Workout of the Day

CFM: Tuesday, March 21st, 2017   Warm-up: 2 Rounds 1-Minute Jump Rope 30 Second Squat Hold 10 PVC Pass Throughs   Pre-Game: 8-Minute EMOM Even: 5 Squat Snatches (Ascending Weights) Odd: 24 Switches   Workout: 15 – 12 – 9… Read more »

CFM: Monday, March 20th, 2017   Warm-up: 500M Row Then Wander Aimlessly Until We Start   Pre-Game: 6-Minute AMRAP 3 Cleans at Ascending Weights 7 Atomic Sit-ups   Workout: 16-Minute AMRAP 200M Run 7 Toes to Bar 3 Hang Cleans… Read more »

CFM: Sunday, March 19th, 2017   Warm-up: 2 Rounds 200M Row 15 Back Rolls 10 Air Squats   Pre-Game: 8-Minute EMOM Even: 12 Box Jumps (24/20) Odd: 6 Clusters (75/55)   Workout: 25 – 20 – 15 – 10 Burpee… Read more »

CFM: Saturday, March 18th, 2017   Warm-up: Sign-up For your Heat   Pre-Game: 10-Minute Cap 33 Double-Unders 11 Air Squats 7 Push-ups 3 Deadlifts at Ascending Weights (Work to ABOVE the Workout Weight)   Workout: 13-Minute AMRAP (17.4) 55 Deadlifts… Read more »

CFM: Friday, March 17th, 2017   Warm-up: 500M Row Then Mobilize and Yammer about 17.4   Pre-Game: 8-Minute EMOM Even: 6 Ground to Overhead (95/65) Odd: Max AbMat Sit-ups in 40 Seconds   Workout: 18-Minute AMRAP 24 Weighted Switches (25/15… Read more »

CFM: Thursday, March 16th, 2017   Warm-up: 2 Rounds 1-Minute Jump Rope 10 Jump Squats 5 Push-ups   Pre-Game: 7-Minute AMRAP 120/100M Row or Bike 3 Squat Cleans (Ascending Weights)   Workout: 4 Rounds / 1-Minute Rest Between 4 –… Read more »

CFM: Wednesday, March 15th, 2017   Warm-up: 2 Rounds 200M Row 16 Walking Lunge Steps 12 Back Rolls   Pre-Game: 6-Minute EMOM Even: 12 Switches + 6 Overhead Squats (75/55) Odd: 6 Burpee Pull-ups   Workout: 5 Rounds 12 Box… Read more »

CFM: Tuesday, March 14th, 2017   Warm-up: 2 Rounds 40 Mountain Climbers 25 Jumping Jacks 10 Rig Squats   Pre-Game: 6-Minute Cap Warm up your Clean and Double-Unders   Workout: 800 – 600 – 400 – 200M Row 80 –… Read more »

CFM: Monday, March 13th, 2017   Warm-up: 2 Rounds 1-Minute Jump Rope 16 Walking Lunge Steps 8 PVC Pass Throughs   Pre-Game: 7-Minute AMRAP (Done in your Workout Gear) 30 Double-Unders 4 Burpees 4 Clusters at Ascending Weights   Workout:… Read more »

CFM: Sunday, March 12th, 2017   Warm-up: 2 Rounds 200M Row 20 Second Lotus Position 20 Second Child’s Pose 20 Second Fetal Position   Pre-Game: 6-Minute AMRAP 30 Second Walking Lunge 30 Second Plank 30 Second Duck Walk 30 Second… Read more »