Main CFOC Workout of the Day

Sunday, March 1

Rest Day

Congratulations to Rene, Sharon, Kristin, Anne, Jason, Hal, Duane, Shelley, Shelly, Jill, Colby, Sheila, and Alison for their successful completion of the 12 Weeks of Ultimate Fitness Program.  Join us at 5:30pm (after the 4pm class) for a celebration!

Saturday, 2/28/09

5 Rounds of:

400m Run

21 Deadlifts 95#

12 Kettlebell Swings

Friday, 2/27/09

"Jason"

For Time:

100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups

Substitute muscle-up progressions for muscle-ups. 

Thursday, 2/26/09

3 x 2000m Rows for time

(If the weather is warm enough, do 3 x 1 mile runs for time)

All with 4 min rest period between efforts.

Wednesday, 2/25/09

Front Squat

3-3-3-3-3

Tuesday, 2/24/09

3 Rounds of:

50 Pushups

40 Situps

30 Waiters Walking Lunges w/DB or KB (switch hands 1/2 way)

20 Burpees

10 Pullups

Monday, 2/23/09

For time:
Row 500 meters
115 pound Push press, 21 reps
Row 500 meters
115 pound Push press, 18 reps
Row 500 meters
115 pound Push press, 15 reps
Row 500 meters
115 pound Push press, 12 reps

Sunday, 2/22/09

Rest Day

(4 pm class is ON)

Saturday, 2/21/09

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

Friday, 2/20/09

Squat clean 1-1-1-1-1-1-1 reps

Post loads to comments.