CFM: Tuesday, July 25th, 2017

Posted July 24, 2017 by Dan Epstein & filed under Workout of the Day.

CFM: Tuesday, July 25^th, 2017

Warm-up: 2 Rounds

200M Row

10 Squats

3 Strict Pull-ups

Pre-Game: 8-Minutes

3 Deadlifts (Ascending)

6 Toes to Bar

12 Walking Lunge Steps

*Bar MU: Make sure to warm your shoulders up properly

Workout: 5 Rounds

24 AbMat Sit-ups

12 Deadlifts (205/125)

6 Chest-to-Bar Pull-ups

CRx: 5 Rounds

18 GHD Sit-ups*

9 Deadlifts (275/175)

3 Bar Muscle-ups

*GHD’s are reserved for CRx ONLY (bummer)

Endurance: Intervals

300M X 5

Rest 1-Minute Between Efforts

Core: 3 Rounds (Lots in the Workout)

10 Leg Overs

30 Second Plank

WOD: Wednesday, January 15th, 2025

Warm-up: Group Dynamic

Jumping Jacks – 30 Reps
Sumo Inchworm Push Ups – 5-4-3-2-1 Reps
Pigeon Stretch – 1 Minute per side

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Strength: Clean Complex (17 Minutes)

Establish a new 1 Rep Max

*1 Clean (from the floor) + 1 Hang Clean

*Cleans can be squat or power

*Try to keep it the same from week 1

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Workout: 4 Intervals (3 Minutes ON / 1 Minute OFF)

AMRAP x 3 Minutes

9 Toes to Bar
6 Box Jumps (24”/20”)
3 Power Cleans (135/95)

*Pick up where you leave off after rest period

*One score – total # of rounds + reps completed

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Cardio Option: 4 Intervals (3 Minutes ON / 1 Minute OFF)

AMRAP x 3 Minutes

9 Toes to Bar
6 Box Jumps (24”/20”)
9 Russian KB Swings (24K/16K)

*Pick up where you leave off after rest period

*One score – total # of rounds + reps completed

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Core: 4 Rounds

30 CrossBody Mountain Climbers
:30s Side Plank (per side)

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