CFSG Newsletter Feb 16-29

Warm Up Feb 15-29

60 Second Child Pose
10 GI Janes
10 OHS with PVC
230 Metre Sprint
60 Second Cobra

Travelling??

For Time

Run 1km

100 AirSquats

50 Push-ups

50 Sit ups..

then breakfast!

CFSG Newsletter Feb 1-15

Warm-Up for the next two weeks

60 Second Handstand Hold

10 Slapping Push Ups

20 Walking Lunges

10 Snatch Balance (PVC or Bar)

60 Second Downward Dog

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Music

Adele- Rolling in the Deep

Ramones on the Simpsons
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On the Road?

If you are lucky enough to have a rower in the hotel gym

5 rounds for time
10 Thrusters
400 metres row

No Rower?
Run 200m
10 Push ups
10 Squats

5 rounds for time
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CFSG NewsLetter Jan 15-31

Warm-Up Jan 15-31 

60 Second L-Hold

230 Meter Farmer Walk (1.5/1 pood)

15 MBC

50 Double Unders (see video)

60 Second Superman

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Music

Evil Nine - Restless

Washed Out - New Theory

The Shins - Phantom Limb

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Traveling and Can't get to the box?

50 Push Ups

Run 1 Mile, lunging 20 steps on the minute

50 Sit Ups

For Time

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Happy New Year!