Dan Epstein

CFM: Thursday, July 6th, 2017   Warm-up: 2 Rounds 40 Mountain Climbers 20 Jumping Jacks 10 Push-ups   Pre-Game: 5-Minute EMOM 3 Deadlifts (135/85) + 5 Bar Over Burpees   Workout: 4 Rounds 50 Double-Unders 25 Deadlifts (185/115) 5 Double… Read more »

CFM: Wednesday, July 5th, 2017   Warm-up: 2 Rounds 200M Row 30 Second Squat Hold 30 Second Elbow Plank   Pre-Game: 4 Rounds 200M Run 10 Jump Squats 5 Squat Snatches (your call)   Workout: 13-Minute AMRAP 6 Plate Burpees… Read more »

CFM: Tuesday, July 4th, 2017   Warm-up: 2 Rounds 1-Minute Jump Rope 12 Back Rolls 8 PVC Pass Throughs   DO NOT SET UP OR CLAIM EQUIPMENT RIGHT AWAY   Pre-Game: Find a Partner and… 3 Rounds: 5 Power Snatches… Read more »

CFM: Monday, July 3rd, 2017   Warm-up: 2 Rounds 200M Row 10 Rig Squats 5 Handstand Push-ups   Pre-Game: 5 Rounds 30 Double-Unders 10 Switches 3 Squat Clean & Jerks   Women: 65 / 75 / 85 / 95 /… Read more »

CFM: Sunday, July 2nd, 2017   Warm-up: 2 Rounds 200M Row 16 Walking Lunge Steps 8 Push-ups   Pre-Game: 7-Minute Cap 400M Run 2 Rounds of the Workout at 20% of the Reps (10 – 8 – 6 – 4… Read more »

CFM: Saturday, July 1st, 2017   Warm-up: 2-Minutes of Jump Rope Followed by: 2 Rounds 20 Step-ups 10 Kettlebell Deadlifts   Pre-Game: 8-Minute Cap Collect Equipment for the Workout Warm-up your Deadlifts to the 3rd Round Weight Warm-up your Box… Read more »

CFM: Friday, June 30th, 2017   Warm-up: 500M Row Battle with Foam Rollers   Pre-Game: 5-Minute EMOM 15 Second Plank 5 Push-ups 15 Second Squat Hold 5 Squats   Workout: 5 – 10 – 15 – 20 – 25 –… Read more »

CFM: Thursday, June 29th, 2017   Warm-up: 2 Rounds 1-Minute Jump Rope 12 Back Rolls 8 PVC Pass Throughs   Pre-Game: 7-Minute AMRAP 6 Dumbbell Squat Snatches (3 Each Arm) 6 Atomic Sit-ups 12 Weighted Switches with the Dumbbell  … Read more »

CFM: Wednesday, June 28th, 2017   Warm-up: 2 Rounds 200M Row 30 Second Squat Hold 30 Second Plank   Pre-Game: 6-Minute EMOM 1 Squat Clean + 1 Front Squat (135/85) + 3 Bar Over Burpees + 5 American Kettlebell Swings… Read more »

CFM: Tuesday, June 27th, 2017   Warm-up: 2 Rounds 40 Mountain Climbers 20 Jumping Jacks 10 Push-ups   Pre-Game: 6-Minute AMRAP 2 Power Clean to Overhead (Ascending Weights) 30 Double-Unders   Workout: 4 Rounds 400M Run 25 Wallballs (20/14) 10… Read more »