CFM: Sunday, February 5th, 2017 (Burpee Day = 69)

CFM: Sunday, February 5th, 2017 (Burpee Day = 69)


Warm-up: 2 Rounds

200M Row

16 Back Rolls

8 Air Squats


Pre-Game: Frozen Pool

Go for a Run



100 Hang Squat Cleans (75/55)

100 Wallballs (14/10)

100 Box Jumps (24/20)

100 AbMat Sit-ups


The work MAY be done in any order and any partition, BUT….

Every Transition Between Exercises = 4 Burpees



Wallballs in the Rig Room

Hang Squat Cleans in the Main Room

Box Jumps in the Rower Room and Dumbbell Rooms

AbMat Sit-ups on the Large Blue Mats


Strength: Sumo Deadlifts

Work up to a Moderate Weight

Focus on the different muscle engagement


Core: 2 Rounds

120 Second 6” Leg Raise

30 Second Rest Between

5 Long Sit-ups Every Break