WOD: Tuesday, October 31st, 2017

Warm-up: Dynamic  25 Jumping Jacks 15 Seconds – High Knees 15 Seconds – Butt Kicks 15 Slow PVC Pass throughs Strength: Push Press 5 Sets of 3 95% of your 1-Rep Max Strict Press   Workout: 5 Rounds 300M Run… Read more »

CFM: Tuesday, October 23rd, 2017

CFM: Tuesday, October 23rd, 2017   Warm-up: 2 Rounds 1-Minute Jump Rope 10 Push-ups 20 Second Plank Strength: Push Press (From the Rack) 5 Sets of 3 90% of 1-Rep Max STRICT PRESS   Workout: 4 Cycles 9 – 6… Read more »

CFM: Monday, October 22nd, 2017

CFM: Monday, October 22nd, 2017   Warm-up: 300M Row Then get ready to Squat Strength: Front Squats (From the Rack) 5 Sets of 5 55% of 1-Rep Max   Workout: 17-Minute AMRAP (For Max Weight) 24 Double-Unders 8 Toes to… Read more »

CFM: Sunday, October 21st, 2017

CFM: Sunday, October 21st, 2017   Warm-up: 2 Rounds 200M Row 16 Back Rolls 8 PVC Pass Throughs Pre-Game: Parking Lot Sprints 10 Rounds Run there & Jog Back Build into the Sprint, Start Moderate and Increase RPE   Workout:… Read more »

CFM: Saturday, October 20th, 2017

CFM: Saturday, October 20th, 2017   Warm-up: 2 Rounds 40 Mountain Climbers 20 Jumping Jacks 10 Air Squats Pre-Game: 5 Rounds 2 Thrusters (Ascending Weight) 5 Push-ups 20 Double-Unders   Workout: 7 Rounds Run to Millburn Ave 6 Burpee Pull-ups… Read more »

CFM: Friday, October 19th, 2017

CFM: Friday, October 19th, 2017   Warm-up: 300M Row Then close your eyes and chant as a group Pre-Game: 3 Rounds 16 Walking Lunge Steps 32 Second Elbow Plank   Workout: 4 Rounds 500M Run 40 Wallballs (10/8) 30 Weighted… Read more »

CFM: Thursday, October 18th, 2017

CFM: Thursday, October 18th, 2017   Warm-up: 2 Rounds 200M Row 30 Second Squat Hold 10 PVC Pass Throughs Strength: Back Squat 1-Rep Max   Workout: 4 Rounds 4-Minutes / No Rest Between 400M Run Max Squat Cleans (155/95)*  … Read more »

CFM: Wednesday, October 17th, 2017

CFM: Wednesday, October 17th, 2017   Warm-up: 2 Rounds 200M Row 30 Second Squat Hold 10 PVC Pass Throughs Strength: Deadlift – Deload 10 Singles 55% of 1-Rep Max   Workout: 3 Rounds 15 Chest to Bar Pull-ups 20 Hand… Read more »

CFM: Tuesday, October 16th, 2017

CFM: Tuesday, October 16th, 2017   Warm-up: 2 Rounds 1-Minute Jump Rope 10 Back Rolls 5 Push-ups Strength: Strict Press 1-Rep Max   Workout: 4 Rounds 200M Run 15 Power Cleans (115/75) 10 Lunges (115/75) 5 Bar Facing Burpees  … Read more »

CFM: Monday, October 16th, 2017

CFM: Monday, October 16th, 2017   Warm-up: 300M Row Then get ready to Squat Strength: Back Squat – Deload 5 Sets of 5 at 55% of 1-Rep Max   Workout: 20 Deadlifts (245/145)   5 Rounds 6 Toes to Bar… Read more »