Dan Epstein

CFM: Wednesday, February 22nd, 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… Read more »

CFM: Tuesday, February 21st, 2017   Warm-up: 500M Row Then get ready to Squat   Pre-Game: Back Squats Work up to 3 Heavy-ish Singles at 80% 10-Minute Cap   Workout: 3 Rounds 40 Wallballs (30/20) 50 Box Jumps (24/20)  … Read more »

CFM: Monday, February 20th, 2017   Warm-up: 2 Rounds 1-Minute Jump Rope 2 Heads, Shoulder, Knees & Toes 15 Second of Quiet Contemplation   Pre-Game: 6-Minute EMOM Even: 1 Power Snatch + 3 Overhead Squats (Ascending Weights) Odd: 30 Switches… Read more »

CFM: Sunday, February 19th, 2017   Warm-up: 2 Rounds 200M Row 12 Walking Lunge Steps 10 Jumping Pull-ups (Bar 6” over your reach)   Pre-Game: 7-Minute Cap 800M Run In the Remaining Time AMRAP: 10 Deadlifts (Workout Weight) 10 Push… Read more »

CFM: Saturday, February 18th, 2017   Warm-up: 2 Rounds 200M Row 10 Rig Squats 10 PVC Pass Throughs   Pre-Game: 8-Minute EMOM Even: 4 Clusters (Ascending Weight) Odd: 40 Double-Unders   Workout: 18 Minute AMRAP 200M Run 9 Thrusters (135/85)… Read more »

CFM: Friday, February 17th, 2017 (Burpees are DONE)   Warm-up: 500M Row Roll around in pretend agony   Pre-Game: 6-Minute AMRAP 30 Second Squat Hold 30 Second Handstand Hold (or Plank) 30 Second Chin Over the Bar Hold 30 Second… Read more »

CFM: Thursday, February 16th, 2017 (Burpee Day = 80)   Warm-up: 2 Rounds 200M Row 16 Back Rolls 8 Push-ups   Pre-Game: 8-Minute AMRAP 3 Front Squats at Ascending Weights Lunge Across the Room 12 American Kettlebell Swings (16K/12K) Stroll… Read more »

CFM: Wednesday, February 15th, 2017 (Burpee Day = 79)   Warm-up: 2 Rounds 40 Mountain Climbers 20 Jumping Jacks 10 Rig Squats   Pre-Game: 8-Minute AMRAP 20 Switches 5 Deadlifts (ascending Weights) 5 Bar Over Burpees   Workout: 5 Rounds… Read more »

CFM: Tuesday, February 14th, 2017 (Burpee Day = 78)   Warm-up: 2 Rounds 200M Row 10 Rig Squats 10 Calf Stretches (you choose the style)   Pre-Game: 8-Minute EMOM Even: 40 Unbroken Double Unders Odd: 5 Power Cleans and Push… Read more »

CFM: Monday, February 13th, 2017 (Burpee Day = 77)   Warm-up: 2 Rounds 1-Minute Jump Rope 20 Second Handstand Hold 5 Sloppy Push-ups   Pre-Game: 8-Minute Cap Warm up your Squat Clean & Jerk 30 Seconds on the Rower or… Read more »