume Bench Press (20 MIN):

10 Sets of 10 Reps at 50% of 1RM, DO NOT CHANGE LOADS. If done correctly, you should start dropping reps by sets 6 or 7.

WOD: Pulling Endurance EMOM:

ALT. STATION EMOM – 16 MIN
Pick rep sets, and try to stay across each round and rest time remaining. Goal is to get work done under :30 and rest remainder.

Eg’s (8-12 Ring Rows / 6-8 Pull Ups / 4-6 Dips or 2-4 MU / 1-2 Rope Climb / var.)

MIN 1: :30 RING ROWS (EVERYONE – Horizontal Rows, adv. Feet on box) / :30 REST
MIN 2: :30 PULL UPS (Vertical Jump Negs, Chin Over Kips, C2B, or BF)/ :30 REST
MIN 3: :30 DIPS or MU (Box Dips, Jumping Negs, or Adv. MU’s) / :30 REST
MIN 4: :30 ROPE CLIMBS (Descending Planks) / :30 REST

Fusion (7:00am & 6:30pm):

STATION 1: KBS + CYCLE:

50 LIGHT KB SWINGS
REST 1 MINUTE
+
20 M BEAR CRAWL
40 M KB WAITER’S CARRY (20M R/ 20 M L)
100 M KB FARMER’S WALK (KB EACH HAND)
200 M RUN/JOG
REST 1 MINUTE

STATION 2: WBS + CYCLE:

50 LIGHT WALL BALL SHOTS (or AIR SQUATS)
REST 1 MINUTE
+
20 M BEAR CRAWL
40 M KB WAITER’S CARRY (20M R/ 20 M L)
100 M KB FARMER’S WALK (KB EACH HAND)
200 M RUN/JOG
REST 1 MINUTE

STATION 3: BOX STEP UPS + CYCLE:

50 BOX STEP UPS/ DOWN
REST 1 MINUTE
+
20 M BEAR CRAWL
40 M KB WAITER’S CARRY (20M R/ 20 M L)
100 M KB FARMER’S WALK (KB EACH HAND)
200 M RUN/JOG


Thursday’s Training:

CrossFit: (4:30pm is advanced class and requires test-in):

With a set of light plates (2.5 lb each hand) complete:

10 Forward Arm Circles
10 Backward Arm Circles
10 Double Arm Chop
10 Bent Over Row
10 Chest Pull Aparts
10 Combos: 1 Front Raise + 1 Lateral Raise + 1 Bent Over T-Raise

2 SETS:
A1: 45 SEC TRIPOD FREE STANDING HEADSTAND HOLD / :15 Rotation
A2: 45 SEC ELEVATED WRIST STRETCH in HS or PLANK / :15 Rotation

3 SETS:
B1: BB (or DB) COMPLEX 21’s:
Start with elbows at sides, arms up at 90 deg (center). One complex has 7 reps of 3 var. on the curl for a total of 21 reps. Scale appropriately.
7 x 1/2 Curls from Shoulders down to 90
7 x 1/2 Curls from Full extension up to 90
7 x FULL CURLS from full extension (bottom) up to shoulders (Full ROM)

B2: TUCK UPS (lemon squeezers) x 15 Reps; Rest 30 Sec

PLYO & HOLDS STATION ROTATION – ALL SETS :45 WORK / :15 Rotation

CYCLE THROUGH 2 x: 16 MINUTES

C1: REBOUNDING DEPTH BOX JUMPS (Low Box Sit – High Box Jump – Step Down)
C2: Accumulate AMSAP in :45 – Bottom of Dip on Rings / :15 Rotate
C3: PRISONER SQUATS (see mvt. challenge from last week)
C4: Accumulate AMSAP in :45 – Top of Rings full extension / :15 Rotate
C5: ALT. JUMP LUNGES
C6: Accumulate AMSAP in :45 – Chin over pull up bar (scap retract) / :15 Rotate
C7: SQUAT – TUCK JUMPS
C8: Accumulate AMSAP in :45 – Chest to Rings (horizontal) / :15 Rotate

Fitness (6:30pm):

Today’s focus is SUPPLEMENTARY STRENGTH WORK / BODY COMPOSITION TRAINING using DUMBBELLS and BODYWEIGHT on TEMPO. Coach to lead in unison.

3 SETS:
A1: Seated DB Shoulder Press @ 30X2; 8 Reps; 3 Sets
A2: Ring Rows @ 30X2; 8 Reps; 3 Sets

3 SETS:
B1: Seated DB Hammer Curls @ 40X1; 6-8 Reps; 3 Sets
B2: KB Goblet Squats @ 40X1; 6-8 Reps; 3 Sets

2 SETS:
C1: Standing (45 deg angle) DB Rows @ 20X1; 8 Reps; 2 Sets
C2: Bench Face Up DB Tricep Extensions @ 20X1; 8 Reps; 2 Sets
C3: Sit Ups @ 20X1; 8 Reps; 2 Sets

CASH OUT: 100 WALKING LUNGES
If you don’t know by now, the same intensity that you hit your workout with each day should also be brought to your recovery!

All that hard work that you put in during the “best hour of your day” will only result in plateaued results, frustration, aches, pains, and worst of all maybe even an injury if you aren’t diligent about how you rest.

This is a multi-faceted approach that involves a proper cool down regimen, mobility work while your body is still warm, proper nutrition, 8-9 hours of good sleep, and in many cases some type of supplementation.

We can’t always get all the nutrition we need from our food alone.  Well…we CAN, but many of us don’t because life gets in the way sometimes.  That’s ok as long as you’re working toward it in the long term and making little steps.

In the short term, things like fish oil or protein shakes can really help supplement all that hard work you do in the gym each day.  Luckily we have all of these things readily available right here in the lobby here every day at CFHV!

We just got in our newest shipment of Progenex Recovery protein, and I know a lot of you were running low since our last tasting and order was almost 2 months ago!  We’re all stocked back up with your favorite flavors including chocolate, peanut butter smash, and strawberry.  We have the big bags and the single serving packets available.

It’s important to get a good source of protein within 20 minutes of your workout, so grab a shaker bottle and “shake it off, shake it off” #coachmolovestaylorswift

I also want to give a big shout out to Coach Bryan Felix who just landed a big opportunity as the new assistant strength & conditioning coach with Ethos!  Don’t worry, he’s not going anywhere and will still be coaching awesome classes everyday here at our box.  Now he’ll just get to share some of that awesome knowledge with some other athletes who will get to benefit like we all do from his excellent coaching and great attitude!  #hishairgameisalsoonpoint


Wednesday’s Training:

CrossFit:

STRENGTH, TECHNIQUE & DEVELOPMENT: German Volume Bench Press (20 MIN):
10 Sets of 10 Reps at 50% of 1RM, DO NOT CHANGE LOADS. If done correctly, you should start dropping reps by sets 6 or 7.

WOD: Pulling Endurance EMOM:

ALT. STATION EMOM – 16 MIN
Pick rep sets, and try to stay across each round and rest time remaining. Goal is to get work done under :30 and rest remainder.

Eg’s (8-12 Ring Rows / 6-8 Pull Ups / 4-6 Dips or 2-4 MU / 1-2 Rope Climb / var.)

MIN 1: :30 RING ROWS (EVERYONE – Horizontal Rows, adv. Feet on box) / :30 REST
MIN 2: :30 PULL UPS (Vertical Jump Negs, Chin Over Kips, C2B, or BF)/ :30 REST
MIN 3: :30 DIPS or MU (Box Dips, Jumping Negs, or Adv. MU’s) / :30 REST
MIN 4: :30 ROPE CLIMBS (Descending Planks) / :30 REST

Fusion (7:00am & 6:30pm):

STATION 1: KBS + CYCLE:

50 LIGHT KB SWINGS
REST 1 MINUTE
+
20 M BEAR CRAWL
40 M KB WAITER’S CARRY (20M R/ 20 M L)
100 M KB FARMER’S WALK (KB EACH HAND)
200 M RUN/JOG
REST 1 MINUTE

STATION 2: WBS + CYCLE:

50 LIGHT WALL BALL SHOTS (or AIR SQUATS)
REST 1 MINUTE
+
20 M BEAR CRAWL
40 M KB WAITER’S CARRY (20M R/ 20 M L)
100 M KB FARMER’S WALK (KB EACH HAND)
200 M RUN/JOG
REST 1 MINUTE

STATION 3: BOX STEP UPS + CYCLE:

50 BOX STEP UPS/ DOWN
REST 1 MINUTE
+
20 M BEAR CRAWL
40 M KB WAITER’S CARRY (20M R/ 20 M L)
100 M KB FARMER’S WALK (KB EACH HAND)
200 M RUN/JOG
If you don’t know by now, the same intensity that you hit your workout with each day should also be brought to your recovery!

All that hard work that you put in during the “best hour of your day” will only result in plateaued results, frustration, aches, pains, and worst of all maybe even an injury if you aren’t diligent about how you rest.

This is a multi-faceted approach that involves a proper cool down regimen, mobility work while your body is still warm, proper nutrition, 8-9 hours of good sleep, and in many cases some type of supplementation.

We can’t always get all the nutrition we need from our food alone.  Well…we CAN, but many of us don’t because life gets in the way sometimes.  That’s ok as long as you’re working toward it in the long term and making little steps.

In the short term, things like fish oil or protein shakes can really help supplement all that hard work you do in the gym each day.  Luckily we have all of these things readily available right here in the lobby here every day at CFHV!

We just got in our newest shipment of Progenex Recovery protein, and I know a lot of you were running low since our last tasting and order was almost 2 months ago!  We’re all stocked back up with your favorite flavors including chocolate, peanut butter smash, and strawberry.  We have the big bags and the single serving packets available.

It’s important to get a good source of protein within 20 minutes of your workout, so grab a shaker bottle and “shake it off, shake it off” #coachmolovestaylorswift

I also want to give a big shout out to Coach Bryan Felix who just landed a big opportunity as the new assistant strength & conditioning coach with Ethos!  Don’t worry, he’s not going anywhere and will still be coaching awesome classes everyday here at our box.  Now he’ll just get to share some of that awesome knowledge with some other athletes who will get to benefit like we all do from his excellent coaching and great attitude!  #hishairgameisalsoonpoint


 

Wednesday’s Training:
CrossFit:

STRENGTH, TECHNIQUE & DEVELOPMENT: German Volume Bench Press (20 MIN):

10 Sets of 10 Reps at 50% of 1RM, DO NOT CHANGE LOADS. If done correctly, you should start dropping reps by sets 6 or 7.

WOD: Pulling Endurance EMOM:

ALT. STATION EMOM – 16 MIN
Pick rep sets, and try to stay across each round and rest time remaining. Goal is to get work done under :30 and rest remainder.

Eg’s (8-12 Ring Rows / 6-8 Pull Ups / 4-6 Dips or 2-4 MU / 1-2 Rope Climb / var.)

MIN 1: :30 RING ROWS (EVERYONE – Horizontal Rows, adv. Feet on box) / :30 REST
MIN 2: :30 PULL UPS (Vertical Jump Negs, Chin Over Kips, C2B, or BF)/ :30 REST
MIN 3: :30 DIPS or MU (Box Dips, Jumping Negs, or Adv. MU’s) / :30 REST
MIN 4: :30 ROPE CLIMBS (Descending Planks) / :30 REST

Fusion (7:00am & 6:30pm):

STATION 1: KBS + CYCLE:

50 LIGHT KB SWINGS
REST 1 MINUTE
+
20 M BEAR CRAWL
40 M KB WAITER’S CARRY (20M R/ 20 M L)
100 M KB FARMER’S WALK (KB EACH HAND)
200 M RUN/JOG
REST 1 MINUTE

STATION 2: WBS + CYCLE:

50 LIGHT WALL BALL SHOTS (or AIR SQUATS)
REST 1 MINUTE
+
20 M BEAR CRAWL
40 M KB WAITER’S CARRY (20M R/ 20 M L)
100 M KB FARMER’S WALK (KB EACH HAND)
200 M RUN/JOG
REST 1 MINUTE

STATION 3: BOX STEP UPS + CYCLE:

50 BOX STEP UPS/ DOWN
REST 1 MINUTE
+
20 M BEAR CRAWL
40 M KB WAITER’S CARRY (20M R/ 20 M L)
100 M KB FARMER’S WALK (KB EACH HAND)
200 M RUN/JOG


Thursday’s Training:

CrossFit: (4:30pm is advanced class and requires test-in):

With a set of light plates (2.5 lb each hand) complete:

10 Forward Arm Circles
10 Backward Arm Circles
10 Double Arm Chop
10 Bent Over Row
10 Chest Pull Aparts
10 Combos: 1 Front Raise + 1 Lateral Raise + 1 Bent Over T-Raise

2 SETS:
A1: 45 SEC TRIPOD FREE STANDING HEADSTAND HOLD / :15 Rotation
A2: 45 SEC ELEVATED WRIST STRETCH in HS or PLANK / :15 Rotation

3 SETS:
B1: BB (or DB) COMPLEX 21’s:
Start with elbows at sides, arms up at 90 deg (center). One complex has 7 reps of 3 var. on the curl for a total of 21 reps. Scale appropriately.
7 x 1/2 Curls from Shoulders down to 90
7 x 1/2 Curls from Full extension up to 90
7 x FULL CURLS from full extension (bottom) up to shoulders (Full ROM)

B2: TUCK UPS (lemon squeezers) x 15 Reps; Rest 30 Sec

PLYO & HOLDS STATION ROTATION – ALL SETS :45 WORK / :15 Rotation

CYCLE THROUGH 2 x: 16 MINUTES

C1: REBOUNDING DEPTH BOX JUMPS (Low Box Sit – High Box Jump – Step Down)
C2: Accumulate AMSAP in :45 – Bottom of Dip on Rings / :15 Rotate
C3: PRISONER SQUATS (see mvt. challenge from last week)
C4: Accumulate AMSAP in :45 – Top of Rings full extension / :15 Rotate
C5: ALT. JUMP LUNGES
C6: Accumulate AMSAP in :45 – Chin over pull up bar (scap retract) / :15 Rotate
C7: SQUAT – TUCK JUMPS
C8: Accumulate AMSAP in :45 – Chest to Rings (horizontal) / :15 Rotate

Fitness (6:30pm):

Today’s focus is SUPPLEMENTARY STRENGTH WORK / BODY COMPOSITION TRAINING using DUMBBELLS and BODYWEIGHT on TEMPO. Coach to lead in unison.

3 SETS:
A1: Seated DB Shoulder Press @ 30X2; 8 Reps; 3 Sets
A2: Ring Rows @ 30X2; 8 Reps; 3 Sets

3 SETS:
B1: Seated DB Hammer Curls @ 40X1; 6-8 Reps; 3 Sets
B2: KB Goblet Squats @ 40X1; 6-8 Reps; 3 Sets

2 SETS:
C1: Standing (45 deg angle) DB Rows @ 20X1; 8 Reps; 2 Sets
C2: Bench Face Up DB Tricep Extensions @ 20X1; 8 Reps; 2 Sets
C3: Sit Ups @ 20X1; 8 Reps; 2 Sets

CASH OUT: 100 WALKING LUNGES
If you don’t know by now, the same intensity that you hit your workout with each day should also be brought to your recovery!

All that hard work that you put in during the “best hour of your day” will only result in plateaued results, frustration, aches, pains, and worst of all maybe even an injury if you aren’t diligent about how you rest.

This is a multi-faceted approach that involves a proper cool down regimen, mobility work while your body is still warm, proper nutrition, 8-9 hours of good sleep, and in many cases some type of supplementation.

We can’t always get all the nutrition we need from our food alone.  Well…we CAN, but many of us don’t because life gets in the way sometimes.  That’s ok as long as you’re working toward it in the long term and making little steps.

In the short term, things like fish oil or protein shakes can really help supplement all that hard work you do in the gym each day.  Luckily we have all of these things readily available right here in the lobby here every day at CFHV!

We just got in our newest shipment of Progenex Recovery protein, and I know a lot of you were running low since our last tasting and order was almost 2 months ago!  We’re all stocked back up with your favorite flavors including chocolate, peanut butter smash, and strawberry.  We have the big bags and the single serving packets available.

It’s important to get a good source of protein within 20 minutes of your workout, so grab a shaker bottle and “shake it off, shake it off” #coachmolovestaylorswift

I also want to give a big shout out to Coach Bryan Felix who just landed a big opportunity as the new assistant strength & conditioning coach with Ethos!  Don’t worry, he’s not going anywhere and will still be coaching awesome classes everyday here at our box.  Now he’ll just get to share some of that awesome knowledge with some other athletes who will get to benefit like we all do from his excellent coaching and great attitude!  #hishairgameisalsoonpoint


 

Wednesday’s Training:
CrossFit:

STRENGTH, TECHNIQUE & DEVELOPMENT: German Volume Bench Press (20 MIN):

10 Sets of 10 Reps at 50% of 1RM, DO NOT CHANGE LOADS. If done correctly, you should start dropping reps by sets 6 or 7.

WOD: Pulling Endurance EMOM:

ALT. STATION EMOM – 16 MIN
Pick rep sets, and try to stay across each round and rest time remaining. Goal is to get work done under :30 and rest remainder.

Eg’s (8-12 Ring Rows / 6-8 Pull Ups / 4-6 Dips or 2-4 MU / 1-2 Rope Climb / var.)

MIN 1: :30 RING ROWS (EVERYONE – Horizontal Rows, adv. Feet on box) / :30 REST
MIN 2: :30 PULL UPS (Vertical Jump Negs, Chin Over Kips, C2B, or BF)/ :30 REST
MIN 3: :30 DIPS or MU (Box Dips, Jumping Negs, or Adv. MU’s) / :30 REST
MIN 4: :30 ROPE CLIMBS (Descending Planks) / :30 REST

Fusion (7:00am & 6:30pm):

STATION 1: KBS + CYCLE:

50 LIGHT KB SWINGS
REST 1 MINUTE
+
20 M BEAR CRAWL
40 M KB WAITER’S CARRY (20M R/ 20 M L)
100 M KB FARMER’S WALK (KB EACH HAND)
200 M RUN/JOG
REST 1 MINUTE

STATION 2: WBS + CYCLE:

50 LIGHT WALL BALL SHOTS (or AIR SQUATS)
REST 1 MINUTE
+
20 M BEAR CRAWL
40 M KB WAITER’S CARRY (20M R/ 20 M L)
100 M KB FARMER’S WALK (KB EACH HAND)
200 M RUN/JOG
REST 1 MINUTE

STATION 3: BOX STEP UPS + CYCLE:

50 BOX STEP UPS/ DOWN
REST 1 MINUTE
+
20 M BEAR CRAWL
40 M KB WAITER’S CARRY (20M R/ 20 M L)
100 M KB FARMER’S WALK (KB EACH HAND)
200 M RUN/JOG


Thursday’s Training:

CrossFit: (4:30pm is advanced class and requires test-in):

With a set of light plates (2.5 lb each hand) complete:

10 Forward Arm Circles
10 Backward Arm Circles
10 Double Arm Chop
10 Bent Over Row
10 Chest Pull Aparts
10 Combos: 1 Front Raise + 1 Lateral Raise + 1 Bent Over T-Raise

2 SETS:
A1: 45 SEC TRIPOD FREE STANDING HEADSTAND HOLD / :15 Rotation
A2: 45 SEC ELEVATED WRIST STRETCH in HS or PLANK / :15 Rotation

3 SETS:
B1: BB (or DB) COMPLEX 21’s:
Start with elbows at sides, arms up at 90 deg (center). One complex has 7 reps of 3 var. on the curl for a total of 21 reps. Scale appropriately.
7 x 1/2 Curls from Shoulders down to 90
7 x 1/2 Curls from Full extension up to 90
7 x FULL CURLS from full extension (bottom) up to shoulders (Full ROM)

B2: TUCK UPS (lemon squeezers) x 15 Reps; Rest 30 Sec

PLYO & HOLDS STATION ROTATION – ALL SETS :45 WORK / :15 Rotation

CYCLE THROUGH 2 x: 16 MINUTES

C1: REBOUNDING DEPTH BOX JUMPS (Low Box Sit – High Box Jump – Step Down)
C2: Accumulate AMSAP in :45 – Bottom of Dip on Rings / :15 Rotate
C3: PRISONER SQUATS (see mvt. challenge from last week)
C4: Accumulate AMSAP in :45 – Top of Rings full extension / :15 Rotate
C5: ALT. JUMP LUNGES
C6: Accumulate AMSAP in :45 – Chin over pull up bar (scap retract) / :15 Rotate
C7: SQUAT – TUCK JUMPS
C8: Accumulate AMSAP in :45 – Chest to Rings (horizontal) / :15 Rotate

Fitness (6:30pm):

Today’s focus is SUPPLEMENTARY STRENGTH WORK / BODY COMPOSITION TRAINING using DUMBBELLS and BODYWEIGHT on TEMPO. Coach to lead in unison.

3 SETS:
A1: Seated DB Shoulder Press @ 30X2; 8 Reps; 3 Sets
A2: Ring Rows @ 30X2; 8 Reps; 3 Sets

3 SETS:
B1: Seated DB Hammer Curls @ 40X1; 6-8 Reps; 3 Sets
B2: KB Goblet Squats @ 40X1; 6-8 Reps; 3 Sets

2 SETS:
C1: Standing (45 deg angle) DB Rows @ 20X1; 8 Reps; 2 Sets
C2: Bench Face Up DB Tricep Extensions @ 20X1; 8 Reps; 2 Sets
C3: Sit Ups @ 20X1; 8 Reps; 2 Sets

CASH OUT: 100 WALKING LUNGES
Why is that kid yelling in to a bullhorn?  Probably because we have SO MANY announcements for you all today!  (and one of them involves kids)

First off, hopefully today you received an email to announce our CFHV Member Portal!  This is the beginning of automating all of our systems here to make your experience smoother than ever!  That means we’re making good on all those promises of a system for class check-in, daycare reservation, and merchandise purchasing!

It’ll all be available within the next 2 weeks, and you’ll be able to access it from your computer, mobile device, and at the kiosks coming to the gym!  Right now though all you need to do is set up your password and add a photo of yourself, so check that email!

Next up, you’ve probably seen the posters around the gym for our upcoming and very well publicized Olympic Drills for Skills Class.  We’re very pleased to announce that due to popular demand, we will be offering daycare each Saturday for the Oly class!  You asked and we delivered!  Class starts Saturday, September 5, 11am-12:30pm!

Finally, if you don’t have plans by now (or even if you do) for Labor Day, we’re having a special throw down for the whole gym!  We will only have one class that day at 10am hosted by yours truly, where we will all perform the traditional “Hotshots 19” Hero WOD in honor of the 19 firefighters who gave their lives in Arizona.

Don’t forget this Saturday at 11am is week 3 of our Dynamic Duo Team Training!

Other than that, regular schedule at the gym this weekend.  See you all Monday!


Friday’s Training:

CrossFit:

WOD OPTION 1 : COE:

10 ROUNDS FOR TIME:

10 THRUSTERS (95/65)
10 RING PUSH UPS

OR

WOD OPTION 2: BIZARRO JERRY (FOR TIME):

1K ROW
1 MILE RUN
1K ROW

Fusion (7:00am & 6:30pm):

CARDIO KETTLEBELLS! Try to keep moving at sustainable pace – light loads! COMPLETE THIS PROGRAM 2 X THROUGH FOR A 44 MIN PROGRAM

STATION A: CARDIO KB – LIGHT WEIGHT

:30 2-ARM RUSSIAN SWING / :30 REST
:30 R-ARM RUSSIAN SWING / :30 REST
:30 L-ARM RUSSIAN SWING / :30 REST
:30 KB AROUND THE BODY / :30 REST
:30 2-ARM RUSSIAN SWING / :30 REST
:30 R-ARM RUSSIAN SWING / :30 REST
:30 L-ARM RUSSIAN SWING / :30 REST
:30 KB AROUND THE BODY / :30 REST

+ 90 SEC MAX EFFORT FRONT PLANK HOLD
+ 90 SEC REST / ROTATION

STATION B: CARDIO KB – LIGHT WEIGHT

:30 R-ARM KB CLEAN AND PRESS / :30 REST
:30 L-ARM KB CLEAN AND PRESS / :30 REST
:30 KB GOBLET SQUATS / :30 REST
:30 HALF MOONS / :30 REST
:30 R-ARM KB CLEAN AND PRESS / :30 REST
:30 L-ARM KB CLEAN AND PRESS / :30 REST
:30 KB GOBLET SQUATS / :30 REST
:30 HALF MOONS / :30 REST

+ 90 SEC MAX EFFORT FRONT PLANK HOLD
+ 90 SEC REST / ROTATION

Dynamic Duo 5K Training:

4W25K: Wk 1 / Day 3
Walk 10 Minutes
+
Run 2 Min / Walk 1 Min x 5 Sets
+
Walk 5 Minutes
+
Stretch 5 Minutes