CFM: Thursday, April 6th, 2017

CFM: Thursday, April 6th, 2017


Warm-up: 2 Rounds

1-Minute Jump Rope

20 Second Salute to the Sun Hold

5 Slow Push-ups


Pre-Game: 8-Minute Cap

Find Partner(s) to share your setup

Rotate through the Stations at least 2X’s

Warm up and Test each Movement


Workout: 4 Rounds (45 Sec Work / 15 Sec Transition)

Bench Press (115/75)

Rage Balls (30/20 or 16)

Dumbbell Burpee Deadlifts (35/25’s)

Row Calories (Bike for Psychos)



Strength: Barbell Curls

Sets of 5

Work to a Nice and Meaty Set


Core: 3 Rounds

20 Leg Overs

80 Second 6” Leg Raise