Blog Week of 3-23-2020

Quote of the Week 3-23-2020

“Fear has a large shadow, but he himself is small.”

NEWS

Last week we were forced to adapt…this week we will overcome and thrive!  Now is our time to prove how we prioritize health and fitness, and as always, we will do so in a really fun way.  

Here is what’s happening-

As we speak I am on my way to drop off dumbbells to our members houses who have requested them.  Once again, I am FULLY dedicated to the health and well-being of this Community. If you need equipment, just ask and I will hand deliver it right to your home.  This week I have programmed all single dumbbell work which will really spice up the programming. In fact, you can treat this week just like any other- these are the kind of workouts I would program even if all this craziness wasn’t going on.

Our online leader-board will become active Monday as well!  Log your results through the Zen Planner app to be automatically entered.  At the end of the week the top three Male and Female athletes will win t-shirts!  Let’s keep that friendly competition and Community aspect alive and well this week. All this will culminate in a 10 mile ruck next Saturday- stay tuned to our social media for more on this.

As far as Coaching goes I will be stepping up my game as well.  I will still provide you guys with the warm ups, suggested mobility, strength, and metcons just like last week.  This week we will be adding full on movement demo videos, scaling options, and strategies. All the emails that go out this week are meant to create an open dialogue between Athlete and Coach.  If you have any questions or would like customization please do not hesitate to ask.  

Along with the online Coaching, Programming, and Community development we have been busy leveraging the business relationships we have built over the years to provide you guys even more value. We have some really fun stuff planned in the next few week but this week is just for the ladies…

Mel has been OBSESSED with Fitspi shorts and athletic gear for years. I am very proud to announce that she was able to get you guys a discount code for anything on their site! Use MELRAE25. She loves their shorts! They run like Nike Pro spandex. DM her on IG if you have any questions! @melraewoods FITSPI

In this uncertain time your CF631 family is here for you.  We will overcome this together. We will be stronger for it.

LET’S STAY HEALTHY AND CRUSH THIS WEEK!

Monday

Strength

DB Goblet Squats

20-20-20 

Pause at the bottom for a 2 count

Metcon

“Fran-tastic “

3 Times Through

21-15-9

Goblet DB Squat Thrusters

Chair Rows

Rest 2 Minutes

Tuesday

Strength

DB Row

20-20-20

Pause at the top for a 2 count

Metcon

200m Run

20 1 Arm Alt DB Snatch

400m Run

16 1 Arm Alt DB Snatch

600m Run

14 1 Arm Alt DB Snatch

800m Run

12 1 Arm Alt DB Snatch

Wednesday 

Strength

1 Arm DB Overhead Press

20-20-20

Pause at the top for a 2 count

Metcon

Ascending Ladder

1 Burpee

1 HSPU

2 1 Arm DB Push Jerk (One Each Arm)

2

2

4

3

3

6…

14 Minute Cap

Thursday

Strength 

Single Leg DB Deadlift

20-20-20

Pause at the bottom for a 2 count

Metcon

50 DB Squat Cleans

50 DB Sit-ups

50 1 Arm DB Power Clean Reverse Lunges

50 Lying Reverse Crunches

50 Pistols 

50 1 Arm Devils Press

Friday

Strength 

Single Arm DB Floor Press

20-20-20

At the top Pause for a 2 count

Metcon

AMRAP 20

5 DB Goblet Press

10 Push-ups

15 Sit-ups

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