November 16, 2014

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Starting THIS MONDAY the 8am class will be moving to 7am! Come start your morning off right with our fab CFD Coaches! There will also now be Open Gym from 8-9:30 as well for those of you doing extra work! [/creativ_alertbox]


2x Through with 5 Minutes at each station.

Row For for Calories



5 Burpee Box Jumps 24/20″
10 Bodyweight Lunge Steps

Workout notes: You will use a continuously running clock set for 20 minutes switching stations every 5 minutes working at each station twice.  Your score will be your total amount of calories rowed and your reps completed in the two 5 minute AMRAP’s.  The two 5 minute rowing intervals are not something we see often  so you might need to pace your row a little slower.  It’s a big chunk of time, make and effort start at a sustainable pace and pick it up in the second half rather than go out too strong and hit a wall.  It will be hard but look to  maintain a similar pace on your second time through the stations.

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