CFM: Monday, January 16th, 2017 (Burpee Day = 49) – Normal Schedule (No Kids/Teens Classes)

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CFM: Monday, January 16th, 2017 (Burpee Day = 49) – Normal Schedule (No Kids/Teens Classes)

 

Warm-up: 500M Row

Then Get Ready to Squat

 

Strength: 8-Minutes of Joy

Back Squat Warm Up – Drop Sets

Work up to a Moderate Weight (255/145)

Then Do Drop Sets Until you get to the Empty Bar

Constantly removing weight a small bit at a time

Best Done with a Partner

 

Workout: 4 Rounds / 4-Minutes Work with 2-Minutes Rest

300M Run

15 Wallballs (30/20)

Max Ground to Overhead in the Remaning Time

 

Weights:

Men’s: 135 / 155 / 185 / 205

Women’s: 85 / 95 / 115 / 125

 

Gymnastics: Pull-ups

IMMEDIATELY Following the Workout

50 Pull-ups As Fast As Possible

Written on the Board as a 2nd Finishing Time

 

Core: 4 Rounds

15 Long Sit-ups

15 Leg Overs