CFM: Sunday, September 17th, 2017

CFM: Sunday, September 17th, 2017


Warm-up: 2 Rounds

200M Row

30 Second DACA Discussion (preferably hostile)

Pre-Game: 3 Round Partner Warm-up

20 Back to Back Squats (Yup your Backs are Touching)

15 Push-ups with Fist Bump at the Top (Alternating)

5 Jumping High Tens (High 5 with Both Hands)


Workout: 4 Rounds (NOT PARTNER)

400M Run

30 Box Jump Up & Overs (24/20)

20 Kettlebell Squat Cleans (24K/16K)

10 Burpee Pull-ups


Strength: Overhead Yoke Walk

8M for Max Weight


Core: 2 Rounds

60 Russian Twists

120 Flutter Kicks