Starting Monday March 30th, you can take a VIRTUAL class with your favorite coaches and fellow CFGers at days and times listed below. These classes will meet via Zoom and will follow the CFG program. Classes will last 45min.
Classes will be held at:
8am: Coaches: Jim,Sig,Adam
12pm: Coaches: Jim,Sig,Adam
6:30pm: Workout with Coach Janice.
Zoom link: https://us04web.zoom.us/j/7583986175
Warm-up
3 Rounds
40 High Kness total
10 Body weight Alt Single Leg RDL
10 Scap push-ups
Then..,
For Time
100 Alt DB Snatch 50/35
50 Air Squats. Rx+ Cals Row/Bike/Ski
100 Burpees over the DB
Time:???
JUST BODYWEIGHT
100 sit-ups
50 Air Squats
100 Burpees
Rest 5min
Core:
Complete 3 Rounds
:10 Hollow Body Hold
10 V-Ups
:20 Side Plank right
:20 Side Plank left
:30 Rest between rounds
On your Own:
Run 1 Mile with vest
or
Walk 20min with vest or backpack
If you have a Barbell:
Clean and Jerk
20min. EMOM:
2 Reps EMOM x 10min. Power Clean
1 Rep EMOM x 10min. Squat Clean
* Start at 50% and Build