CFM: Wednesday, March 1st, 2017

CFM: Wednesday, March 1st, 2017   Warm-up: 2-Minute Jump Rope Then get Ready to Squat   Strength: Back Squat (10-Minute Cap) Work up to 2 Singles @ 85% of 1RM   Workout: 30 – 20 – 10 Deadlifts (225/135) Handstand… Read more »

CFM: Tuesday, February 28th, 2017

CFM: Tuesday, February 28th, 2017   Warm-up: 2 Rounds 200M Row 12 Back Rolls 8 PVC Pass Throughs   Pre-Game: 7-Minute AMRAP 4 Hang Squat Snatches (45/35) 6 Perfect Push-ups 24 Switches   Workout: 5 Rounds 12 Overhead Squats (105/70)… Read more »

CFM: Monday, February 27th, 2017

CFM: Monday, February 27th, 2017   Warm-up: 2 Rounds 40 Mountain Climbers 20 Walking Lunge Steps 10 Push-ups   Pre-Game: 8-Minute AMRAP Even: 12/9-Calorie Row Odd: 3 Power Cleans + 3 Front Squats (Work up to your 2nd workout weight)… Read more »

CFM: Sunday, February 26th, 2017

CFM: Sunday, February 26th, 2017   Warm-up: 2 Rounds 200M Row 20 Jumping Jacks 10 Toe Touches   Pre-Game: 3 Rounds 30 Switches 200M Run with Your Wallball (Workout Weight)   Workout: 4 Rounds 30 Russian Kettlebell Swings (24K/16K) 25… Read more »

CFM: Thursday, February 23rd, 2017

CFM: Thursday, February 23rd, 2017   Warm-up: 2 Rounds 200M Row 16 Back Roll 8 Push-ups   Pre-Game: 7-Minute AMRAP 24 Switches 12 Russian Kettlebell Swings (24K/16K) 6 Hang Squat Cleans (95/65)   Workout: 4 Rounds 400M Run (or Row)… Read more »

CFM: Wednesday, February 22nd, 2017

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

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

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 »