Warm up: 10 min
100 m run/walk
4/4 turkish get ups
20 step ups
20 calf jumps
Tabata:
Squats
Row
WOD
10-2 even
Row (cal)
Turkish get up
Stairs
1-30-12
Warm up: 3 rounds
150 m row
15 sit ups
10 squats
5 push ups
Skill: 10 min
Push up practice
3 push ups
1 Parellet walk over line
3 push ups
Rest :30
WOD
21-15-9
KB high pull
KB squat
*max dip hold (ring or straight bar)
150 m row
15 sit ups
10 squats
5 push ups
Skill: 10 min
Push up practice
3 push ups
1 Parellet walk over line
3 push ups
Rest :30
WOD
21-15-9
KB high pull
KB squat
*max dip hold (ring or straight bar)
New Classes and what we need from you!
I will be adding the 815am class M-F a Saturday 5pm class and I am ohhhhhh so close to adding a 530am class but I need help. I cannot do this without you (without going bankrupt).
I need you to make it your job to get new people in here, get them in to try class, sign up and get all of their friends as well. Blow up your email, facebook, social groups and anything else that will get people in here.
The program will only work and get better if you hit the streets and get people in here. This place isn't like Urban Active, people don't just walk in and sign up and advertising sucks. Word of mouth is absolute GOLD so tell everyone, drag them in here, make "workout" dates and absolutely blow up facebook and twitter. Tag us, check in and let everyone know how amazing the program is.
Doing this will get us new members which leads to more class times, cooler equipment and hopefully very soon a brand new facility with a ton more space, more bathrooms, showers, etc etc.
The cool part is you are the foundation of this program and you will be the ones that build it up to something amazing, it isn't very often that you can be a part of something as amazing as this program.
Get to work right now!
Check the blog and facebook for updates and the new schedule CFNA Lite
I need you to make it your job to get new people in here, get them in to try class, sign up and get all of their friends as well. Blow up your email, facebook, social groups and anything else that will get people in here.
The program will only work and get better if you hit the streets and get people in here. This place isn't like Urban Active, people don't just walk in and sign up and advertising sucks. Word of mouth is absolute GOLD so tell everyone, drag them in here, make "workout" dates and absolutely blow up facebook and twitter. Tag us, check in and let everyone know how amazing the program is.
Doing this will get us new members which leads to more class times, cooler equipment and hopefully very soon a brand new facility with a ton more space, more bathrooms, showers, etc etc.
The cool part is you are the foundation of this program and you will be the ones that build it up to something amazing, it isn't very often that you can be a part of something as amazing as this program.
Get to work right now!
Check the blog and facebook for updates and the new schedule CFNA Lite
1-27-12
Body weight day!!
Warm up: 2 rounds
25 calf jumps
20 step ups
15 cal row
10 burpees
Circuit: :30 on :15 off
A bunch of stuff!!
Circuit: 1:00 on :30 rest
The same bunch of stuff
Russian twist
Step ups
Sit ups
Burpees
Push ups
Mtn climbers
Side 2 side jumps
Squat
Warm up: 2 rounds
25 calf jumps
20 step ups
15 cal row
10 burpees
Circuit: :30 on :15 off
A bunch of stuff!!
Circuit: 1:00 on :30 rest
The same bunch of stuff
Russian twist
Step ups
Sit ups
Burpees
Push ups
Mtn climbers
Side 2 side jumps
Squat
1-26-12
Warm up:
2 stair runs
4 kb high pulls
6 kb swings
8 kb deadlift
10 push ups
12 squats
Skill:
Seated rope climbs
6 x 1
Max dip hold
WOD 8 round ( partner )
10 jumping rope pull ups
10 ghd hip ext
10 burpees
10 dips
Partner holds plank while other partner does exercise.
2 stair runs
4 kb high pulls
6 kb swings
8 kb deadlift
10 push ups
12 squats
Skill:
Seated rope climbs
6 x 1
Max dip hold
WOD 8 round ( partner )
10 jumping rope pull ups
10 ghd hip ext
10 burpees
10 dips
Partner holds plank while other partner does exercise.
1-24-12
Warm up: 12 min
5 push ups
10 squats
15 sit ups
250 m row
Skill: 10 min
Skill of choice
WOD
10 push ups
10 sit ups
10 hip ext
10 seated rope climbs
10 squats
10 box jumps
10 box dips
10 cal row
Finisher: max plank hold
5 push ups
10 squats
15 sit ups
250 m row
Skill: 10 min
Skill of choice
WOD
10 push ups
10 sit ups
10 hip ext
10 seated rope climbs
10 squats
10 box jumps
10 box dips
10 cal row
Finisher: max plank hold
1-23-12
Warm up: 10 min
Push up
Sit up
Squat
Stair walk/run
*increase 1 rep each round
Skill:
Sumo kb deadlift
5 x 10
Ring row
5 x 10
WOD
21-15-9
Kb swing
Ring row
Back and hammy mobility
Push up
Sit up
Squat
Stair walk/run
*increase 1 rep each round
Skill:
Sumo kb deadlift
5 x 10
Ring row
5 x 10
WOD
21-15-9
Kb swing
Ring row
Back and hammy mobility
1-20-12
Warm up: 15 min
2 stair runs
5 burpees
10 sit ups
10 push ups
5 box dips
1:00 mobility
Skill:
Practice ring dip hold
5 rounds
Max ring dip hold
Wall sit :45
WOD (:45/:45) x2 with 2 min rest
Mtn climbers
Sit ups
Step ups
Burpees
Box dips
Kb swing
2 stair runs
5 burpees
10 sit ups
10 push ups
5 box dips
1:00 mobility
Skill:
Practice ring dip hold
5 rounds
Max ring dip hold
Wall sit :45
WOD (:45/:45) x2 with 2 min rest
Mtn climbers
Sit ups
Step ups
Burpees
Box dips
Kb swing
1-19-12
Warm up: 4 rounds
250 m row
2 min mobility
WOD : 8 min
Burpee
Sit up
Ring row
*increase by 1 rep each round
WOD: 8 min
1 seated rope climb
1 stair run
5 thrusters
250 m row
2 min mobility
WOD : 8 min
Burpee
Sit up
Ring row
*increase by 1 rep each round
WOD: 8 min
1 seated rope climb
1 stair run
5 thrusters
1-18-12
Warm up: 10 min
1 stair run
DB shuffle
DB high knees
DB butt kicks
Tabata: 6 rounds
Row
Stair run
WOD (partner) 20 min
2 stair runs
200 m row
20 box step ups
10 burpees
*partner waits for other to finish round then starts. Only one teammate moving at a time.
1 stair run
DB shuffle
DB high knees
DB butt kicks
Tabata: 6 rounds
Row
Stair run
WOD (partner) 20 min
2 stair runs
200 m row
20 box step ups
10 burpees
*partner waits for other to finish round then starts. Only one teammate moving at a time.
1-17-12
Lite fit has been killing it!! All the people who are joining the lite fit class are beginning to see how hard you guys work!
Warm up: 10 min
20 squats
20 sit ups
20 lunges
20 push us
Skill: 10 min
Work on something your not good at
WOD ( 2 rounds with :15 transition time)
:30 wall sit
:30 plank
:30 side plank
:30 side plank
8 min amrap:
1 stair run
100 m row
10 ring rows
10 push ups
Warm up: 10 min
20 squats
20 sit ups
20 lunges
20 push us
Skill: 10 min
Work on something your not good at
WOD ( 2 rounds with :15 transition time)
:30 wall sit
:30 plank
:30 side plank
:30 side plank
8 min amrap:
1 stair run
100 m row
10 ring rows
10 push ups
1-16-12
Warm up: 10 min of:
1 stair walk/run
2 seated rope climbs
3 burpees
4 cal row
5 push ups
Tabata: 6 rounds
-squats
-sit ups
WOD
15-12-9
Ring row
Floor press (with feet off floor)
1 stair walk/run
2 seated rope climbs
3 burpees
4 cal row
5 push ups
Tabata: 6 rounds
-squats
-sit ups
WOD
15-12-9
Ring row
Floor press (with feet off floor)
1-13-12
Friday the 13th!!!!
Warm up: 10 min of:
13 squats
13 cal row
13 sit up
13 lunges
13 superman
13 toe touches
Skill: 12 min
1:00 Rope climb or seated rope climb
1:00 Shoulder mobility
WOD
13 rounds
5 sit ups
1 burpee
5 ghd hip ext
1 seated rope climb
5 push ups
Finisher: 1:00 wall sit
Mobility for rest of time
Warm up: 10 min of:
13 squats
13 cal row
13 sit up
13 lunges
13 superman
13 toe touches
Skill: 12 min
1:00 Rope climb or seated rope climb
1:00 Shoulder mobility
WOD
13 rounds
5 sit ups
1 burpee
5 ghd hip ext
1 seated rope climb
5 push ups
Finisher: 1:00 wall sit
Mobility for rest of time
1-12-12
Warm up:
10-1
Push up
Sit up
Squat
Skill: 10 min
Practice rope climbs
WOD: 10 min amrap
1 seated rope climb
Lunge d&b holding plate
Shuffle d&b holding plate
Row 200 m
20 sit ups
Finisher: 1:00 plank
1:00 wall sit
10-1
Push up
Sit up
Squat
Skill: 10 min
Practice rope climbs
WOD: 10 min amrap
1 seated rope climb
Lunge d&b holding plate
Shuffle d&b holding plate
Row 200 m
20 sit ups
Finisher: 1:00 plank
1:00 wall sit
1-11-12
Bring your high socks or long pants for rope climbs!!
Warm up : 3 rounds
250 m row
1:00 sit ups
1:00 lunges
1:00 stairs
1:00 plank
1:00 mobility
Skill: 10 min
Rope climb practice
* do mobility in between
WOD
200 m intervals x 8 with :90 rest
WOD 2
3 rounds
10 sit ups
10 superman
10 squats
Warm up : 3 rounds
250 m row
1:00 sit ups
1:00 lunges
1:00 stairs
1:00 plank
1:00 mobility
Skill: 10 min
Rope climb practice
* do mobility in between
WOD
200 m intervals x 8 with :90 rest
WOD 2
3 rounds
10 sit ups
10 superman
10 squats
1-10-12
Warm up: 12 min of:
250 m row
10 squats
10 sit ups
5 push ups
3 burpees
Skill:
Wall ball
5 x 10
SL db press
5 x 5
(alternating)
8 min amrap:
10 mtn climbers
20 flutter kicks
10 sit ups
:30 plank hold
Finisher: 100 m row as fast as possible
(note time)
250 m row
10 squats
10 sit ups
5 push ups
3 burpees
Skill:
Wall ball
5 x 10
SL db press
5 x 5
(alternating)
8 min amrap:
10 mtn climbers
20 flutter kicks
10 sit ups
:30 plank hold
Finisher: 100 m row as fast as possible
(note time)
Talk to the trainers
The only class time I can open up on the weekend would be 5pm on Saturday's. If you can come to that then let the trainers know. If nobody let's the trainers know then I wont open the class up. Stay tuned on if we're adding the class and when it starts.
1-6-12
Warm up: 12 min
Push up
Sit up
Stair run
Burpee
KB swing
*start at 1 and go until time is up
Circuit 1 (1:00/1:00) x 2
Mtn climber
Push up
Squat
Ring row
Circuit 2 (:45/:45) x 2
Row
Knee tuck from bar
Step up
SL press 22-45
Push up
Sit up
Stair run
Burpee
KB swing
*start at 1 and go until time is up
Circuit 1 (1:00/1:00) x 2
Mtn climber
Push up
Squat
Ring row
Circuit 2 (:45/:45) x 2
Row
Knee tuck from bar
Step up
SL press 22-45
12/4/12
Endurance Wednesday!
Warm up
High knees D&B
10 push ups
Butt kicks D&B
10 sit ups
Shuffle D&B
10 squats
Karaoke D&B
10 lunges
2k row!!!!
Mobility for rest of time
Warm up
High knees D&B
10 push ups
Butt kicks D&B
10 sit ups
Shuffle D&B
10 squats
Karaoke D&B
10 lunges
2k row!!!!
Mobility for rest of time
1/2/12
So what is your goal for the next month, 6 months, 1 year?
Make them something achievable. Write them down and put it somewhere you see everyday.
Warm up: 2 rounds
High knees D&B
10 push ups
Butt kicks D&B
10 sit ups
Shuffle D&B
10 squats
Karaoke D&B
10 lunges
WOD
3 rounds
15 bumper plate OH presses
15 squats holding plate
WOD
10 minutes of:
2 stair walks
200 m row
20 sit ups
Make them something achievable. Write them down and put it somewhere you see everyday.
Warm up: 2 rounds
High knees D&B
10 push ups
Butt kicks D&B
10 sit ups
Shuffle D&B
10 squats
Karaoke D&B
10 lunges
WOD
3 rounds
15 bumper plate OH presses
15 squats holding plate
WOD
10 minutes of:
2 stair walks
200 m row
20 sit ups
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