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So far CFZ - CFL Administrator has created 1538 blog entries.

Samstag, 30. Mai 2020

Station 1 Bike Increase the 1000m split times by 5sec. E.g.: 1st minute: 2:00/1000m 2nd minute: 1:55/1000m ... Station 2 3 Rounds for time: 10 Power Snatches 10 OH Squats Station 3 For 7 Min. for quality do: 10/10 One arm KB Thruster 30 Sec. Rest Station 4 7 Min. AMRAP 400 m Run 10 [...]

30. Mai 2020|

Donnerstag, 28. Mai 2020

Station 1 Run 1400m 1 x 800 1 x 400 1 x 200 (arround the House) Station 2 EMOM for 7 Min. do: 5 Sumo Deadlifts followed by 10 Plate G2OH Station 3 Tabata: Double KB Sit-ups Double KB Swings Rest of the time: Hollow Hold Flutterkicks Station 4 For 7 Min. do: 10 Banded [...]

28. Mai 2020|

Dienstag, 26. Mai 2020

Station 1 3 Rounds 1 Min. Bike 1 Min. Air Squats Station 2 EMOM for 7 Min. do: 2 Heavy Cleans (no TNG) Station 3 5/5 DB Split Snatch 5/5 Jumping Lunges 5/5 DB Side Plank Rotation 5/5 DB Push and Pulls Station 4 3 Min. AMRAP Burpee Box Jumps 1 Min. Rest 3 Min. [...]

26. Mai 2020|

Samstag, 23. Mai 2020

Station 1 5 Min. Bike @ Damper 1 2 Min. AMRAP Air-Squats Station 2 Tabatas: Power Cleans @ light Russian Twists (Heavy Plate) Remaining time: V-ups Station 3 10 DB Rows left 5 Seated strict Press right 10 DB Rows right 5 Seated strict Press left 30 Sec. Rest Station 4 1 Burpee, 10 Jumping [...]

23. Mai 2020|

Donnerstag, 21. Mai 2020

Station 1 7 Min. on the Bike Every 30 Sec. Stand up for 30 Sec. Station 2 Work 7 Min. on your OH Squat Station 3 200 moderate KB Swings Every 20 Reps do 10 V-ups Station 4 1200m Rennen Station 5 For 7 Min. 3 Strict Press 3 Push Press 3 Strict Pull ups [...]

21. Mai 2020|

Murph Memorial Day

The official Murph Memorial day is on the 25th of  May 2020. Due to regulations by the government we cannot do it within a regular classes. It's possible to do it within the 4 Open Gym slots in Room 2 on Monday. But we will also offer some extra Open Gym hours this Saturday for [...]

20. Mai 2020|

Murph Memorial Day

The official Murph Memorial day is on the 25th of  May 2020. Due to regulations by the government we cannot do it within a regular classes. It's possible to do it within the 4 Open Gym slots in Room 2 on Monday. But we will also offer some extra Open Gym hours this Saturday for [...]

20. Mai 2020|

Dienstag, 19. Mai 2020

Station 1 7 Min. on the Ski Erg Start at Damper 3, go up every Minute Station 2 For 7 Minutes 6 Sumo Stance Deadlifts (stay at 1 weight) 6 Squat Jumps 30 Sec. Rest Station 3 7 Min. AMRAP 5 DB OH-Lunge left 5 DB suitcase DL right 5 DB OH-Lunge Right 5 DB [...]

19. Mai 2020|

Samstag, 21. März 2020

AKTIVIERUNG / WARM-UP 2-3 times: 5 Complexes each side: Lunge, Elbow to Heel then reach up 5 Complexes each side: Deep Squat with Reach up 5 each side: Back Strech 5 Reps: Downward Facing Dog Strech 5 Skorpions each side https://www.youtube.com/watch?v=IZp86LBbAN8 WOD - A AMRAP in 20 Min. 30 Sec. Plank-Hold 10 Push-ups 30 Sec. [...]

21. März 2020|

Freitag, 20. März 2020

AKTIVIERUNG / WARM-UP 2-3 times: 5 Complexes each side: Lunge, Elbow to Heel then reach up 5 Complexes each side: Deep Squat with Reach up 5 each side: Back Strech 5 Reps: Downward Facing Dog Strech 5 Skorpions each side https://www.youtube.com/watch?v=IZp86LBbAN8 WOD - A 5 sets of 3min AMRAP / 1min REST 20 Jumping Jacks [...]

20. März 2020|