Workout of the Day

CFM: Friday, October 19th, 2017   Warm-up: 300M Row Then close your eyes and chant as a group Pre-Game: 3 Rounds 16 Walking Lunge Steps 32 Second Elbow Plank   Workout: 4 Rounds 500M Run 40 Wallballs (10/8) 30 Weighted… Read more »

CFM: Thursday, October 18th, 2017   Warm-up: 2 Rounds 200M Row 30 Second Squat Hold 10 PVC Pass Throughs Strength: Back Squat 1-Rep Max   Workout: 4 Rounds 4-Minutes / No Rest Between 400M Run Max Squat Cleans (155/95)*  … Read more »

CFM: Wednesday, October 17th, 2017   Warm-up: 2 Rounds 200M Row 30 Second Squat Hold 10 PVC Pass Throughs Strength: Deadlift – Deload 10 Singles 55% of 1-Rep Max   Workout: 3 Rounds 15 Chest to Bar Pull-ups 20 Hand… Read more »

CFM: Tuesday, October 16th, 2017   Warm-up: 2 Rounds 1-Minute Jump Rope 10 Back Rolls 5 Push-ups Strength: Strict Press 1-Rep Max   Workout: 4 Rounds 200M Run 15 Power Cleans (115/75) 10 Lunges (115/75) 5 Bar Facing Burpees  … Read more »

CFM: Monday, October 16th, 2017   Warm-up: 300M Row Then get ready to Squat Strength: Back Squat – Deload 5 Sets of 5 at 55% of 1-Rep Max   Workout: 20 Deadlifts (245/145)   5 Rounds 6 Toes to Bar… Read more »

CFM: Sunday, October 15th, 2017   Warm-up: 2 Rounds 40 Mountain Climbers 20 Jumping Jacks 10 PVC Pass Throughs Pre-Game: Set-up Set-up & Demo all the Movements   Workout: 3 Rounds 300M Run 30 Box jump (24/20) 30 Jumping Pull-ups… Read more »

CFM: Saturday, October 14th, 2017   Warm-up: 2 Rounds 200M Row 16 Walking Lunge Steps 8 Push-ups Pre-Game: 10-Minutes 2 Squat Clean & Jerks 7 AbMat Sit-ups Warm up your choice movement (Bar MU, HSPU or DU)   Workout: 10… Read more »

CFM: Friday, October 13th, 2017   Warm-up: 500M Row Thumb Wrestling Knock Out Tourney Pre-Game: 2 Rounds 30 Second Plank 30 Second Wall Sit 30 Second Knee Raise 30 Second Rest   Workout: 25 – 20 – 15 – 10… Read more »

CFM: Thursday, October 12th, 2017   Warm-up: Row 300M Get Geared up for Squatting Strength: Squat 5 Sets @ 90% of 1-Rep Max Singles & Doubles (Try at Least 1 Double)   Workout: 15-Minute AMRAP Run to Millburn Ave 6… Read more »

CFM: Wednesday, October 11th, 2017   Warm-up: 2 Rounds 40 Mountain Climbers 20 Jumping Jacks 10 Back Rolls Strength: Deadlift 10 Singles 75% of 1-Rep Max   Workout: 4 Rounds – 45 Seconds Work / 15 Seconds Transition  (Max Reps)… Read more »