CFM: Friday, May 12th, 2017

CFM: Friday, May 12th, 2017   Warm-up: 500M Row Then Jazzercise   Pre-Game: 5-Minute AMRAP 5 Burpees 10 Rage Balls (30/20) 20 Switches 20 Second Rest   Workout: 5 Rounds 40 Alternating Bench Pistols 30 Russian Kettlebell Swings (24K/16K) 20… Read more »

CFM: Thursday, May 11th, 2017

CFM: Thursday, May 11th, 2017   Warm-up: 2 Rounds 1-Minute Jump Rope 30 Second Squat Hold 10 Long Sit-ups   Pre-Game: 7-Minute AMRAP 3 Back Squats (Ascending Weights) 5 Push-ups 8 Step-ups (24/20)   Workout: Partner Workout – 5 Rounds… Read more »

CFM: Wednesday, May 10th, 2017

CFM: Wednesday, May 10th, 2017   Warm-up: 2 Rounds 200M Run 16 Walking Lunges Steps 30 Second Plank   Enduro-Core: 400M Run + 40 Double Unders + 40 AbMat Sit-ups 300M Run + 30 Double Unders + 30 AbMat Sit-ups… Read more »

CFM: Tuesday, May 9th, 2017

CFM: Tuesday, May 9th, 2017   Warm-up: 2 Rounds 40 Mountain Climbers 20 Back Rolls   Pre-Game: 6-Minute EMOM Even: 6 Burpees + 12 Walking Lunge Steps Odd: 40 Seconds Row/Bike   Workout: 30 Front Rack Lunges (95/65) + 60… Read more »

CFM: Monday, May 8th, 2017

CFM: Monday, May 8th, 2017   Warm-up: 2 Rounds 1-Minute Jump Rope 16 Walking Lunge Steps 8 Push-ups   Pre-Game: 4 Rounds 5 Deadlifts (Work up to your Weight) 10 Deck Squats 20 Switches (or 10/7 Calories on the Bike)… Read more »

CFM: Sunday, May 7th, 2017

CFM: Sunday, May 7th, 2017   Warm-up: 2 Rounds 200M Row 20 Back Rolls   Pre-Game: 500M Run 25 Squats in the Lot 400M Run 20 Squats 300M Run 15 Squats 200M Run 10 Squats   Workout: 3 Rounds 30… Read more »

CFM: Saturday, May 6th, 2017

CFM: Saturday, May 6th, 2017   Warm-up: 2 Rounds 40 Mountain Climbers 25 Jumping Jacks 10 PVC Pass Throughs   Pre-Game: 6-Minute AMRAP Work up to your workout weight Between Efforts: 21 Double-Unders   Workout: 6 Rounds 300M Run 10… Read more »

CFM: Friday, May 5th, 2017

CFM: Friday, May 5th, 2017   Warm-up: 500M Row Then Wander Aimlessly   Pre-Game: 4-Minute AMRAP 5 Toes Touch Pull-ups 20 Second L-Hang 10 Jump Squats 30 Second Squat Hold   Workout: 40 – 30 – 20 – 10 Calories… Read more »

CFM: Thursday, May 4th, 2017

CFM: Thursday, May 4th, 2017   Warm-up: 2 Rounds 200M Row 15 Back Rolls 10 PVC Pass Throughs   Pre-Game: 8-Minute Cap Medium Flight Simulator (UNBROKEN Double Unders) 5 – 10 – 15 – 20 – 25 – 30 –… Read more »

CFM: Wednesday, May 3rd, 2017

CFM: Wednesday, May 3rd, 2017   Warm-up: 2 Rounds 1-Minute Jump Rope 15 Light American Kettlebell Swings 10 Jump Squats   Pre-Game: 6-Minute AMRAP 4 Overhead Squats (45/35) 6 Handstand Push-ups 8 Atomic Sit-ups (25/15)   Workout: 800M Run  … Read more »