Dan Epstein

CFM: Friday, June 16th, 2017   Warm-up: 500M Row Then Yodel   Pre-Game: 5-Minutes 30 Second Squat Hold 20 Switches 30 Second Plank 10 AbMat Sit-ups   Workout: 5 – 4 – 3 – 2 – 1 Rounds of Mindy*… Read more »

CFM: Thursday, June 15th, 2017   Warm-up: 2 Rounds 40 Mountain Climbers 20 Jumping Jacks 10 Rig Squats   Pre-Game: 8-Minutes Warm up your Back Squat Between Efforts: 30 Double-Unders   Workout: 5 Rounds 3-Minutes / 3-Minutes Rest 10 Back… Read more »

CFM: Wednesday, June 14th, 2017   Warm-up: 2 Rounds 1-Minute Jump Rope 15 Back Rolls 5 Slow Squats   Pre-Game: 4 Rounds 3 Squat Clean & Jerks* (M) 45/75/95/115 & (W) 35/55/65/75 8 Box Jumps 24 Double-Unders   * CRx:… Read more »

CFM: Tuesday, June 13th, 2017   Warm-up: 2 Rounds Row 200M 16 Walking Lunge Steps 8 PVC Pass Throughs   Pre-Game: 5 Rounds 3 Deadlifts (Ascending Weights) 7 Plate Rainbows 21 Double-Unders   Workout: 7 Rounds 200M Run 10 Toes… Read more »

CFM: Monday, June 12th, 2017   Warm-up: 2 Rounds 1-Minute Jump Rope 10 Rig Squats 5 Wormy Push-ups   Enduro-Core: 5 Rounds 300M Run 15 AbMat Sit-ups 15 Weighted Hanging Knee Raises (15/10 DB)   Workout: Partner Workout – 12… Read more »

CFM: Sunday, June 11th, 2017   Warm-up: 2 Rounds 40 Mountain Climbers 15 Back Rolls 30 Second Plank   Pre-Game: 7-Minutes 300M Jog Followed by: An AMRAP in the Remaining Time 50 Double-Unders 10 Jump Squats 10 Push-ups   Workout:… Read more »

CFM: Saturday, June 10th, 2017   Warm-up: 2 Rounds 200M Row 16 Walking Lunge Steps 8 PVC Pass Throughs   Pre-Game: 4 Rounds 3 Thrusters (75/55) 5 Strict Pull-ups 7 Deck Squats or Atomic Sit-ups   Workout: 40 Clusters (75/55)… Read more »

CFM: Friday, June 9th, 2017   Warm-up: Mobilize and Wander Enduro-Core is 1st…. It’s Sassy Fun   Enduro-Core: With a Partner 18 – 15 – 12 – 9 – 6 – 3 Calories on the Rower/Bike 2X AbMat Sit-ups  … Read more »

CFM: Thursday, June 8th, 2017   Warm-up: 2 Rounds 200M Row 20 Second Handstand Hold 10 PVC Overhead Squats   Pre-Game: 5 Rounds 8 Dumbbell Snatches 4 DB Goblet Squats 2 Burpees   When you’re finished, demo the DB OHS… Read more »

CFM: Wednesday, June 7th, 2017   Warm-up: 2 Rounds 40 Mountain Climbers 20 Jumping Jacks 10 Rig Squats   Pre-Game: 6-Minute EMOM Even: 16 Step-ups (24/20) Odd: 10 Jump Squats (45/35) – Jerk Depth   At 6:00 – Start Warming… Read more »