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So far CFZ - CFL Administrator has created 1361 blog entries.

Nutrition Workshop 🥦

Nutrition Workshop 🥦 Too much food over xmas? 🍪 No more abs? 🤷🏼‍♂️ Come join us on 3 February 2019 (1-4pm) and learn how to build your dream body the smart way just in time for the summer season! Please sign up on Mind Body Online! 🍌 Saint Banana Fit

10. Dezember 2018|

Montag, 10. Dezember 2018

A1: 4 x 5/5 Heavy DB Box Step ups A2: 5-5-5-5 Front Squats (Not heavy/focus on explosive way up) Alternate A1+A2. Rest approx. 60sec. Between exercises. B: 6 Sets of AMRAP: 2min ON/1 min OFF: 1) 10 Burpees 4/4 One Arm DB Clean & Jerk 2) 5/5 One Arm Dumbbell thrusters 10 Mountain climbers 3)

9. Dezember 2018|

Samstag, 8. Dezember 2018

A1: 4-4-4-4 Clean Grip Deadlift @30X1 A2: 4 Sets of 3/3 Lateral Single Leg Box Jumps Alternate A1+A2. Rest approx. 60sec. Between exercises. B: "Air Force" For Time of: 20 Thrusters 20 Sumo Deadlift High-Pulls 20 Push Jerks 20 Overhead Squats 20 Front Squats + EMOM: 4 Burpees Do 4 burpees every minute, including at

8. Dezember 2018|

Freitag, 7. Dezember 2018

A1: 5-5-5-5 Dips @20X1 A2: 8-8-8-8 Dual Dumbbell Bicep Curl + Press @20X1 Alternate A1+A2. Rest approx. 60sec. Between exercises. B: In Teams of 2, EMOM for 16min of: Athlete 1: Row (cals) Athlete 2: Medball Burpee Clean Wallball (reps) Both working at the same time. Change stations every minute. Score is total reps of

7. Dezember 2018|

Donnerstag, 6. Dezember 2018

A1: 3-3-3-3 Snatch Balance A2: 3-3-3-3 Front Squat @2221 Alternate A1+A2. Rest approx. 60sec. Between exercises. B: 100 Single Unders 90 Alternating Supermen (e.g. left arm, right leg) 80 Sit-ups 70 (m) Shuttle Sprint (7x 10m) 60 (m) Bear Crawl (but low!) 50 Hanging Knee Raises (above 90 degrees, kipping allowed) 40 DB Snatches (alternating)

6. Dezember 2018|

New Year’s Brunch 2019

Let‘s brunch together 🍳 Im Neuen Jahr wollen wir euch alle frisch und munter wiedersehen 😍 Aus diesem Anlass laden wir euch am 13. Januar 2019 um 11:00 Uhr ein. Für einmal ohne Schweiss und Chalk, sondern mit Gipfeli und Nutella. Wir freuen uns sehr, wenn ihr alle zahlreich erscheint. Bis dann wünschen wir euch besinnliche

13. Januar 2018 @ Zug

Neujahrs Brunch 2019

Let‘s brunch together 🍳 Im Neuen Jahr wollen wir euch alle frisch und munter wiedersehen 😍 Aus diesem Anlass laden wir euch am 13. Januar 2019 um 11:00 Uhr ein. Für einmal ohne Schweiss und Chalk, sondern mit Gipfeli und Nutella. Wir freuen uns sehr, wenn ihr alle zahlreich erscheint. Bis dann wünschen wir euch besinnliche

5. Dezember 2018|

Mittwoch, 5. Dezember 2018

A1: 5-5-5-5 Segmented Power Cleans (reset after every rep) A2: 4 sets of GHD Supine Hold 30-45sec. Alternate A1+A2. Rest approx. 60sec. Between exercises. B: AMRAP in 3min of: 1 Strict Pull-up 2 Push-ups 3 Jumping Squats Rest 2min AMRAP in 3min of: 3 KB Swings 3/3 KB Cleans 3 KB Goblet Squats Rest 2min

5. Dezember 2018|

Dienstag, 4. Dezember 2018

A: Stack 10 Back Squat (Teams of 2 share a bar, quick transitions) B: "Annie" 50-40-30-20-10 reps for time of: Double Unders Sit-ups C: 3 sets of max effort wallfacing Handstand hold Rest 90sec. after each set. Push only as hard so that you can still step down in a controlled fasion.

4. Dezember 2018|

Montag, 3. Dezember 2018

In Teams of 2, AMRAP in 45min of: 1 Rope Climb (each) 100m run (run together) 10 KB Swings 10 Alternating Box Jumps 10 T2B 10 alternating Burpees 10 Wallballs Each round add 100m to the run (100, 200, 300…) and 10 reps to each movement (10, 20, 30…). These reps are shared. Rope Climbs

3. Dezember 2018|