Daily Workouts

Fri, 11/16/18
Workout of the day

Partner Workout

7:00 AMRAP

2-4-6-8-10...

Strict Pull-ups

Strict HSPU2:00 REST

11:00 AMRAP

10 DB Burpee Step-overs

50 Double-unders

Thu, 11/15/18
Workout of the day

4 rounds for time

30 Sit-ups (feet anchored)

20/16 Calorie Row

4 rounds not for time

8/8 DB Bulgarian split squats

:30 Hollow rock/hold

8/8 Single leg deadlifts

12 Hip extensions

Wed, 11/14/18
Workout of the day

Back Squat

5 x 5

Push Press

5 x 3

Weighted Pull-up

5 x 3

This is week 4 of our fall strength program! Take a look at your notes from last week for your working weights today. If you missed the last Wednesday or two, no worries! There's no better time to start. Come on in today and let's get to work!

Tue, 11/13/18
Workout of the day

5 rounds for time

400m Run

15 DB Thrusters (50/35)

Mon, 11/12/18
"Armistice"

11:00 AMRAP

11 Power Cleans (135/95 lb)

11 Burpees Over the Bar

19 Deadlifts (135/95 lb)

18 Pull-Ups

11/11/1918The Armistice of 11 November 1918 was the armistice that ended fighting on land, sea and air in World War I between the Allies and their opponent, Germany.

Fri, 11/09/18
Partner Workout

"Bert"

For time

50 burpees

400m run

100 push-ups

400m run

150 walking lunges

400m run

200 squats

400m run

150 walking lunges

400m run

100 push-ups

400m run

50 burpees-Run together and split reps between partners any way you choose.

Thu, 11/08/18
Workout of the day

20:00 EMOM (5 rounds)

:50 Bike

:40 Double-unders

:30 Russian KB swing

:20 L-sit

*EMOM stands for every minute on the minute

Wed, 11/07/18
Workout of the day

Back Squat

5 x 5

Push Press

5 x 3

Weighted Pull-up

5 x 3 This is week 3 of our fall strength program! Take a look at your notes from last week for your working weights today. If you missed the last Wednesday or two, no worries! There's no better time to start. Come on in today and let's get to work!

Tue, 11/06/18
Workout of the day

21-15-9 reps for time

Deadlifts (225/155)

Box Jumps (24"/20")

Rest until 10:00 on the clock. Then begin the following couplet:

5 rounds for time

15 Wall balls (20/14)

15/12 Calorie row

Mon, 11/05/18
Workout of the day

7:00 AMRAP

7 Shoulder to Overhead (155/105)

7 Burpees

7 Pull-ups (chest-to-bar)

Fri, 11/02/18
Partner Workout

24:00 Partner AMRAP

Max Calorie Row

-Rotate every 3:00

-Complete 2 rounds of "Cindy" during "rest" from the rower

-One rounds of "Cindy" = 5 pull-ups, 10 push-ups, 15 squats

Thu, 11/01/18
"Annie"

50-40-30-20-10

Double-unders

Sit-ups

Wed, 10/31/18
Workout of the day

Back Squat

5 x 5 (75% of 5RM)

Push Press

5 x 3 (75% of 3RM)

Weighted Pull-up

5 x 3 (65% of 3RM)

You can either download the 2019 CFV Fall Strength Program, enter your maxes, print it of and bring it in, or just show up and we'll print your spreadsheet for you in the gym!

Tue, 10/30/18
Workout of the day

For Time

1000m Row

3 Rope climbs

50 Burpees

3 Rope climbs

50 DB Box step-overs (50/35)

3 Rope Climbs

50 Burpees

3 Rope Climbs

1000m Run

Mon, 10/29/18
Workout of the day

Power Clean + Push Jerk

Build to heavy double

"Grace"

For Time

30 Clean & Jerks (135/95)

Fri, 10/26/18
Partner Workout

2 rounds for time

50 Wall balls (20/14)

50 Pull-ups (C2B)

50 KB swings (53/35)

50 KB lunges (53/35)

50 Toes to bar

50 DB Snatches (50/35)

50 Lateral burpees (over partner)

Thu, 10/25/18
"Christine"

3 rounds for time

500m Row

12 Deadlifts (bodyweight)

21 Box Jumps (24"/20")

Wed, 10/24/18
Workout of the day

Back Squat

Build to 5 rep max

Push Press

Build to 3 rep max

Weighted Pull-up

Build to 3 rep max

Tue, 10/23/18
Workout of the day

20:00 EMOM

A. :30 Airdyne

B. :30 Rope climbs

C. :30 Double-unders

D. :30 Dumbbell step-overs

Mon, 10/22/18
Workout of the day

7:00-

800m Run

AMRAP "DT" in remaining time

6:00-

800m Run

AMRAP "DT" in remaining time

5:00-

800m Run

AMRAP "DT" in remaining time

-One round of "DT" consists of 12 deadlifts, 9 hang power cleans, and 6 push jerks. Men use up to 155 lbs, women up to 105 lbs.

-Perform on an 18-minute running clock

Fri, 10/19/18
Partner Workout

For Time

50 Calorie Row or Ski + D-ball hold

40 Power cleans (135/95)

30 Ring Dips or Ring Push-ups

40 Calorie Row or Ski + D-ball hold

30 Power cleans (145/100)

20 Ring Dips or Ring Push-ups

30 Calorie Row or Ski + D-ball hold

20 Power cleans (155/105)

10 Ring Dips or Ring Push-ups

Thu, 10/18/18
Workout of the day

5 Rounds Not for time

10/10 Single leg deadlifts

100 ft. Backward sled pull

For Time

30 GHD Sit-ups

90 ft. DB Lunge

30 Calorie Airdyne

Wed, 10/17/18
"Kelly"

5 rounds for time

400m run

30 Box jumps (24"/20")

30 Wall balls (20/14 lb.)

Tue, 10/16/18
Workout of the day

10:00 EMOM

3 Power Snatches

10:00 EMOM

1 Strict pull-up + 2 Push-ups

2 Strict pull-up + 4 Push-ups

3 Strict pull-up + 6 Push-ups...

Continue to increase the reps by one pull-up and two push-ups every minute as long as you are able. If you are unable to complete the prescribed number of reps in any given minute, continue to maintain the highest rep total you are able for the remainder of the 10 minutes.

Your first session is free. Let's do this.