The Hornes Row as a Family.

CFCA Warm-up

*getting back to basics here and this will be the warm-up for the foreseeable future

4 Mins of your Choice  Run/ Row/Jumprope/Airdyne
30 per side Seconds Sampson Stretch


2 rounds
5 Wall Squats
5 Air Squats
5 Hand Release Push-ups
5 Pull-ups/ Jumping / Ring Rows

then grab Barbell

2 rounds
5 Deadlifts
5 Front Squats
5 Press
5 Overhead Squats

*Focus on Slow Quality Movements!


5k Run/Row

Compare to Feb 1st.

*If your thinking “I’m not going today cause I can do that at home”…question is WILL  you? Doubtful.



Tabata Your Weakness for Quality

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