Core-Fit at Club Fit

05/08/2026

The return has arrived! Time to work on the noon group with my first Core Fit workout since last year!
WARM-UP: 10M TOTAL BODY MOVEMENTS THEN:

5 MINUTES FOR EACH EXERCISE--4 TOTAL EXERCISES
1) BIKE SPRINTS
2) KB SQUAT-HIGH PULLS-CRUNCHES
3) ROWERES
4) DB 10 CLEANS-10 SQUOTS-10 LUNGE-10 LAND MINES

5 MINUTES OF WORK THEN TWO MINUTES TO REST. MOVE TO THE NEXT POSITION AND START THE NEXT ROUND

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09/26/2025

MONDAY 9-29-2025 5:15am CORE-FIT WORKOUT:
4 STATION ROTATION 1) PUSHUPS 2) JUMPING JACKS
3) KB GORILLA ROWS 4) DB CLEANS
THEN 6 ROUNDS OF: 5 STATION ROTATION REST 1min BETWEEN ROUNDS (:40/:20)
1) ROPES 2) BB CLEANS 3) BURPEE KB SQUAT HP
4) BACK ROW 5) KB SWING

WEDNESDAY 10-1-2025 5:15am CORE-FIT WORKOUT:
1) 75 AIR SQUATS 2) 400 RUN
3) 50 REVERSE BODY WEIGHT LUNGES 4) 400 RUN
TABATA 20/10 FOR 6 ROUNDS HEAVY DUMBBELLS
1) single kb sn**ch 2) V push-up on both dumbbells
3) devil press 4) dumbbell front squats
5) side hops over DB 6) lunge and curl
**do all six exercises for 1 round**

THURSDAY 10-2-2025 5:15am CORE-FIT WORKOUT:
10min bike warm-up to get the blood flowing then hit the sprint and hill intervals!🚵‍♀️🚵‍♂️
2:00min bike sprint-1min recovery
1:40 bike sprint-1min recovery
1:20 bike sprint-1min recovery
1:00 bike sprint-1min recovery
:40 bike sprint-1min recovery
:20 bike sprint-3min recovery
Use the same format for a bike hill climb for set #2
use the same format for set #3 but hit an average hill pace for half the time seated and grab some gears and finish the remaining time with a standing hill sprint.
If time allows, run your choice of loops for a controlled 80% MHR

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09/21/2025

MONDAY 9-22-2025 5:15am CORE-FIT WORKOUT:
4 Round Warm-up: (:40 max time before moving) 1) 10 Burpees 2) 15 American KB swing 3) 20 Pushups then:
10,9,8,7,6,6,6, BENCH PRESS
LADDER UP PUSHUPS 2,4,6,8,10,12,14
10,9,8,7,6,6,6 DEADLIFTS LADDER UP KBHP
2,4,6,8,10,12,14

WEDNESDAY 9-24-2025 5:15am Core-Fit workout:
GROUP A: 40/20 BIKE SPRINTS 10 SETS
REST 3MIN
GROUP B: 40/20 ROWER MAX CAL 10 SETS
REST 3MIN THEN 5 ROUNDS :40/:40
GROUP A: DB FRONT SQUATS
GROUP B: KB STRAIGHT LEG DEADLIFTS

THURSDAY 9-25-2025 5:15am Core-Fit Workout:
1000m ROW
5 PULLUPS 30 PUSHUPS
5 PULLUPS 30 DB RENEGADE ROWS
5 PULLUPS 30 SIT UPS
1000m ROW ( 2 mile bike)
5 PULLUPS 50 PUSHUPS
5 PULLUPS 50 DB RENEGADE ROWS
5 PULLUPS 50 SIT UPS
1000m ROW (800 RUN)
5 PULLUPS 30 PUSHUPS
5 PULLUPS 30 DB RENEGADE ROWS
5 PULLUPS 30 SIT UPS
1000M ROW (TOWNSHIP LOOP)

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09/14/2025

9-15-2025 5:15am CORE-FIT WORKOUT:
4 Station warm-up (40-10) 4 rounds of:
1) rope rotation 2) marine crawl push ups
3) light DB thrusters 4) KBHP. Then complete: 8 sets of deadlifts with a partner of: 12,10,8,6,5,5,4,4 reps every 2:30.
After deadlifts change to strict press/push press
combination and increase weights after 2 sets
(3 strict press/6 push press)

9-17-2025 5:15am CORE-FIT WORKOUT:
15min bike work with HR reaching 80% after 5min
Then do 2 warm-up sets of front squats and complete:
8 BB front squats--10 KB Goblet Squats--12 BB SLDL
5) 4min rounds. After completing the lifts get back on the bike and finish the 4min clock.

9-18-2025 5:15am CORE-FIT WORKOUT:
50cal row--50 air squats--50 sit ups--50 HRPU--50TRX row
40cal row--40 air squats--40 sit ups--40 HRPU--40TRX row
30cal row--30 air squats--30 sit ups--30 HRPU--30 TRX row
20cal row--20 air squats--20 sit ups--20 HRPU--20 TRX row
10cal row--10 air squats--10 sit ups--10 HRPU--10 TRX row
Finish with a 4mile bike or 10 min max meters on rower
*****HRPU=hand release push up*****

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09/08/2025

MONDAY 9-08-2025 5:15am CORE-FIT WORKOUT
12min Dynamic Warm-up then: 4 rounds with a 2min rest after each round.
5 DB devil press 10 dips
5 DB devil press 10 dips 15KB swing
5 DB devil press 10 dips 15 KB swing 20 sn**ches
5 DB devil press 10 dips 15 KB swing 20 sn**ches 25 wall ball
Rest 2min. **scale dips with TRX EXT.. sn**ch with alt DB sn**ch**

TUESDAY 9-09-2025 5:15am CORE-FIT WORKOUT:
SELF PERFORMED GROUP WORKOUT
3000/2250M ROW
8/6.5 MILE BIKE
1 MILE RUN/1000 STEPS

THURSDAY 9-11-2025 5:15am CORE-FIT WORKOUT:
9-11-2001 REMINDER OF HEROES WORKOUT:
10min bike warm-up to start then:
Half of the group will do a 2001 meter run (1 mile loop plus a 400 loop with 1 step) The other half of the group will row for
2001 meters.
Then perform 10 rounds of 9 burpee KBHP and 11 DB "V' Abdominal Floor Press. When finished complete the other cardio portion!

MONDAY 9-15-2025 5:15am CORE-FIT WORKOUT
4 Station warm-up (40-10) 4 rounds of:
1) rope rotation 2) marine crawl push ups
3) light DB thrusters 4) KBHP. Then complete: 8 sets of deadlifts with a partner of: 12,10,8,6,5,5,4,4 reps every 2:30.
After deadlifts change to strict press/push press
combination and increase weights after 2 sets
(3 strict press/6 push press)

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09/01/2025

TUESDAY 9-2-2025 5:15am CORE-FIT WORKOUT:
4 STATION WARM-UP AT 40-10 OF:
1) ropes 2) KB good morning (hamstrings & low back)
3) DB cleans 4) TRX low row
WORKOUT: two continuous rounds before 1min break
:40-:20 split for 6 rounds: 1) KB swing 2) BB cleans
3) BB back row 4) burpee KB high pull

THURSDAY 9-4-2025 5:15am CORE-FIT WORKOUT:
4 Station warm-up (30-10) of:
1) Ropes 2. Marine crawls 3. Air Squats 4. TRX rows
50-10 for 6 rounds. 1min break after each round.
1. KB Deadlift 2. Wall Ball. 3. Landmine Squat Press
4. Row for calories. 5. DB Thrusters

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08/25/2025

MONDAY 8-25-2025 5:15am CORE-FIT WORKOUT:
HEAVY SQUAT POWER DAY
15min BIKE WARM-UP FOLLOWED BY TWO WARM-UP
SETS OF BACK SQUATS FOLLOWED BY 3 HEAVY SETS
3 SETS OF FRONT SQUATS 6 REPS
6X10,8,6,6,6,4 OF DEADLIFTS
WORK-IN SLED PUSH/PULL BETWEEN SETS

TUESDAY 8-26-2025 5:15am CORE-FIT WORKOUT:
E.M.O.T.O.M. FOR 6 ROUNDS OF:
MIN 1--7 TTB/KTB/KTH
MIN 2--60 SINGLE UNERS
THEN COMPLETE:
1 MILE BIKE---1 MILE RUN--1000m ROW75 BIKE--800 RUN--800m ROW5 BIKE--400 RUN 400m ROW
FINISH WITH 50 WALL BALL SHOTS!

THURSDAY 8-28-2025 5:15am CORE-FIT WORKOUT:
10MIN DYNAMIC WARMUP THEN:
8 ROUNDS-2 BARBELL 2 BODY WEIGHT
REST 1MIN AFTER EACH ROUND
1) 6 sumo deadlift high pull 2) 6 burpees
3) 6 thrusters 4) 6 TRX core-combo
core combo=crunch-pushup-pike-body saw
**80% weight selection on lifts**

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08/08/2025

MONDAY 8-11-2025 5:15am Core-Fit Workout:
AMRAP OF 8MIN OF:
1) 15 AIR SQUATS 2) 8 TUCK JUMPS 3) 5 BURPEES 4) 1 BUILDING SPRINT (30sec bike) COMPLETE 6 ROUNDS (40-20) OF: 1) SQUATS W/PLATE EXT 2) LATERAL BENCH SCHUFFLE
3) SLDL4) FRONT SQUATS FROM RACK. COMPLETE LEAP FROG RUNNING LOOP AFTER SET 2,4,6. 50 SECOND REST AFTER SET 2nd and 4th ROUND

TUESDAY 8-12-2025 5:15am Core-Fit Workout:
1000m ROW
5 PULLUPS 30 PUSHUPS
5 PUULLUPS 30 AIR SQUATS
5 PULLUPS 30 SIT UPS
1000m ROW ( 2 mile bike)
5 PULLUPS 50 PUSHUPS
5 PUULLUPS 50 AIR SQUATS
5 PULLUPS 50 SIT UPS
1000m ROW (800 RUN)
5 PULLUPS 30 PUSHUPS
5 PUULLUPS 30 AIR SQUATS
5 PULLUPS 30 SIT UPS
1000M ROW (TOWNSHIP LOOP)

THURSDAY 8-14-2025 5:15am Core-Fit Workout:
STRENGTH TRAINING 2x10 REPS, 2X8 REPS, 2x6 REPS 10 Burpees 10 atomic pushups-25kbhp 10 atomic pushups-25 kbhp-50 kb swing 10 atomic pushups-25 kbhp-50 kb swing 100 mountain climbers or jump rope 10 atomic pushups-25 kbhp-50 kb swing 100 mountain climbers or jump rope 150 air squats 100 mt climbers or jump rope End with a fast 10min bike pace

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08/08/2025

It's that time again! Come in to purchase Club Fits new T-shirts to benefit Tunnel To Towers Foundation. For those that do not know, Tunnel to Towers supports gold star military families and first responders who have lost their life while serving their country. Tunnel to Towers pays off the widow/widowers home mortgage and helps support surviving family members. T2T also builds smart homes for veterans who have had catastrophic injuries. Club Fit donates all proceeds from T-shirt sales.
Special thanks to our members, not models, Gracie Mason and Gabriella Walker for modeling our new shirts and tank tops! 😄

08/02/2025

MONDAY 8-4-2025 5:15am CORE-FIT WORKOUT:
10min DYNAMIC WARMUP: 4 ROUNDS :40/:10 1) ropes. 2) light DB devil press. 3) TRX ROW
WORKOUT: TABATA :20/:10 for 6 SETS BEFORE ROTATING OF: 1) SKI ERG 2) KB HIP HINGE 3) SLAM BALLS 4) KB GOBLET SQUATS
5) DB PUSH PRESS 6) ROWER

TUESDAY 8-5-2025 5:15am CORE-FIT WORKOUT:
30MIN HILL BIKE TRAINING THEN: 5x10 BACK SQUATS 10,8,6,8,10 5x10 SLDL 10,8,6,8,10 4 LENGTHS OF WALKING KB LUNGES 3x15 TRX LUNGES EACH SIDE (if time allows) 4x10 STANDING CALF RAISE (time allows)

THURSDAY 8-7-2025 5:15am CORE-FIT WORKOUT:
Partner up after an 8min dynamic warm-up and complete:
3 rounds with three exercises. 4:00 of work with 1:30rest
Partner A does 15 reps while partner B works other exercise.
1) 10 burpee to broad jump--rope rotation
2) 10 Landmine squat press--KB AB EXT.
3) 10 heavy slam balls--KB split squats

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07/25/2025

MONDAY 7-28-2025 5:15am CORE-FIT WORKOUT:
4 Round Warm-up: (:40 max time before moving) 1) 10 Burpees 2) 10 American KB swing 3) 10 TRX Pushups then:
10,9,8,7,6,6,6, BENCH PRESS
LADDER UP PUSHUPS 2,4,6,8,10,12,14
10,9,8,7,6,6,6 DEADLIFTS LADDER UP KBHP
2,4,6,8,10,12,14

TUESDAY 7-29-2025 5:15AM CORE-FIT WORKOUT:
10min BIKE WARM-UP THEN:
1000M RUN--SLED PUSH (210 pounds down-back X3)
1000M RUN--FARMERS CARRY (62/40 6 bldg. lengths)
1000M RUN--WALKING LUNGES (40/26 3.5 bldg. lengths
1000M RUN--1000M ski erg

THURSDAY 7-31-2025 5:15am CORE-FIT WORKOUT:
10min BIKE WARM-UP THEN:
1000M RUN--SLED PULL (210 pounds down-back X3)
1000M RUN--1000M ROW
1000M RUN--BURPEE BROAD JUMP (down-back X3)
1000M RUN--100 WALL BALL 16/12

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