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 »

CFM: Saturday, April 8th, 2017

CFM: Saturday, April 8th, 2017   Warm-up: 2 Rounds 200M Row 10 Jump Squats 10 PVC Pass Throughs   Pre-Game: 8-Minute Cap 3 Squats Snatches at Ascending Weights 10 Sit-ups (Any Style) 30 Double-Unders   Workout: 3 Rounds* 10 Squat… Read more »

CFM: Friday, April 7th, 2017

CFM: Friday, April 7th, 2017   Warm-up: 500M Row Then Mobilize and Moan   Pre-Game: 4-Minute AMRAP 15 Russian Kettlebell Swings (16K/12K) 10 Air Squats 5 Push-ups 20 Second Rest   Workout: 2 Rounds 800M Run 40 Switches 20 Front… Read more »

CFM: Thursday, April 6th, 2017

CFM: Thursday, April 6th, 2017   Warm-up: 2 Rounds 1-Minute Jump Rope 20 Second Salute to the Sun Hold 5 Slow Push-ups   Pre-Game: 8-Minute Cap Find Partner(s) to share your setup Rotate through the Stations at least 2X’s Warm… Read more »

CFM: Wednesday, April 5th, 2017

CFM: Wednesday, April 5th, 2017   Warm-up: 2 Rounds 200M Row 30 Second Squat Hold 15 Back Rolls   Pre-Game: 7-Minute AMRAP 4 Handstand Push-ups 8 Weighted Knee Squats (16K/12K) 12 Walking Lunge Steps 24 Jump Touches (Rig)   Workout:… Read more »

CFM: Tuesday, April 4th, 2017

CFM: Tuesday, April 4th, 2017   Warm-up: 2 Rounds 40 Mountain Climbers 25 Jumping Jacks 10 Back Rolls   Pre-Game: 6-Minute EMOM Even: 40 Second Row/Bike Odd: 50 Double-Unders   Workout: 50 – 40 – 30 – 20 – 10… Read more »

CFM: Monday, April 3rd, 2017

CFM: Monday, April 3rd, 2017   Warm-up: 2 Rounds 1-Minute Jump Rope 16 Walking Lunge Steps 8 PVC Pass Throughs   Enduro-Core: 4 Rounds 10 Long Sit-ups 10 Leg Overs 300M Run   Workout: 6 Rounds 15 Wallballs (20/14) 10… Read more »

CFM: Sunday, April 2nd, 2017

CFM: Sunday, April 2nd, 2017   Warm-up: 2 Rounds 200M Row 12 Jump Squats 8 Push-ups   Pre-Game: Equipment and Room Setup It’s going to take some time, so find a way to make it work   Workout: BIG RUNNING… Read more »

CFM: Saturday, April 1st, 2017

CFM: Saturday, April 1st, 2017   Warm-up: 2 Rounds 30 Walking Lunge Steps 20 Jumping jacks 10 Push-ups   Pre-Game: 8-Minute Cap Warm-up your Squat Clean & Jerk Between Efforts: 40 Second Row/Bike   Workout: 10 X 2-Minute Rounds 1… Read more »