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So far CFZ - CFL Administrator has created 1450 blog entries.

Freitag, 1. März 2019

45min @ STEADY Pace of: 16cal Row 20 Alternating Glute Bridge DB Floor Press (one arm at the time, 10 each side) 2x 20m Mixed Rack Carry 20 Goblet Curtsy Lunge 20 Pallof Press (10 per side) 40sec of Marching Wall Sit

1. März 2019|

Donnerstag, 28. Februar 2019

A1: 5-5-5-5-5 Front Squats A2: 10-10-10-10-10 KB See Saw Row @2121 Alternate A1+A2. Rest approx. 60sec. Between exercises. B: AMRAP in 10min of: 2 Burpees 6 Toes to Bar 6 Wallballs 4 Burpees 6 Toes to Bar 6 Wallballs 6 Burpees 6 Toes to Bar 6 Wallballs 8 Burpees 6 Toes to Bar 6 Wallballs

28. Februar 2019|

Mittwoch, 27. Februar 2019

A: Clean and (Split) Jerk 5-5-3-3-3-1-1-1 reps Start every 2min. B: A short: „The Chief“ 3 Sets (3 min on/ 1 min off) 3 Power cleans 6 Push ups 9 Air Squats Power Cleans: Moderate Weight

27. Februar 2019|

Dienstag, 26. Februar 2019

A: 5-5-5-5-5 Romanian Deadlift After each set do quickly 5 Tall Box Jumps Start every 2:30min. B: In Teams of 2, AMRAP in 15min of: 20 Plank to Push-ups 20 Box Jump Overs 20 American KB Swings 20 Pull-ups

26. Februar 2019|

Montag, 25. Februar 2019

A: 10min to practise your Handstand Push-up / -walk / -hold B: 3 rounds for time of: 15 Bench Presses @moderate - heavy 20 single-arm rows, left arm 20 single-arm rows, right arm 800m Run OLYMPIC LIFTING WOD: A: Hand power snatch + power snatch Go every 90 sec for 10 sets 1+2 B1: B1.Snatch

25. Februar 2019|

Samstag, 23. Februar 2019

Workout 19.1 Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row Men throw 20-lb. ball to 10-ft. target

23. Februar 2019|

Freitag, 22. Februar 2019

A1: 3 x 6 1 1/2 BackSquats A2: 3 x 10-15 GHD Sit-ups Alternate A1+A2. Rest approx. 60sec. Between exercises. B: 4 Rounds each for time 10 Pull-ups 20 Double Unders 40 Sit-ups 50 Squats Rest precisely three minutes between each round.

22. Februar 2019|

Donnerstag, 21. Februar 2019

A: 4 x 5 Bear Complex Rest 60 Sec. Between the sets B: Workout 15.4 Complete as many reps as possible in 8 minutes of: 3 handstand push-ups 3 cleans 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18 handstand push-ups 6 cleans

21. Februar 2019|

Mittwoch, 20. Februar 2019

Coach Stefan’ B-Day WOD In Teams of 2, AMRAP in 39min of: Buy-in: Row 3900m Then immediately: 39 KB Russian Swings, 24/16kg 39 Burpees 39 Hang Power Cleans, 40/30kg 39 V-Ups 39 DB Snatch, 15/10kg 39 Push-ups

20. Februar 2019|

Ski & Snowboarding Event

Gerne würden wir mit allen Mitgliedern am Sonntag 10. März 2019 einen Ski- und Snowboardtag verbringen. Wir werden zwei Tage vor dem Event bekannt geben ob der Event statt findet. Natürlich wollen wir nur in die Berge wenn die Sonne scheint und der Schnee es zulässt. Bei schlechter Witterung wird der Event auf den 17. März

10. März 2019 (Verschiebedatum: 17. März 2019)