WOD

CFM: Friday, August 25th, 2017   Warm-up: 500M Row Aimlessly Wander Pre-Game: 5-Minute AMRAP 20 Walking Lunge Steps 30 Second Goblet Squat Hold 20 Walking Lunge Steps 30 Second Plank   Workout: 4 Rounds 400M Run 20 Air Squats 20… Read more »

CFM: Thursday, August 24th, 2017   Warm-up: 2 Rounds 1-Minute Jump Rope 12 Rig Squats 8 Push-ups Pre-Game: 8-Minutes Set-up and Warm-up your Front Squat 12 Switches & 12 AbMat Sit-ups Between Weights   Workout: 10 – 8 – 6… Read more »

CFM: Wednesday, August 23rd, 2017   Warm-up: 2 Rounds 200M Row 16 Walking Lunge Steps 8 PVC Pass Throughs Pre-Game: 4 Rounds 5 Power Snatches 10 Step-ups 15 Weighted Hanging Knee Raises (15/10)   Workout: 5 Rounds 21 Wallballs (20/14)… Read more »

CFM: Tuesday, August 22nd, 2017   Warm-up: 400M Jog Followed by 2 Rounds: 10 Rig Squats 5 Push-ups Pre-Game: 8-Minute EMOM Even: 30 Second Row/Bike Odd: 4 Squat Cleans (Ascending Weight)   Workout: 4 – 8 – 12 – 8… Read more »

CFM: Monday, August 21st, 2017   Warm-up: 2 Rounds 40 Mountain Climbers 20 Jumping Jacks 10 PVC Pass Throughs Pre-Game: 4 Rounds 200M Run 5 Overhead Squats (75/55) 15 AbMat Sit-ups   Workout: 14-Minute AMRAP 21 Double-Unders 7 Hang Squat… Read more »

CFM: Sunday, August 20th, 2017   Warm-up: 2 Rounds 200M Row 15 Back Rolls 10 Air Thrusters Pre-Game: 5-Minute AMRAP 10 Walking Lunge Steps 5 Power Cleans 2 Strict Pull-ups   Workout: 2 Rounds 800M Run 60 Switches 40 Power… Read more »

CFM: Saturday, August 19th, 2017   Warm-up: 2 Rounds 1-Minute Jump Rope 30 Second Squat Hold 30 Second Elbow Plank Pre-Game: 8-Minutes Find a Partner + A Bar + A Box The Each Person does an AMRAYW (As many rounds… Read more »

CFM: Friday, August 18th, 2017   Warm-up: 500M Row Waddle around for a bit Pre-Game: 3 Rounds 20 Air Thrusters 10 Weighted Hanging Knee Raises (15/10) 5 Burpees   Workout: 4 Rounds 35 Wallballs (14/10) 25 Squat Thrust Jumps 15… Read more »

CFM: Thursday, August 17th, 2017   Warm-up: 2 Rounds 200M Row 12 Back Rolls 12 Large Arm Circle (6 Each Way) Pre-Game: 4 Rounds 12 Switches 6 Atomic Sit-ups 2 Squat Cleans   Workout: 18-Minute AMRAP Run to Millburn Ave… Read more »

CFM: Wednesday, August 16th, 2017   Warm-up: 2 Rounds 40 Mountain Climbers 20 Walking Lunge Steps 10 Air Squats Pre-Game: 7-Minute AMRAP 3 Back Squats (Ascending) 7 Wallballs (14/1) 21 Double-Unders (in Lifters)   Workout: 5 Rounds / 2-Minute Rest… Read more »