WOD

CFM: Sunday, September 24th, 2017   Warm-up: 2 Rounds 200M Row 1-Minute Squat Hold 5 10-Count Push-ups Pre-Game: 3 Rounds 10 Jump Squats (Empty Bar) 10 Atomic Sit-ups 15 American Kettlebell Swings (16K/12K)   Workout: 9 Rounds Run to Millburn… Read more »

CFM: Saturday, September 23rd, 2017   Warm-up: 2 Rounds 1-Minute Jump Rope 16 Walking Lunge Steps 8 PVC Pass Throughs Pre-Game: 5 Rounds 3 Squat Snatches (Ascending Weights) 6 Push-ups 9 Old School Crunches   Workout: 2 Rounds 60 Wallballs… Read more »

CFM: Friday, September 22nd, 2017   Warm-up: 500M Row Then 2 Rounds of Pictionary with a Friend Pre-Game: 2 Rounds 20 Walking Lunge Steps 30 Second Plank 20 Walking Lunge Steps 30 Second Squat Hold   Workout: 10 Rounds 2-Minutes… Read more »

CFM: Thursday, September 21st, 2017   Warm-up: 2-Minute Jump Rope Then get ready to squat Strength: Back Squats 6 Sets of 2 75% of your 1-Rep Max   Workout: 16-Minute Cap 4 Rounds 400M Run 20 Box Jumps (24/20) 10… Read more »

CFM: Wednesday, September 20th, 2017   Warm-up: 2 Rounds 200M Row 15 Back Rolls 10 Air Squats Strength: Deadlifts 9 Sets of 2 60% of your 1-Rep Max   Workout: 21 – 18 – 15 – 12 – 9 –… Read more »

CFM: Tuesday, September 19th, 2017   Warm-up: 2 Rounds 1-Minute Jump Rope 10 Jump Squats 30 Second Plank Strength: Strict Press 7 Sets of 3 From the Rack 60% of your 1-Rep Max (Up 5% from last week)   Workout:… Read more »

CFM: Monday, September 18th, 2017   Warm-up: 300M Row Then get ready to Squat Strength: Back Squats 5 Sets of 5 60% of your 1-Rep Max (Up 5% from last week)   Workout: 12-Minute AMRAP 21 Double-Unders 7 Plyo Push-ups… Read more »

CFM: Sunday, September 17th, 2017   Warm-up: 2 Rounds 200M Row 30 Second DACA Discussion (preferably hostile) Pre-Game: 3 Round Partner Warm-up 20 Back to Back Squats (Yup your Backs are Touching) 15 Push-ups with Fist Bump at the Top… Read more »

CFM: Saturday, September 16th, 2017   Warm-up: 2 Rounds 1-Minute Jump Rope 15 Back Rolls 10 Rig Squats Pre-Game: 8-Minutes Find a Rack (or Share One 2 Front Squats (Warm-ups) 6 Push-ups 12 Switches   Workout: 21-Minute AMRAP 200M Run… Read more »

CFM: Friday, September 15th, 2017   Warm-up: 500M Row Then 90 Seconds of Quiet Meditation Pre-Game: 2 Rounds / 30 Second Break Between 30 Double-Unders 20 Step-ups 10 Air Thrusters   Workout: 5 Rounds 400M Run 30 Step-ups on 20”… Read more »