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So far CFZ - CFL Administrator has created 1018 blog entries.

Dienstag, 12. Dezember 2017

A: 4 Sets: 3 Snatch balance + 3 Overhead squat 60s Rest B: 8 Rounds: 7 Power Snatch 35/25 Kg 10 Air squats 13 GHD-Sit ups

12. Dezember 2017|

Montag, 11. Dezember 2017

A: 4 Sets: 5 Backsquats 60s Rest B: 8 Sets (2 min on/ 1 min off): 1) 8 Kettlebell swings, 32/24 kg 4 Pull ups (strict) 2) 4 Burpee box jump overs, 60/50cm 4 Bar dips (strict) 3) 6 Dumbbell snatches (alternating) 12 Double unders 4) 6 Toes to bar 10 Wall ball shots, 9/7

11. Dezember 2017|

Samstag, 9. Dezember 2017

A: Within 15min build up to a heavy tripple of: Hang Power Clean B: EMOM for 10min do: 5 Power Clean + Push Jerks Move quickly but with great form! C: 5min AMRAP Ladder: 1 Box Jump 1 Squat Clean @ 50/35kg 2 Box Jumps 2 Squat Cleans @ 50/35kg …

9. Dezember 2017|

Freitag, 8. Dezember 2017

AMRAP in 30min of in teams of 2: 50 Box jumps 50 Kettlebell swings, 24/16 kg 50 Overhead lunges, 20/15 kg 50 Sit-ups 50 Push ups (hand release) 50 Deadlifts, 70/50 kg 50 Wall ball shots, 9/7 kg

8. Dezember 2017|

Donnerstag, 7. Dezember 2017

A: Front Rack Barbell Box Step-ups 8-8-8-8-8 (per leg) Start every 3min. B: "Jeremy" 21-15-9 reps for time of: Overhead Squats, 42.5/30kg Burpees If needed: scale to Overhead to Back Squats OLYMPIC WEIGHTLIFTING WOD A: Behind the neck Split-Jerk 3-3-3-3-3 Start every 2:30min B: Squat Clean 3-3-3-3-3 Hold every receiving position for 2sec. Before lowering

7. Dezember 2017|

Mittwoch, 6. Dezember 2017

"Linda" 10-9-8-7-6-5-4-3-2-1 reps of the triplet (for time): Deadlift: 1 1/2 body weight Bench press: body weight Clean: 3/4 body weight OLYMPIC WEIGHTLIFTING WOD A: Behind the neck Split-Jerk 3-3-3-3-3 Start every 2:30min B: Squat Clean 3-3-3-3-3 Hold every receiving position for 2sec. Before lowering to the Front Squat portion. Start every 2:30min C: Weighted

6. Dezember 2017|

Dienstag, 5. Dezember 2017

A: Sumo Deadlift 6-6-6-6-6 Start every 2:30min. B: For time of: Run 200m 15 Handstand Push-ups 30 Kettlebell Swings, 2 pood Run 400m 10 Handstand Push-ups 25 Kettlebell Swings, 2 pood Run 800m 5 Handstand Push-ups 20 Kettlebell Swings, 2 pood

5. Dezember 2017|

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|