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So far CFZ - CFL Administrator has created 1021 blog entries.

ÖFFNUNGSZEITEN WEIHNACHTEN/NEUJAHR

Liebe Member Wir wünschen euch und euren Liebsten von ganzem Herzen nur das Beste. In der Weihnachtszeit werden wir an folgenden Daten offen/geschlossen haben. Geniesst diese Zeit in vollen Zügen und startet glücklich und zufrieden ins neue Jahr. Samstag, 23. Dezember 2017 Sonntag, 24. Dezember 2017 Montag, 25. Dezember 2017 Dienstag, 26. Dezember 2017 Mittwoch,

4. Dezember 2017|

Montag, 4. Dezember 2017

A: Weighted Chin-ups 3-3-3-3-3 alternating with: Weighted Push-ups 3-3-3-3-3 1min rest between exercises. B: 1) For time: 80 Squats Rest 2min. 2) For time: 60 Abmat Sit-ups Rest 2min. 3) For time: 40 Pull-ups Rest 2min. 4) For time: 20 Burpee Box Jump Over Go "all out" on each exercise! OLYMPIC WEIGHTLIFTING WOD A: Behind

4. Dezember 2017|

Samstag, 2. Dezember 2017

Coffland Hang from a pull-up bar for 6 minutes Each time you drop from the bar, perform: 400-m run 30 push-ups Scale down: Touch the floor with your toes, or do heavy farmer carry!

2. Dezember 2017|

Freitag, 1. Dezember 2017

A: Find your 1RM Power Clean withing 15 Min. incl. Warm up B: „The Chief“ 5 Sets (3 min on/ 1 min off) 3 Power cleans, 60/40 kg 6 Push ups 9 Air squats

1. Dezember 2017|

Donnerstag, 30. November 2017

A: 3 Rounds (not for time): 8 Bench press 6/6 Single leg romanian deadlift (kettlebell) B: 12 min AMRAP: 10 Wall ball shots, 9/7 kg 10 Burpees 10 V-Ups OLYMPIC WEIGHTLIFTING WOD  A: Work 5 Min. on your Squat Snatch (Work on technique, not heavy load) B: 10 x Every 2 Min. 2x Squat Snatch

30. November 2017|

Mittwoch, 29. November 2017

A: Evey 2 min for 12 min: 5 Back squats, 80% B: 4 min AMRAP: 2-4-6…Unbroken Toes to bar 1 min Rest 4 min AMRAP: 1-2-3…Unbroken Handstand push ups 1 min Rest 4 min AMRAP: 5-10-15…Unbroken Wall ball shots, 9/7 kg OLYMPIC WEIGHTLIFTING WOD  A: Work 5 Min. on your Squat Snatch (Work on technique,

29. November 2017|

Dienstag, 28. November 2017

A: 6-6-6-6 Overhead squat B: 10 min AMRAP: 3 Wall walks 6 Box step ups, 50cm / 2×16/12 kg 9 Medball sit ups C: Tabata: Barbell Roll-out

28. November 2017|

Montag, 27. November 2017

A: Shoulder Press 10-8-6-4-2 Between the sets do. 10 V-Ups B: 10 Rounds 3 Ring Dips 4 Frontsquats 60/40 Kg 5/5 Jumping Lunges Time Cap: 15 Min.

27. November 2017|

Samstag, 25. November 2017

A: Front Rack Walking Lunges 10-10-10-10 (5 each leg) B: For time: Buy-in: 40 V-ups then 3 rounds of: 50 Double unders 25 2fer1 Wall Balls Buy-out: Run 400m

25. November 2017|

Freitag, 24. November 2017

A: EMOM for 10min do: 1) 30sec. Hollow Rock 2) 30sec. Banded Hip Bridges B: "Viola" Complete as many rounds as possible in 20 minutes of: Run 400 meters 11 Power Snatches @ 42,5/30kg 17 pull-ups 13 Power Cleans @ 42,5/30kg

24. November 2017|