Diogo Dias

Warm-up: Group Dynamic Jumping Jacks – 30 Reps Toe Touches – 10 SLOW Reps Banded Hamstring Stretch – 1 Minute per side   Pre-Game: 4 Rounds (12 Minute Cap) 150 Meter Row OR 100 Meter Runner 3 Deadlifts (ascending weights)… Read more »

Warm-up: Group Dynamic 2 Minutes of Movement :20s of high knees, butt kicks, pvc lateral hops PVC Lat Stretch – :30s each direction   Strength: Clean (12-15 Minutes) 4 sets – 2 Reps @95% – 97% of 1 Rep Max… Read more »

Warm-up: Group Dynamic KB Goblet Squat Tabata – 2 Minutes Couch Stretch – 1 Minute per side   Pre-Game: 3 Rounds  Run the stairs 6 Alternating Back Rack Lunges (ascending weights) 5 Broad Jumps   Workout: AMRAP Repeats 9 Minute… Read more »

Warm-up: Group Dynamic Group Jog – 3 Laps Banded Shoulder Rotations – 10 Reps per side Banded Shoulder Stretch – 1 Minute per side   Strength: Snatch (12-15 Minutes) 4 sets – 2 Reps @95-97% of 1 Rep max (Power… Read more »

All classes cancelled for today. Open gym only from 10 am to 11am. Happy new year from the CFM staff !

Warm-up: Group Dynamic PVC Lateral hop Tabata – 2 Minutes Banded Hamstring Stretch – 1 Minute per side   Pre-Game: 4 Rounds (12 Minute Cap) 150 Meter Row OR 100 Meter Runner 3 Deadlifts (ascending weights) :15s Plank on hands… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps PVC Lat Stretch – :30s per side Samson Stretch – 1 Minute per side   Pre-Game: 3 Rounds (12 Minute Cap) Run the stairs 3 Front Squats (ascending weights) 3 Strict Pull… Read more »

Warm-up: Group Dynamic Group Jog – 3 Laps Banded Pull aparts – 30 Reps Sumo Inchworm Push ups – 5-4-3-2-1   Pre-Game: 4 Rounds (12 Minute Cap) 150 Meter Row OR 100 Meter Air Runner 3 Sumo Deadlift High Pulls… Read more »

Warm-up: Group Dynamic 2 Minutes of Movement :20s of high knees, butt kicks, pvc lateral hops Pigeon Stretch – 1 Minute Per side   Strength: Clean Complex (12-15 Minutes) 4 sets @90% of 1 Rep Max Clean (Power OR Squat)… Read more »

Warm-up: Group Dynamic KB Goblet Squat Tabata – 2 Minutes Couch Stretch – 1 Minute Per side   Pre-Game: 4 Rounds Run the stairs 3 Hang Squat Cleans (ascending weights) :15s Wall Sit   Workout: 4 Rounds (4 Minutes On… Read more »