Dan Epstein

CFM: Wednesday, May 17th, 2017   Warm-up: 2 Rounds 1-Minute Jump Rope 10 PVC Pass Throughs 5 Slow Push-ups   Pre-Game: 6-Minute Partner AMRAP Partner 1: 12/9 Calories on Rower/Bike Partner 2: 10 Dumbbell Thrusters (2 DB’s, you pick the… Read more »

CFM: Tuesday, May 16th, 2017   Warm-up: 2 Rounds 200M Row 30 Second Squat Hold 30 Second Handstand Hold/Plank   Enduro-Core: Annie 50 – 40 – 30 – 20 – 10 Double-Unders AbMat Sit-ups   Workout: 10 Power Snatches (135/85)… Read more »

CFM: Monday, May 15th, 2017   Warm-up: 2 Rounds 1-Minute Jump Rope 16 Walking Lunge Steps 8 Push-ups   Pre-Game: 6-Minute EMOM Even: 40 Seconds Row/Bike (Faster Each Round) Odd: 4 Bear Complexes working up to (95/65) in the last… Read more »

CFM: Sunday, May 14th, 2017   Warm-up: 2 Rounds 40 Mountain Climbers 25 Jumping Jacks 10 Jumping Pull-ups   Pre-Game: Dog Sled Relays 2 Sleds (1 Heavier / 1 Lighter) Push in 1-Direction then Exchange Minimum o f6 Lengths per… Read more »

CFM: Saturday, May 13th, 2017   Warm-up: 2 Rounds 200MRow/Bike 10 Rig Squats 10 PVC Pass Throughs   Pre-Game: 6-Minute AMRAP 3 Squat Snatches (Ascending Weights) 3 Strict Pull-ups 9 Light Wallballs   Workout: 16-Minute AMRAP (For Max Weight) 30… Read more »

CFM: Friday, May 12th, 2017   Warm-up: 500M Row Then Jazzercise   Pre-Game: 5-Minute AMRAP 5 Burpees 10 Rage Balls (30/20) 20 Switches 20 Second Rest   Workout: 5 Rounds 40 Alternating Bench Pistols 30 Russian Kettlebell Swings (24K/16K) 20… Read more »

CFM: Thursday, May 11th, 2017   Warm-up: 2 Rounds 1-Minute Jump Rope 30 Second Squat Hold 10 Long Sit-ups   Pre-Game: 7-Minute AMRAP 3 Back Squats (Ascending Weights) 5 Push-ups 8 Step-ups (24/20)   Workout: Partner Workout – 5 Rounds… Read more »

CFM: Wednesday, May 10th, 2017   Warm-up: 2 Rounds 200M Run 16 Walking Lunges Steps 30 Second Plank   Enduro-Core: 400M Run + 40 Double Unders + 40 AbMat Sit-ups 300M Run + 30 Double Unders + 30 AbMat Sit-ups… Read more »

CFM: Tuesday, May 9th, 2017   Warm-up: 2 Rounds 40 Mountain Climbers 20 Back Rolls   Pre-Game: 6-Minute EMOM Even: 6 Burpees + 12 Walking Lunge Steps Odd: 40 Seconds Row/Bike   Workout: 30 Front Rack Lunges (95/65) + 60… Read more »

CFM: Monday, May 8th, 2017   Warm-up: 2 Rounds 1-Minute Jump Rope 16 Walking Lunge Steps 8 Push-ups   Pre-Game: 4 Rounds 5 Deadlifts (Work up to your Weight) 10 Deck Squats 20 Switches (or 10/7 Calories on the Bike)… Read more »