WEEK OF 12/10/2018

  • Shake. Roll. Move. Kids fitness game is available for purchase at CFG.  This is an awesome kids fitness game that the whole family can play.  The Weidner’s play it at home.  You know, because we are into fitness and all 🙂  These also make a great gift for teachers or friends with little ones. !!Great stocking stuffers!!
  • The Adopt-A-Family Tree is up and running in the lobby.  Let’s give the two families we adopted a Christmas they will never forget. If you/re able please grab an ornament and return gift unwrapped by the 17th.

Monday

Strength
Tabata Mash -Up
Squats and Shuttle Runs

Conditioning
5 Rounds
50 Single Unders
15 KB Swings
15 Band Lat Pulldowns

Tuesday

Strength
3 Sets (barbell or dumbbell)
9 Deadlifts
7 Hang Power Cleans
5 Front Squats
20 Freezer 5k Mt Climbers

Conditioning
21-15-9 reps of
Row Cals
Push Ups
Heavy Push Balls

Wednesday

Strength
EMOTM for 5 mins
Bike 8-10 cals, then, hold a plank for time remaining

Conditioning
AMRAP in 15 mins
3 ManMakers (no lunges)
12 Hanging Knee Raises
3 Deck Squat + 2 Rev Lunges
12 Ab Mat Situps

Thursday

Strength
10 mins of work
5 Goblet Squats (increasing weight as you go)
10 Hang Power Snatch (barbell or single arm dumbbell)

Conditioning
4 x 1 min stations
Band Sprints w Partner (alternating 20 yds)
Burpees
Hollow Rock Pops
Rest