CF Total

Today from the main site

CF Total

Back squat 1 rep, Shoulder press 1 rep, Deadlift 1 rep

Take Part Day

These are some of the pictures from the Festivsl today. It was fantastic fun with loads of people getting involved!! This summer we will certainly be starting to offer fun fitness classes for kids, so watch this space.

Thursday morning

Today we did a bit of a mix up from the main page.
Run 200m
5 Thrusters
10 Sumo deadlift high pull
AMRAP 20 minutes

hot hot hot!!

As Im sure we're all aware, the weather has really warmed up recently. Some of my athletes, that are training outdoor, are really feeling the heat. Please make sure that everyone comes well equiped with plenty of water and light clothing, shorts preferably (John and Toby)!

Good work yesterday guys
10 Power cleans
30 Sit ups
x5 for time

Helen

Good work today everyone, well done.

Don't forget the Take Part Festival is starting on Saturday so do try and come down. The main event is at Preston Park and starts at 12. There will be lots to see and do for all the family.

AMRAPs work!!

5 Deadlifts
10 Ring push ups
15 Box jumps
As many rounds as possible in 15 mins

Tuesday

Yesterdays WOD

800m run
10 Squat cleans
x3 for time

Fran

Monday
Chris wanted to do Fran so we did Fran!!

21-15-9
Thrusters
Pull ups
For time

Saturday was

Working in partners, one person working at a time, complete the exercise before moving on to the next.
100 Sit ups
100 Wall balls
100 Jabs
100 Box jumps
100 Push ups
100 Push press
100 Ring rows
100 Burpees

For time

New Stuff

Oh and we have some new kit, which is alway great!!!!

Getting ready for the day

The 7am class is alway good because you can rely on the fact that if people want to train that early, they really want to train!!!

This morning we did
Run 200m
5 Ring dips
5 Deadlifts
5 Push press
amrap 20 minutes

The Stairs

So here they are, the stairs!!
Yesterdays WOD
Run up the stairs 5 times for 3 rounds

1 Minutes rest between rounds

This one was introduced to me by Alex at ZT, Thanks alot!
Feel the burn!

Todays WOD
5x5 Back squats

Simons WOD

I have to name this WOD after Simon as he met the clown mid workout!!
It has to be said it was a beast.

Working in pairs
10 Tyre flips
10 Burpees
10 Box jumps
10 Pull ups
10 rounds for time

Well done all of you.

Even Superman feels pain

I just wanted to say well done to John. He has been so dedicated since joining us. He consistantly trains very hard and is starting to reap the rewards. Keep going Superman!

Todays wod from the main site is

Lynne

Five rounds for max reps of:
Body weight Bench press
Pull ups

Kate beat the boys!!

Todays wod was inspired by a video by CF Simi Valley, posted on the main site recently, with that fantastic squat clean thruster exercise.

So we did

800m Run
20-15-10
Squat clean thruster
Swings
Knees to elbows
800m Run
For time
We've had all sorts of times for this wod today, but so far Kates has been the best, go girl!!!!!

Sun and Sweat

Today we tried something a bit different.
4 exercises
Push ups
KB Cleans
Skips
Jabs
1 Minutes at each exercise with 1 minute of running between each exercise
2 Minutes rest then repeat.
Count total reps.

It seemed to be very effective, although I know it was tough in the heat today, so excellent work guys.

Todays WOD

10 Front Squats
10 Overhead squats
10 Ring dips
5 rounds for time