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So far CFZ - CFL Administrator has created 1310 blog entries.

Samstag, 29. September 2018

"Bowen" 3 rounds for time of: Run 800 meters 7 Deadlifts @ heavy load 10 Burpee Pull-ups 14 Single Arm Kettlebell Thrusters (7 each arm) @ heavy load 20 Box jumps

29. September 2018|

Gymnastic Class

We are so happy to announce a „Gymnastic Class“ 🏆   Every wednesday at 6 p.m. with a former Swiss Champ Martin Jöri.   This class is for every level. From beginner to advanced. We will work on different Pull-up techniques like Kipping- or Butterfly Pull-ups on Handstand/Handstandwalk and of course on Bar- and Ring

28. September 2018|

Freitag, 28. September 2018

A: Every 90sec for 15min do: 1) 5 Front Squats 2) 5 Barbell Glute Bridges B: 10 rounds for time of: 10 Back Squats @ easy-moderate load (starting from ground) 100-m Shuttle Sprint (10x 10m) Rest 30 seconds.

28. September 2018|

Donnerstag, 27. September 2018

A: 12min to find your 1RM Snatch B: EMOM for 16min do: 1) 3 Power Snatches + 6 T2B 2) 3 Squat Snatches + 6 Wall Balls Same load for both Snatches. OLYMPIC WEIGHTLIFTING WOD A: Every 2min for 12min do: 2 Clean Pulls 2 Segmented Power Cleans (rest 2sec at kneecap) 2 Power Cleans

27. September 2018|

Mittwoch, 26. September 2018

A1: 6-6-6-6 Back Rack Box Step downs @3011 A2: 4 sets of 5-10 reps of Single Leg Hip Extensions (each leg) Alternate A1+A2. Rest approx. 60sec. Between exercises. B: AMRAP in 6min of: 5 Burpee Box Jump Overs, 75/60cm 25 Double Unders Rest 2min AMRAP in 6min of: 10 DB Hang Power Cleans 10 Renegade

26. September 2018|

Dienstag, 25. September 2018

A1: 8-8-8-8 Bent-over DB Rows @21X1 A2: 8-8-8-8 Kneeling DB Push Press Alternate A1+A2. Rest approx. 60sec. Between exercises. B: 21-15-9 reps for time of: Pull-ups Power Cleans @moderate load (no dropping!) C: For time: 100 Empty Bar Shoulder Presses

25. September 2018|

Montag, 24. September 2018

A: 4-4-4-4 Sumo Deadlift (elevated: start should be below kneecap) Start every 2:30min. B: As a Team of 2 complete: AMRAP in 20min of: 10 Box Jumps, 75/60cm (challenging height) 20 Pistols, alternating 20m (partner assisted) handstand walk OLYMPIC WEIGHTLIFTING WOD A: Every 2min for 12min do: 2 Clean Pulls 2 Segmented Power Cleans (rest

24. September 2018|

Samstag, 22. September 2018

A: Hacklift 5 - 5 - 5 - 5 Rest approx. 60sec. Between sets B: 7 min AMRAP: 2-4-6-8… Deadlifts Jumping Lunges 3 min Rest 7 min AMRAP: 2-4-6-8… Power clean Burpees

22. September 2018|

Freitag, 21. September 2018

A: Every 2 minutes, for 24 min: 1: 20 Dumbbell bench press 2: 60s Plank (Weighted) 3: 20 Dips (Ring, Bar, Box) 4: 10 Barbell Row B: 9 min AMRAP: 10 Pushups 5 Barbell Roll-outs 10 DB Reverse Flys

21. September 2018|

Donnerstag, 20. September 2018

A: 3 x 15 reps with 1 - 2.5 Kg Breaststroke in Superman Position B: EMOM for 8 min: 5 Pull ups + 10 Push ups + 15 Squats 5 min Rest EMOM for 8 min: 9 Deadlifts + 6 Hang power cleans + 3 Push jerks 5 min Rest EMOM for 8 min: 10

20. September 2018|