1 April 2014

April 1st is Bring a Friend Day!  We invite all of our CFL/CFK Family to bring in a friend or family member today to try out a class with them.  You can attend any scheduled classes (morning and evening) on Tuesday at either location.



3 Rounds:

  • Row (meters)
  • Air Squat
  • Push Up
  • Sit Up
  • Wall Balls (20/14)

Each individual will move to each station after a minute.  The clock does not reset or stop between exercises.  This is a six-minute round with a one-minute break allowed before repeating next round.  On call of “rotate”, the athletes move to next station.  One point is given for each rep, except on the rower where total meters will be added.



Plank Holds:  1 Minute on Left Side; 1 Minute on Right Side; 1 Min Front Plank w/Weight (45/25)



KB Quad Smashing