CFM: Monday, March 27th, 2017

Posted March 26, 2017 by Dan Epstein & filed under Workout of the Day.

CFM: Monday, March 27^th, 2017

Warm-up: 2 Rounds

1-Minute Jump Rope

12 Back Rolls

8 PVC Pass Throughs

Pre-Game: 8-Minute EMOM

Even: 40 Second Row or Bike

Odd: 16 Switches + Squat Cleans (95/65)

Workout: 5 – 10 – 15 – 20 – 15 – 10 – 5

Hang Squat Cleans (95/65)

Pull-ups

Strength: Muscle Snatch

Press Outs ARE Allowed

Core: 4 Rounds

15 Weighted Sit-ups

30 Russian Twists

WOD: Thursday, September 4th, 2025

Group Dynamic Warmup:

Glute Bridge – Hip Thrust Tabata – 2 Minutes
:20s Glute Bridge Hold – :10s of Hip Thrusts
Couch Stretch – 1 Minute per side

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Pre-Game: 4 Rounds (12 Min Cap)

(9/7) Calorie Row/Bike/Runner/Ski
3 Power Cleans (ascending weights)
3 Wall Balls (Quality Reps)

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Workout: 4 Intervals (1 Minute Stations / :15s Transition)

Station 1: Max Power Cleans (135/95)
Station 2: Max Wall Balls (20/14)
Station 3: Max Calorie Row/Bike/Runner/Ski
Station 4: Rest

*RX+: PC (155/105) / CRX: (185/115)

*4 Total Scores:

Total reps accumulated for each interval
PC + WB + Cals for each intv

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Cardio Option: 4 Intervals (1 Minute Stations / :15s Transition)

Station 1: Max Russian KB Swings (24K/16K)
Station 2: Max Wall Balls (20/14)
Station 3: Max Calorie Row/Bike/Runner/Ski
Station 4: Rest

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Core: 4 Rounds

30 Flutter Kicks
:30s Hollow Hold

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