CFM: Thursday, March 30th, 2017

Posted March 29, 2017 by Dan Epstein & filed under Workout of the Day.

CFM: Thursday, March 30^th, 2017

Warm-up: 2 Rounds

200M Row

16 Walking Lunge Steps

8 Hanging Knee Raises

Pre-Game: 7-Minute AMRAP

3 Muscle Snatches (Ascending Weights)

6 Atomic Sit-ups

12 Switches

Workout: 3 – 6 – 9 – 12 – 15 – 18 (12-Minute Cap)

Toes to Bar

Box Jumps (30/24)

Power Snatches (105/70)

Endurance: The Pool

Immediately After the Workout

Clean up when you return

Core: 4 Rounds

15 Touch the Ceiling

15 Kick the Ceiling

WOD: Tuesday, April 7th, 2026 (Burpee Day 71)

Group Dynamic Warmup:

Plate Squat Tabata – 2 Minutes
:20s Bottom of squat hold – :10s of Plate Squats
Couch Stretch – 1 Minute per side

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Pre-Game: 4 Rounds (12 Min Cap)

1 Minute Row/Ski/Bike
3 Front Squats (ascending weights)
:15s Hollow Hold

*Front Squats come from the ground

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Workout: AMRAP x 20 Minutes

Complete 2 Rounds of:

250 Meter Row/Ski OR 600 M Bike
15 Ab-Mat Sit Ups
5 Front Squats (155/105)

-THEN-

Complete 2 Rounds of:

250 Meter Row/Ski OR 600 M Bike
15 Ab-Mat Sit Ups
15 Wall Balls (20/14)

*Once 4 rounds are complete return back to the top

*CRx: 5 Front Squats (185/115)

*One score: total # of rounds completed + partial reps

250 M Row/ski OR 600 M Bike = 2 Reps

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Cardio Option: AMRAP x 20 Minutes

Complete 2 Rounds of:

250 Meter Row/Ski OR 600 M Bike
15 Ab-Mat Sit Ups
15 DB/KB Goblet Squats (50/35)(24K/16K)

-THEN-

Complete 2 Rounds of:

250 Meter Row/Ski OR 600 M Bike
15 Ab-Mat Sit Ups
15 Wall Balls (20/14)

*Once 4 rounds are complete return back to the top

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Core: 4 Rounds

30 Plate Twists (25/15)
30 Flutter Kicks

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