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: Thursday, July 16th, 2026

Group Dynamic Warmup:

Jumping Jacks – 30 Reps
Sumo inchworm push ups – 5-4-3-2-1 reps
Samson Stretch – 1 Min per side

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Pre-Game: 3 Rounds (10 Min Cap)

1 Minute Row/Bike/Runner/Ski
6 Alt Front Rack Lunges (ascending weights)
:15s Hollow Hold

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Workout: 2 Intervals

AMRAP x 2 Minutes

Max Calorie Row/Bike/Runner/Ski

-Rest :30s-

AMRAP x 6 Minutes

24 Double Unders
12 Ab-Mat sit Ups
6 Alt Front Rack Lunges (115/85)

-Rest 2 Minutes and Repeat-

*4 Total Scores:

Calories completed for each interval
Rounds + Reps completed for each interval

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Cardio Option: 2 Intervals

AMRAP x 2 Minutes

Max Calorie Row/Bike/Runner/Ski

-Rest :30s-

AMRAP x 6 Minutes

24 Double Unders
12 Ab-Mat sit Ups
6 Alt DB Lunges (50×2/35×2)

-Rest 2 Minutes and Repeat-

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Core: 4 Rounds

10 Banded Palloff Presses
10 Banded Rotations

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