CFM: Wednesday, February 22nd, 2017

Posted February 21, 2017 by Dan Epstein & filed under Workout of the Day.

CFM: Wednesday, February 22^nd, 2017

Warm-up: 2 Rounds

1-Minute Jump Rope

Pre-Game: 8-Minute EMOM

Even: Row 12/9 Calories

Odd: 9 Burpees

Warm-up your Deadlift

Workout: 5 Rounds

15 Rage Balls (30/20 or 16)

12 Pull-ups

9 Deadlifts (225/135)

Endurance: Run

The Pool

Core: 5 Rounds

12 Evil Wheels

12 Muffin Toppers

WOD: Thursday, August 27th, 2026

Group Dynamic Warmup:

2 Minutes of movement
:20s of high knees, air squats, squat hold
Couch Stretch – 1 Min per side

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Pre-Game: 3 Rounds

1 Minute Row/Ski/Bike
6 Alt Front Rack Lunges (ascending weights)
:10s Hanging Knee Raise Hold

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Workout: 3 intervals (6 Minutes ON / 2 Min OFF)

Intv1:

Buy in: 500 Meter Row/Ski OR 1200 M Bike

-in remaining time complete AMRAP of:

8 Toes to Bar
10 Alt Front Rack Lunges (105/75)

Intv2:

Buy in: 500 Meter Row/Ski OR 1200 M Bike

-in remaining time complete AMRAP of:

6 Toes to Bar
8 Alt Front Rack Lunges (115/85)

Intv3:

Buy in: 500 Meter Row/Ski OR 1200 M Bike

-in remaining time complete AMRAP of:

4 Toes to Bar
6 Alt Front Rack Lunges (135/95)

*Three Total Scores:

Rounds + Reps completed for each interval

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Cardio Option: 3 intervals (6 Minutes ON / 2 Min OFF)

Intv1:

Buy in: 500 Meter Row/Ski OR 1200 M Bike

-in remaining time complete AMRAP of:

8 Toes to Bar
10 Alt DB Lunges (50/35)

Intv2:

Buy in: 500 Meter Row/Ski OR 1200 M Bike

-in remaining time complete AMRAP of:

6 Toes to Bar
8 Alt DB Lunges (50/35)

Intv3:

Buy in: 500 Meter Row/Ski OR 1200 M Bike

-in remaining time complete AMRAP of:

4 Toes to Bar
6 Alt DB Lunges (50/35)

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Core: 4 Rounds

10 Banded Palloff Presses
10 Banded Rotations

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