Weekend Schedule additions: We are closed at Lakeview and have added some additional classes. Take advantage of some of these new specialty classes!
Saturday: Lincoln Square Schedule
8am: Endurance with Coach Mark
9am: Power lifting with Coach Mike and Ellie
9am: Olympic Lifting with Coach Noal
10am: Endurance with Coach Cara
11-1: CFD Endurance Seminar with Coach Mark, registration on our website. Only 5 spots left!
Sunday: Lincoln Square Schedule
8am: Simulated Long Run, Endurance class with Coach Mark
(Starts indoors, ends outdoors!)
9am: KB Class with Coach Laura
10am: KB Class with Coach Laura
11-Noon: Open Gym!
10:30: Outdoor Yoga with Maggie. Meet at Belmont Harbor, lakefront! More details to come on location.
A. Conventional Deadlift: 8 sets
All reps with pace: 2220
(2 seconds up, 2 second hold in full extension, 2 seconds down, touch and go)
40%x3
50%x3
60%x3
70%x3
75%x3
80%x3x3
B1. 2 Rounds:
Run 400 meters
Rest 2 minutes
*Recording slowest effort
Rest 2 minutes
B2. 6 minute Amrap
Murph Training:
5 Pullups
10 pushups
15 Air squats
C. Bonus Round: Optional
3 Rounds
Hamstring Deathmarch X 50 ft, AHAP
Birddog Plank X 1 minute
Rest as needed between sets