CFM: Tuesday, October 3rd, 2017

Posted October 2, 2017 by Dan Epstein & filed under Workout of the Day.

CFM: Tuesday, October 3^rd, 2017

Warm-up: 2 Rounds

1-Minute Jump Rope

12 Super Light American Kettlebell Swings

8 Push-ups

Strength: Strict Press

6 Sets of 3 (From the Rack)

70 % of 1-Rep Max

Workout: 60 Power Cleans (145/90)

Every 3:00 (Including 0:00): Run 200M

Endurance: Tabata Switches

Score is the Lowest Round

Core: 4 Rounds

20 Leg Overs

40 Second Plank

WOD: Saturday, February 21st, 2026 (Burpee Day 26)

Group Dynamic Warmup:

Plate Squat Tabata – 2 Minutes
:20s Bottom of squat hold – :10s of Plate Squats
Banded Lat/Samson Stretch – 1 Min per side

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Pre-Game: 4 Rounds (12 Min Cap)

Run to the end of the driveway
3 Squat Cleans (ascending weights)
:10s Chin over bar hold

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Workout: For Time

500 Meter Run

-into-

3 Rounds

5 Strict Pull Ups
5 Squat Cleans (155/105)

-Then-

400 Meter Run

-into-

3 Rounds

4 Strict Pull Ups
4 Squat Cleans (155/105)

-Then-

300 Meter Run

-into-

3 Rounds

3 Strict Pull Ups
3 Squat Cleans (155/105)

*Rx+: Squat Cleans (185/115) / *CRx: Squat Cleans (205/125)

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Cardio Option: For Time

500 Meter Run

-into-

3 Rounds

5 Strict Pull Ups
10 Atomic Sit Ups (25/15)

-Then-

400 Meter Run

-into-

3 Rounds

4 Strict Pull Ups
8 Atomic Sit Ups (25/15)

-Then-

300 Meter Run

-into-

3 Rounds

3 Strict Pull Ups
6 Atomic Sit Ups (25/15)

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Core: 4 Rounds

20 Weighted Reach the ceilings (25/15)
20 Kick the ceilings

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