Week In Preview, August 18th, 2019


“We don’t develop courage by being happy every day. We develop it by surviving difficult times, and challenging adversity”

–Barbara De Angelis

 

Supplement Spotlight

Transparent Labs Turmeric

Turn To Turmeric

Your body’s ability to recover from training is one of the most important factors to consider when trying to reach your fitness goals. As crossfitters, we often experience the repercussions of our training through inflammation and the dreaded post workout delayed-onset muscle soreness (DOMS). Our body instinctively translates workout stress into inflammation. The active ingredient in Turmeric called Curcumin has extremely potent anti-inflammatory properties which can aid our recovery from tough workouts. Some research suggests that all natural Turmeric might be as effective in reducing inflammation as ibuprofen! Turmeric’s health benefits include reducing the effects of rheumatoid arthritis, joint pain, and even depression! It’s no secret why it has been used as a staple supplement in India and China for thousands of years. Transparent Labs has created an excellent combination of Turmeric and Bioprene that allows nutrients to be absorbed to their full potential. Say bye to those cranky knees with Turmeric!

RawSeries Turmeric 95% Curcuminoids

Upcoming Events

CrossFit Level 1 Course @ West

We’re hosting a Level 1 Certificate Course on September 14-15 at West! We’re excited about this opportunity to host some of the best coaches around, as well as aspiring coaches from all over the country. If you’ve ever been interested in earning your Level 1 certificate, there’s no better time than now. You can get more details on the course here!

Image result for crossfit level 1 pictures
*Due to the nature of the course, all classes at West will be cancelled on Saturday, September 14.

Wodapalooza Online Qualifier

If you have been itching to test your skills prior to the Crossfit Open a great opportunity has come! The creators of Wodapalooza are releasing workouts for the next 3 weeks. If you have never attempted any of these great workouts it’s an overall great opportunity to see where you are at in your fitness journey. For details on due dates and submissions please click here!

Rhema Rumble

The 2019 Rhema Rumble is almost underway. Our fellow Knoxville crossfit gym is holding a competitive crossfit competition on Saturday, August 24th.  Teams of two in RX and Scaled divisions will battle it out for spots on the podium. For more information and how you can register click here!

Weekly WODs

Monday – Tour De CFK

We are ramping it up on the assault bike as we head into the week! Turn your frown upside down! We will begin the day with a heavy set of 3 on the push jerk for our strength portion. Our conditioning piece will tax the shoulders with push jerks, and assault bike sprints for calories.

 

Tuesday – Double “Barfight” and Open Prep

If you like rowing fast today is your day! The second training day of the week is going to test our skills with some unfamiliar movements that we are likely to see in the open. We have single dumbbell overhead lunges, single dumbbell burpees, and double-unders.  However, we begin the workout with a 1000m buy in on the rower! Be fast and furious!

 

Wednesday – Recover from Squats with More Squats

We retested last week for the new cycle, and have made it to the first week of 5×5 squats. We will be dropping the weights down this week in order to focus on technique, and establishing great positions! We will finish the day off with a squat filled WOD that incorporates sprint intervals, hang cleans, and front squats.

 

Thursday – WODability

We are getting a nice recovery workout near the middle of the week because we need it! We will spend some time getting our heart rates elevated, and going through full-range of motion on non-complex movements. We will be recovering through perfect squats, slam-balls, and lunges.

 

Friday – TBD Wodapalooza Online Qualifier

Prepare yourself for the unknown each Friday for the next 3 weeks! We won’t know what to expect until Wednesday when the workout is released!

 

Saturday – Level 2  “Straight 100”

We end the week with a benchmark workout that includes 100 reps of wall balls, 100 calories on the rower, and 100 box jumps. The key to this workout is big sets on the wall balls while maintaining a lower heart rate.

 

Saturday – Community WOD “Farmer Fran”

Bring your friends to our free weekly 9am class. We have a partner workout in which each partner will spend time blasting through calories while the other partner does pec pumping push-ups. We will also be testing our grip strength with a heavy 400m partner farmer’s carry!

 

 

Week In Preview, August 11th, 2019


“Winning means your willing to go longer, work harder, and give more than anyone else”

-Vince Lombardi

Supplement Spotlight

Don’t Race Towards Rickets!

Some people believe that by consuming large amounts of calcium in their diet  that it allows them to have strong bones, but this is only a half truth. Calcium absorption is solely dependent on the amount of vitamin D contained in the cells throughout the body.  Without sufficient levels of Vitamin D, Calcium cannot be absorbed through the intestines. Sufficient Vitamin D levels are critical to maintenance of bone, and overall critical to the crossfit athlete. Crossfit athletes often put their bones under extraordinary stress from heavy weight training. These situations cause bone to degenerate and regenerate. We need Vitamin D to facilitate this regeneration of bone, and to help increase bone density.

Puori D3

Upcoming Events:

Strength and Powerlifting Seminar at CFK North

Want to meet one of the best in the biz? 60 dollars might be your ticket to the 1,000 pound club! Jeremy Augusta, the creator of the Swing Block Method will assisting CFK athletes with technique perfection on the big three( bench press, squat, and deadlift) lifts. The training will last all-day at our North location on Saturday, September 7th. Need more info? Check out the event on Facebook, and sign-up!

Weightlifting-vs-powerlifting

Weekly WODs:

Monday – Squat Day 5RM Retest

Hopefully by Monday you have shaken off the lingering effects of “California Love”! We will be performing a retest for the new squat cycle, and will follow it up with descending rep ladder of hip flexion and extension movements. Be prepared to go unbroken on  higher rep burpees and kettlebell swings!

Tuesday – Demystify the Muscle Up

The philosophy at CFK is to “get better, not done”. On day 2 we take our time in a skill work session that will open our eyes to the finer points of the ring muscle up. We will follow it up with a conditioning workout that includes ring muscle ups, calories on the rower, and wall balls.

Wednesday – Old School

We have an old school warm-up planned for your third training day of the week! It’s weightlifting Wednesday so we will be cycling the barbell and  practicing our positional awareness during deadlifts, hang cleans, push jerks, and split jerks. Yes, you read correctly! We are doing split jerks!

Thursday – Dottir for a Day

Have you ever wondered how to build a cardiovascular engine like every athlete with the last name “Dottir”? EMOM training can provide you the stimulus necessary to get you to that next level. However, its up to you to put the pedal to the metal! We have rowing, kickback box-jumps,  farmer’s carries, situps and if the GHD is open you can give it a go!

Friday – Pick Six

We have another weightlifting day towards the end of our week! We will begin with a strength and technique session that is every 2 minutes on the minute of hang squat snatches and overhead squats. We have those movements again in the conditioning portion, and will add some double unders to the mix!

Saturday – Community WOD

Bring your friends and come push yourselves….Literally…. at our 9am community WOD.  We will be performing push-ups, kickbacks, dumbbell renegade rows, and suitcase deadlifts. Our workout is sure to smoke your upper and lower body for 15 minutes.

Saturday – Level 2

Bring your running shoes to class this week! We will be putting in a fair amount of distance on our feet! Our workout also includes toes to bar and walking lunges!

 

 

 

 

 

 

 

 

August 2-for-1 Bootcamp Special


For the entire month of August, we’re running our biggest discount ever offered! The 5-week Bootcamp is 50% off when you and a friend sign-up together. It’s our August 2-For-1!

How to Sign-up

Click HERE for our online sales portal, use promo code 2FOR1 at checkout to receive 50% off!

*Each person in the 2-for-1 must purchase their own Bootcamp through the sales portal and use the promo code to receive the offer.

*Once purchased, a coach will call you to schedule your Foundations Course and first session!

What’s Included:

  • 3-session Foundations Course, designed to teach you the basics and build confidence going into our group classes
  • Initial Fit3D body composition scan
  • Nutrition consultation with EMOM Nutrition
  • 1-on-1 goal setting with a coach
  • After the Foundations course, finish out the 5-weeks of unlimited classes at CFK! Class Schedule HERE
  • All of the accountability and resources for you to CRUSH your goals!

Foundations Course Schedule

All memberships must start with the Foundations Course, which lasts 3 sessions and alternates between our West and North gym each week.

Upcoming Foundations Schedule:

August 12 Foundations – CFK West, Monday/Wednesday/Thursday @7:30 p.m.

August 19 Foundations – CFK North, Monday/Wednesday/Thursday @6 p.m.

August 26 Foundations – CFK West, Monday/Wednesday/Thursday @7:30 p.m.

September 2 Foundations – CFK North, Monday/Wednesday/Thursday @6 p.m.

**Foundations starts on Monday of each week. If you cannot make the pre-scheduled class times, we can accommodate special scheduling with an additional $50 fee. Please call us at 865-356-9000 for special scheduling or any other questions!**

Week in Preview, August 4 2019


“I shall pass through this world but once. Any good, therefore, that I can do or any kindness I can show to any human being, let me do it now. Let me not defer it or neglect it, for I shall not pass this way again.”

— Stephen Grellet

Supplement Spotlight:

Puori O3

 

O3 is one of the staple supplements we recommend every athlete take, as it is an essential fatty acid. This means it cannot be made by the body and must be obtained through diet or supplementation. O3 combats inflammation and helps to maintain normal vision, heart, and brain function. Combat muscle and joint damage with Puori O3 and recover.


Upcoming Events:

Back-to-School Promo: 2-for-1 Bootcamp!

It’s two 5-week Bootcamps for the price of 1, and we’re running it the entire month of August! To qualify, two friends (or family members, battle buddies, etc.) must sign-up and each will pay 1/2 of a 5-week Bootcamp ($99.50/each). Let’s spread the fitness as we kick-off another school year!

Schedule the first class or intro session HERE

Powell Station Flotilla

Here’s a great opportunity to get outside right here in our back yard. Knox County Mayor Glenn Jacobs will be the float master, and our happy Coaches will be there to cheer you on should choose to take the challenge! Call River Sports if you don’t have a kayak, they’ll be happy to rent and deliver. Check out the facebook event HERE

Strength and Powerlifting Seminar at CFK North

We’re proud and excited to bring Jeremy Augusta, a prominent strength coach, and creator of the Swing Block Method to CFK North on Saturday, September 7. Coach Augusta will hold an all-day seminar on the bench press, back squat, and deadlift.

It’s an amazing opportunity to set some huge PRs, and be coached by one of the best around! Check out the event on Facebook, and to sign-up. It’s only $60!


Weekly WODS:

Monday – Bonding Time

We will begin the week with a partner WOD. What better way bond with your best friend than through a hefty row, burpee bonanza, and toes to bar. Make sure you pick your friends wisely!

Tuesday – Test Day!

It’s time for some iron therapy, because our test day has arrived! The hard-earned strength gains you have made over the last 7 weeks will finally be unleased. Don’t break the PR bell, you animals!

Wednesday – Up and Over

In day three we will continue building strength in our shoulders through a descending ladder of handstand push-ups and dumbbell box step overs. Don’t worry we will spice things up by throwing some running intervals at you as well!

Thursday –  Quad Awful

We have 4 sets of short and extremely intense AMRAPs near the end of the week.  Dig deep and don’t wave the white flag at the assault bike after this one!

Friday – “Cali Love”

Day 5 is much like the Cali Bear WOD we performed recently, as we will be testing our skills against squat clean and jerks. Our job at CFK is to prepare you for the unknown, and this workout has a plot twist.

Saturday – ATLAS

Let’s carry some odd objects! We don’t have to be the world’s strongest person, but it doesn’t mean we can’t train like them. This is an odd object run, box jump, and calorie effort to finish off your training week!

 Community WOD

We will be performing a partner WOD that will have your core screaming for gains! Partners will alternate through burpees, dumbbell snatches, and situps. However, if your partner is working you won’t be off the hook in this one!

Week In Preview July 28th, 2019


“We think, mistakenly, that success is the result of the amount of time we put in at work, instead of the quality of time we put in.”

— Ariana Huffington

Supplement Spotlight:

Transparent Labs PRE-ORDER!

Due 12pm Monday!

-Attention all TPL lovers-

TPL offers a clean variety of products with clinically effective doses of ingredients. They’re gluten free, nonGMO, and are free from artificial sweeteners, dyes, and harmful additives. They even have vegan friendly options for all of you plant based athletes. Check out their products here for options and tasty flavors. Sign up at the gym or email Coach Kenzi with your order.

Upcoming Events:

Bring – A – Friend Friday

Grab a buddy and bring them to the gym this Friday! We’ve got an awesome “Chipper” style AMRAP for everyone to tackle. Plenty of sweat to go around! Please shoot this waiver over to your friends so they can fill out prior to the workout.

Back-to-School Promo – 2-for-1 Bootcamp!

We’re running this the entire month of August! Two 5-week Bootcamps for the price of 1. To qualify, two friends (or family members, battle buddies, etc.) must sign-up and each will pay 1/2 of a 5-week bootcamp ($99.50/each). Since it’s BAFF this Friday, let your friends know to get a friend of their own and bring the whole crew! Let’s spread the love as we approach the end of Summer!

Weekly WODS:

Monday – Ricky Bobby

If you ain’t first, you’re last! Ladies and Gentleman, Start Your Engines! We have a descending ladder of Deadlifts, Push Press, and Box Jumps.

Tuesday – Back Attack

We have an exciting AMRAP planned for Day 2. We will be combining rope climbs, hand-release pushups, and calories on the rower for a back blasting workout. Don’t worry! We have scaling options!

Wednesday – Squat Day (Week 7)

We have arrived at our last building week! You can already hear Coach Derrick screaming “Let’s be great Today”! We should be adding the last few pounds to our squats in preparation for test week. Our strength workout will end with “Speed Demon” which includes high rep kickbacks and dumbbell front squats.

Thursday –  Dub like Demarcus

Some of you that knew coach Demarcus know that he loved double-unders! Today we practice what we learned from him! We have a long row, some plate ground to overheads, and max double-unders! Make Demarcus proud!

Friday – Grip Gauntlet

Training day 5 will tax our grip to the max! We will be performing dumbbell  deadlifts, hang squat cleans, and Kettle-bell farmer’s carries.

Saturday – Community WOD

We have a “Sweet 16” minute EMOM coming up on Saturday! Bring your friends to a party that celebrates bent-over rows, calories on the rower, box step-overs, and push presses every minute on the minute!

 Saturday – Level 2

Don’t be a buster! Come and get some hang clean thrusters! We will kick off Saturday with a heavy 3 rep hang clean thruster.  Our conditioning piece allows you to pick your favorite static holds! We will combine these static hold choices with timed efforts on the bike, step-ups, and Russian swings.

Week In Preview July 21st, 2019


“Don’t let anyone feel like they can beat you.”

-Michelle Letendre

Supplement Spotlight:

Blackmarket Raw Glutamine

Glutamine is the king of supplements when it comes to reducing muscle soreness. It is the most common amino acid found in the muscles, and plays a major role in protein synthesis to repair broken down muscle fibers. Glutamine is also a neurotransmitter found in the brain that increases memory and focus. If you find yourself getting super sore from tough WODs and wanting to hold back on the gym, you may consider adding raw glutamine to your routine.

Weekly WODS:

Monday – Trap City

The first training day of the week will allow us to knock the rust off of the sumo deadlift high pull.  You should also prepare for longer interval running and high repetitions of  push press! Our optional finisher will be gut buster that incorporates challenging core stability movements.

Tuesday – Have it Your Way it’s Pull Day

We have done a lot of EMOM training lately, and many of you have probably seen the results! You might have even FELT them! Our workout today consists of an alternating EMOM that includes calories on the rower,  a double kettle-bell front-rack hold, and your very own choice of a gymnastics pulling movement.

Wednesday – Squat Day (Week 6)

We have made it to week six of our current squat cycle! We will add a small amount of weight this week! Our focus is to own positioning in preparation for the upcoming test week! The second portion of class will allow us to cook up a spicy AMRAP of overhead squats and bar-facing burpees. You should find a comfortable pace on the burpees, and weight you can go unbroken with for the squats.

Thursday –  Beach Body Abs

Isometric holds are one of the best ways to build core strength.  Day 4’s workout will tax your midline, and build those washboard abs! Our workout includes exercises that require midline stability! However, we will challenge our stability by getting our heart rate elevated! Get ready for some intense bouts of rowing, box jumps, ring dips, and toes to bar.

Friday – “The Cali Bear”

Weightlifting requires superior mechanics, strength, and endurance. Our workout is a weightlifter’s dream! We will have many heavy clean and jerks within a small twenty minute window.  Bring your lifters, and bring your muscle to “Cali Bear”.

Saturday – Community WOD

 How fast can you and your buddy perform medicine ball cleans,  mountain climbers, and intervals on the rower?  If you come to our free community workout you’ll find out!

Saturday – Level 2

Bring your best buddy from CFK to our 10:15am workout on Saturday! We have two separate AMRAPs that include interval buddy runs, and another which includes pushups, kettle-bell swings, and double unders!

Week In Preview July 14th, 2019


“Don’t have a 10 cent squat with 100 dollar shoes.”

-Louie Simmons

Supplement Spotlight:

Pure Spectrum Muscle and Joint Relief

How achy are you by the end of the week? Good news, you don’t have to be. Try Pure Spectrum’s CBD Muscle & Joint Relief! This lotion works to soften & relieve deep tissue aches using full spectrum CBD and all natural ingredients such as aloe vera, cocoa butter, coconut oil, and olive oil. With a Blood Orange scent, you’re bound to smell as good as your joints will feel.

Upcoming Events:

“I Am CFK” Health Habits Challenge

Begins July 20th

We make decisions everyday toward our health and fitness goals that  help or hinder our progress. Join your best friends in a 6 week healthy habits challenge that includes physical and nutritional challenges each week! The “I Am CFK” Healthy Habits Challenge is for anyone looking to develop long term healthy habits to support their personal goals. Long term habits produce long term results! If you are interested in reinforcing great habits, receiving results, and feeling a sense of accomplishment let us know! Click here to find out more!

Weekly WODS:

Monday – Squat Day (Week 3)

We are kicking off the week with our squat cycle. Week 5 of our cycle includes more tempo training to increase our time under tension in the squat.  Our efforts to slow down our squats will help to increase positional awareness and technique.  We will finish our day with a burpee, front squat, and interval running workout.

Tuesday – GymNasty

Gymnasts rejoice! We have a very special muscle up workout for you on day 2. We will blast through a workout that incorporates muscle-ups, reverse lunges, and push presses with a dumbbell. The outstanding coaching staff at CFK will find a scaling option to meet your needs if you haven’t conquered the muscle-up. Don’t worry! We got your back!

Wednesday – Snatch Day!

The snatch fully expresses our strength, coordination, power, and mobility. If you have been consistent don’t miss this workout! Today is your day to ring that PR bell! The first part of class will be used to find a 1 rep max snatch.  We will follow up the strength work with a conditioning workout that will challenge us with lighter snatches.

Thursday – One Mile Fun Run!

Have you had “Murph” withdrawals recently? That’s okay! We have what you crave! Day 4’s workout will include many of the bodyweight movements used in our favorite benchmark. Our workout consist of a fast paced one mile run followed by a descending ladder of pushups and pull-ups. Sets of 5-10 reps on the pushups and pullups are key to finishing this one!

Friday – Handstand Pushups and Deadlifts

Towards the end of the week we will work on our skills with the strict handstand push-up and deadlifts. Our conditioning workout will also include these movements.  The focus for today’s workout is controlling the deadlift while using heavier weights.

Saturday – Community WOD

We have  a short high intensity workout planned for your Saturday! We  have dumbbell snatches, burpees, and sit-ups. We will keep the intensity through the roof in 4 sets of 3 minute AMRAPs.  Bring your friends because the CFK community WOD is the best free workout around!

Saturday – Level 2

You can accomplish so much in 25 minutes! Need Proof? Come to our Level 2 workout to find out! We have a little bit of everything today! Your day will be filled with double unders, farmer’s carries, lunges, and burpee box-step overs. Earn your “Rest Day” on Sunday! Bring it!

 

Week In Preview July 7th, 2019


“If it doesn’t challenge you, it doesn’t change you”

— Fred DeVito

Supplement Spotlight:

Greater Than Sports Drink

Image result for greater than sports drink image

“I will is Greater Than I won’t”

Have you tried one? Each Greater Than is made with coconut water and designed to replenish electrolytes in order to hydrate and defend against cramps. With 0g of added sugar, each carton is non-GMO Project Verified, Gluten Free, Vegan, Organic, & Paleo and Keto friendly. Ditch the sugary sports drink alternative and be great. Enjoy them while they last.

Upcoming Events:

Camping Trip July 12-14

The time is almost here! The CFK Camping Trip is this weekend, at the Big South Fork! We’ll be at the campground Friday and Saturday night. Come all weekend, or just for a few hours to hang out and enjoy the great outdoors! We’ll have hiking, running, biking, yoga, and good company with potential for a musical hoedown for all of you musically inclined athletes. RSVP here to reserve your spot!

Image result for bandy creek image

Weekly WODS:

Monday – Light Up Those Legs

The first training day of the week starts off with some quality time under tension. We will be adding 5 pounds to our previous squat weights, and cruising through a wall ball conditioning workout afterwards.

Tuesday – Kickstart My Heart

Many of you know that EMOM conditioning is a great way to build strength, but it is an equally helpful way to increase aerobic capacity. We will be challenging our grit with an EMOM that includes calorie rowing,  burpee step-ups, and reverse lunges.

Wednesday – Heavy Hump Day

The first portion of the class will be devoted to finding a heavy single squat clean.  However, hump day would not be complete without a conditioning piece! We have a mix of running, chest to bar pull-ups, and deadlifts coming at you!

Thursday – All Aboard the Gain Train!

Day 4 of our training incorporates a few common bodybuilding movements in a tabata style workout. Don’t miss your chance to add an inch to those arms!

Friday – Friday Flush

We have a hefty workout at the end of the week that will challenge us at longer distances running and rowing. We also will be working kettle-bell swings and the push press.

Saturday – Community WOD

Bring your best friend to our free workout! Planks, running intervals, and push presses are so much better with a buddy!

Saturday – CFL2

Our mission at CFK is to get better everyday! The workout “Frozen Rope” is going to increase your skills on the rope, and give you forearms like Popeye! Don’t forget your leg protection!

 

WOD 4.11


Lorem ipsum dolor sit amet, consectetur adipiscing elit. Maecenas sagittis nisl in est vulputate, eu finibus arcu mollis. Sed sodales ultricies sem, non condimentum tellus dapibus ac. Integer dictum tortor id augue hendrerit, blandit elementum purus fringilla. Vestibulum quis luctus nulla. Quisque in fringilla orci. Donec ullamcorper quis ligula sit amet tincidunt. Quisque arcu ligula, semper non est eu, dapibus egestas lectus. Donec vel nibh vel mauris aliquet sollicitudin.

Nam faucibus, massa quis iaculis egestas, quam metus placerat eros, vitae efficitur nisi elit a nibh. Quisque ac ipsum nunc. Cras commodo consequat tellus, et pretium ante sagittis eget. Pellentesque habitant morbi tristique senectus et netus et malesuada fames ac turpis egestas. Duis et velit lorem. Nunc non orci maximus, rhoncus magna in, pellentesque nisl. Interdum et malesuada fames ac ante ipsum primis in faucibus. Nunc rutrum, diam id dapibus condimentum, turpis nisl eleifend magna, at aliquet est arcu id eros. Aenean malesuada suscipit purus, in laoreet erat viverra a. Sed nec malesuada arcu.

Etiam euismod enim at dapibus consectetur. Aenean hendrerit risus ut dolor laoreet commodo eget in elit. Maecenas sed pharetra mi, quis sodales sapien. Nam nulla quam, iaculis id finibus sed, consequat a dui. Donec vitae est urna. Duis sit amet porta mi, quis gravida arcu. Phasellus ac sapien semper, viverra tortor quis, aliquam est. Mauris a diam leo. Donec nec leo id elit mollis tristique sit amet bibendum libero. Nullam pulvinar elementum turpis, elementum congue risus.

WOD 4.10


When you get into a good rhythm at the gym, it can be challenging to keep momentum during periods when you cannot be in the gym.  With the holiday season quickly approaching (I saw Christmas lights at Target already….) here are 10 workouts you can crush at home, your parents, in-laws…wherever the wind takes you!

  1. 10 minute AMRAP (as many rounds as possible)

20 double unders/40 singles

100m run

 

  1.  10 rounds

5 burpees

10 push-ups

15 squats

  1.  2 rounds

50 squats

50 situps

40 double unders/80 singles

40 lunges

30 push-ups

30 double unders/singles

 

  1.  10-9-8-7-6-5-4-3-2-1

Burpees

Situps

 

  1.  12 minute amrap

200m run

15 squats

15 push-ups

 

  1.  7 min burpees

 

  1.   4 rounds

20 squats

15 push-ups

1 v-ups

 

  1.  4 rounds

1 min each

Shuttle run

Lunges

Burpees

1 min rest at the end of each round

 

   

  1.  14m AMRAP

22 lunges

10 push-ups

15 sit-ups

 

  1.  20 push-ups

40 burpees

20 squats

30 burpees

20 lunges (Left+Right=1 lunge)

20 burpees

20 broad jumps

10 burpees

 

Looking forward to cooler weather and sweatpants,

Kimberly