Fitness That is Fun


Get Healthy, Get Fit and Have fun doing it!  That’s what we do here at CFCP!  Lets Have some fun today gang.
“Some advice you can apply to the Zercher squats or any damn workout you’re going to do … have fun. Some people get crazy about ‘that rep wasn’t perfect’ … Don’t worry about it. The goal is just to get fit, make it the best hour of your day, stay safe, turn up the music, high five some people, and blow off some steam. So remember that. Relax. Have fun. Work out.”

– Pat Sherwood


dynamic movement prep
6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
Leg swings.

Group warm up
6 count burpees
10 each of
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
push ups (2nd round hand release)

50 heavy Russians



Full  Cleans

15-15 rest as needed between

Amrap in 15 minutes
Run 200
15 wall ball
15 toe 2 bar
15 push ups

MaD Mobi
Shoulder bully
Lat stretch
Knee on the wall

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