Cf logo 300

March 20 Tuesday

March 19 Monday

tempo is 2011

March 17 Saturday

In teams of four. Teams must rotate stations as a team, with only one team member working at each station. You cannot begin working on your next task until all team members have completed their station tasks and are ready to move one. Thus, you must work as a team, communicate effectively and motivate your teammates to keep moving throughout the 24 minutes. The teammate at the rest station must hold two dumbbells fully extended overhead. If the dumbbels are dropped from overhead, all partners must run a 300 Meter Lap together.

March 16 Friday

March 15 Thursday

tempo is 30X0

tempo is 2111

March 14 Wednesday

2.2.2 - rest 10 seconds between doubles

Each set should take less than 5 minutes. Please adjust the reps to ensure that your sets never exceed 5 minutes.

March 13 Tuesday

tempo is 21X1

March 12 Monday

tempo is 30X1

Row/CN - 1

Row/CN - 2

Row/CN - 3

Row/CN - 4

March 10 Saturday

Partner A starts with 50 double-unders, Partner B then performs 40 wall ball shots, Partner A then performs 30 kettlebell swings, Partner B does 20 burpees, Partner A does 10 pull-ups, then Partner B does 50 double-unders…and so on.

March 8 Thursday

tempo is 30X1

tempo is 2020

You must perform 5 burpees any time the weight settles on the ground.

March 7 Wednesday

15 HR PU for ladies

5 ring dips for ladies

March 6 Tuesday