• Class Schedule

    CLASS SCHEDULE

    MONDAY
    WEDNESDAY
    6am, 8:30am QuickFit, 9:30am, 12pm, 3:15pm Open Gym, 4:30pm, 5:45pm

    TUESDAY
    THURSDAY
    5:30am, 9:30am Zoom, 12pm Open Gym, 4:30pm

    FRIDAY 6am, 8:30am QuickFit, 9:30am, 12pm, 3:15pm Open Gym, 5pm

    SATURDAY 8:30am Zoom, 9:30am

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Workouts

Monday 12/29/14

By admin | In Workouts | on December 28, 2014

Normal Schedule Today:

5A,6A,9:30A, 12, 4:30, 5:30,6:30

Full CFWH Holiday Schedule

Strength:

Front Squat x 5 Reps
DB Snatch* x 3 HEAVY Reps/Arm
Glute Hip Bridges x 5 Reps
*Be explosive with the DB snatch and go heavy!

Conditioning:

Every 90 seconds for 8 Rounds (4 of each):

-Run 200m

-Row 250m/200m

*For example, at 0:00 on the clock run 200m. At 1:30 on the clock, row 250m (200m for ladies). At 3:00 on the clock, run 200m and so on until you’ve completed four rounds of each.

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