CFM: Saturday, April 22nd, 2017

CFM: Saturday, April 22nd, 2017   Warm-up: 2 Rounds 200M Row 16 Walking Lunge Steps 10 Bench Dips   Pre-Game: 9-Minute EMOM Minutes 0 – 2: 5 Burpees + 5 Clean & Jerks (95/65) Minutes 3 – 5: 4 Burpees… Read more »

CFM: Friday, April 21st, 2017

CFM: Friday, April 21st, 2017   Warm-up: 500M Row Then Kvetch   Pre-Game: 5-Minute AMRAP 15 Squats 30 Second Squat Hold 10 Push-ups 20 Second Plank 5 Pull-ups 10 Second L-Hang   Workout: 7 Rounds 14 Weighted Switches (20/15 Single… Read more »

CFM: Thursday, April 20th, 2017

CFM: Thursday, April 20th, 2017   Warm-up: 2 Rounds 1-Minute Jump Rope 10 Jump Squats 10 Back Rolls   Pre-Game: 8-Minute Cap Build your Deadlift Bar for the Workout Between Each Weight Change: 30 Seconds Row/Bike 5 Atomic Sit-ups  … Read more »

CFM: Wednesday, April 19th, 2017

CFM: Wednesday, April 19th, 2017   Warm-up: 2 Rounds 200M Row 16 Walking Lunge Steps 8 PVC Pass Throughs   Pre-Game: 7-Minute EMOM 3 Power Snatches + 3 Overhead Squats (Ascending Weights) 7 AbMat Sit-ups 21 Double-Unders (in workout gear)… Read more »

CFM: Tuesday, April 18th, 2017

CFM: Tuesday, April 18th, 2017   Warm-up: 2 Rounds 40 Mountain Climbers 25 Super Light Kettlebell Swings 10 Squats   Pre-Game: 6-Minute EMOM Even: 40 Seconds Row/Bike Odd: 15 Wallballs (your call)   Workout: 800M Run   Followed by: 16… Read more »

CFM: Monday, April 17th, 2017

CFM: Monday, April 17th, 2017   Warm-up: 2 Rounds 1-Minute Jump Rope 10 Squats 5 Slow Stretchy Push-ups   Pre-Game: 5-Minute AMRAP 20 Switches 5 Hang Squat Cleans (Workout Weight) 5 Burpees   Workout: 20 Strict Handstand Pushups 40 Power… Read more »

CFM: Sunday, April 16th, 2017

CFM: Sunday, April 16th, 2017   Warm-up: 400M Jog Then engage in witty banter   Pre-Game: 9-Minute AMRAP A: 40 Second Row B: 16 Dumbbell Snatches (35/25) – 8 each arm C: 16 Hand Release Push-ups   Workout: 3 Rounds… Read more »

CFM: Saturday, April 15th, 2017

CFM: Saturday, April 15th, 2017   Warm-up: 2 Rounds 200M Row 16 Back Rolls 8 Squats   Pre-Game: 8-Minute AMRAP 3 Thrusters (Ascending Weights) 5 Toes to Bar 7 Wallballs (?) 30 Second Cardio (?)   Workout: 18 – 15… Read more »

CFM: Friday, April 14th, 2017

CFM: Friday, April 14th, 2017   Warm-up: 500M Row Then Mobilize   Pre-Game: 5-Minute AMRAP 30 Second Squat Hold 12 Air Squats 30 Second Plank 6 Push-ups   Workout: 4 Rounds 40 Switches 30 Russian Kettlebell Swings (16K/12K) 20 Back… Read more »

CFM: Thursday, April 13th, 2017

CFM: Thursday, April 13th, 2017   Warm-up: 2 Rounds 200M Row 16 Walking Lunge Steps 10 PVC Pass Throughs   Pre-Game: 7-Minute AMRAP 4 Power Cleans (Ascending) 8 AbMat Sit-ups 12 Steps-Ups (24/20)   Workout: 15-Minute AMRAP 5 Power Cleans… Read more »