CMW Fitness

05/20/2026

04/08/2026

Coach Winston makes sure I get my workouts done!!!
***Winston would NEVER let me put a track jacket and chain on him 🤣

Workout Can be done at home or the gym

Equipment: Kettlebells or dumbbells and yoga blocks

Warm-up for a least 5 mins

Workout:

1) Goblet squats x 10 reps, 3 to 4 sets

2) Single Leg RDL x 10/leg , 3 to 4 sets

3) Single arm Press x 10-12 per arm, 3 sets

Circuit:
Pistol Squats x 4/leg
Push-ups x 10
Cossack Squat (or side to side squat) x 10 ttl
L-sit hold w/ lef lifts x 10 secs, rest 5 sec, repeat x3
3 to 5 rounds

Stretch - full body. Spend at least 5 mins stretching

Remember, sets and reps are dependent on your fitness goals, equipment available, and fitness level you are currently at.

All exercises above can be modified or leveled up.

07/04/2025

It is a very good thing I went into Recreation instead of Highways.... 🤣 Not a straight line in sight with so much more to go...

Come down to the RCC tomorrow from 10-3pm and see how far I got!!!

06/09/2025

For more info/to register:

[email protected]
or
[email protected]

07/27/2017

07/25/2017

Looking for workout ideas?? This was my workout today, give it a try....

Lat pulldown x 12
Superset w/ 20 pushups
4 sets

Negative wide grip pull ups x failure
single arm reverse flyes x 15/arm
Bent over row x 12
Triple set, 4 sets

4 rounds for time of...
Dumbbell swing x 20
Narrow pushups to alternating row x 20
Weights squats x 50

20 mins 8% incline walking in treadmill

Have fun :)

07/24/2017

https://www.instagram.com/p/BW6YIxsgM3f/

0 Likes, 1 Comments - Christine () on Instagram: “I'm not a huge fan of salmon. So.... I made a sauce with a couple simple ingredients. Fresh tomato,…”

07/12/2017

https://www.instagram.com/p/BWaewbdgUHh/

1,510 Likes, 44 Comments - Alyssa Keith Christian () on Instagram: “Why is it so hard? 😤 ••• sports bra. shorts. …”