“You must expect great things of yourself before you can do them.”
Equipment Pick-up #3
Monday, 5-7 pm, both locations
For those of you who haven’t been able to get equipment, or if you have but would like something else. Come GET SOME!
CFK Go (Formerly Home/Travel WOD)
We’re STOKED to bring you the newly re-vamped at-home or on-the-go workout track, CFK Go! We’ll have an incredible fat-burning and muscle-building workout 7 days/week, and all you need to get started is your body, a pair of dumbbells, and a jump rope.
What if I don’t have dumbbells or a jump rope?
No problem! While these are highly recommended, jump rope can always be subbed for mountain climbers, line jumps, or jumping jacks. If you don’t have Dumbbells, fill a backpack full of water bottles, cast iron skillets, or any other objects you can find around the home, secure them inside the backpack with towels, and you’re good to go. Kettlebells and single weight plates work well too!
CFK Go Weekly Snapshot:
What size dumbbells should I get?
This is of course relative the each individual, but we can break it down by your individual goals and fitness levels. If you’re new and just learning the movements, go for a lighter pair (10-20lbs) and shoot for a cardio focused approach. Otherwise see below:
STRONG — If you’re looking to get stronger and build more muscle, we recommend a pair of DBs between 50lb-35lb.
- Athletes with this goal should be able to perform 5-7 unbroken reps of most movements with their DBs
FIT — If you’re looking to develop amazing fitness and lean muscle, we recommend a pair of DBs between 40lb-20lb.
- Athletes with this goal should be able to perform 10-12 unbroken reps of most movements with their DBs
CARDIO — If you’re looking to get more cardio and burn fat, we recommend a pair of DBs between 25lb-10lb.
- Athletes with this goal should be able to perform 12+ unbroken reps of most movements with their DBs
Listed below are a description of our CFK Go programming workouts for the week. If you’ve been following our CFK power programming, those workouts will be released daily on our Youtube channel playlist. Click here to view our CFK Power program playlist, and make sure to subscribe to our channel and turn notifications on so you get new content immediately!
Both CFK Power and CFK Go (descriptions below) can be adapted to whatever equipment you have available at home.
Monday – Mr. Freeze
We have a long training day planned for day one! Today’s workout includes a 15 minute EMOM of dynamic movements into static holds. We will follow it up with a 15 minute AMRAP of jumping lunges, sumo deadlifts, and push press. Our workout finale will be 5 minute finisher of russian twists, hollow rocks, and leg lifts.
Tuesday – Bar Room Brawl
Our workout is for today is “fight gone bad” with a few extra cheap shots. Our workout is 4 rounds of 4 movements that are performed for 1:00 minute followed by 1:00 minute of rest. We dropped one movement from the traditional “fight gone bad” style workout because this one could be extra nasty! Our movements include thrusters, bent-over rows, up-downs, and hang snatches.
Wednesday – Slow Feet Don’t Eat
Our workout today comes to you courtesy of coach Derrick. We begin today’s workout with a 12 minute EMOM of running intervals and burpees. Want more? If you aren’t as sweaty as you would like we’ve got your back with an lung scorching AMRAP. We’ll turn up the heat with intense running intervals, up-downs, and lateral hops.
Thursday – Swoll Patrol Tryout
We won’t judge if you go look at yourself in the mirror after our strength session on day 4. We have a tempo floor press and upright row strength session that will have you busting out of those tiny tank tops. Our “bro session” will be followed by a conditioning piece that incorporates Romanian deadlifts, planks, floor press, and hang cleans to overhead.
Friday – Don’t forget to workout in Red
Our red Friday workout this week begins with an alternating 15 minute EMOM of double dumbbell swings, double dumbbell front rack holds, and heel taps over the dumbbells to light up your abs! Our conditioning workout will test your short bursts of speed with 4om shuttle runs, up-downs, and front squats.
Saturday – Earn Your Rest
If you move fast in today’s workout you’ll reap the benefits. The strength portion of today’s workout will toast your legs without question. Our strength includes a heavy emphasis on front loaded squats that will make your quads feel the burn. Our conditioning consists of consecutive 1 minute work intervals followed by a brief 1 minute recovery. The work intervals include double unders, push press, jump squats, and a spectacular static position you’ll love.
Sunday – Lace Up
If you didn’t perform any accessory ab work this week, don’t fear. Our session begins with 5 sets of 30 second core work intervals. We will spend quite a bit of time on our feet today in our conditioning workout. Today’s long sweat session consists of running intervals, devil’s press, renegade rows, and dumbbell power cleans.