CFM: Thursday, August 30th, 2017

CFM: Thursday, August 30th, 2017   Warm-up: 2 Rounds 1-Minute Jump Rope 12 Lunges 8 PVC Pass Throughs (Bottom of the Squat) Pre-Game: 7-Minutes 4 DB/KB Squat Snatches 6 Push-ups 8 AbMat Sit-ups   Workout: 800M Run 40 Wallballs (20/14)… Read more »

CFM: Wednesday, August 29th, 2017

CFM: Wednesday, August 29th, 2017   Warm-up: 2 Rounds 200M Row 12 Super Light American KBS 8 Slow Squats Pre-Game: 3 Rounds 400M Run 4 Power Cleans (Ascending Weights)   Workout: 7 Rounds 7 Power Cleans (145/90) 11 Box Jumps… Read more »

CFM: Tuesday, August 28th, 2017

CFM: Tuesday, August 28th, 2017   Warm-up: 2 Rounds 1-Minute Jump Rope 16 Walking Lunge Steps 8 Push-ups Pre-Game: 4 Rounds 4 Deadlifts (Ascending Weights) 4 Bar Facing Burpees 30 Second Elbow Plank   Workout: 5 Rounds 300M Run 20… Read more »

CFM: Monday, August 27th, 2017

CFM: Monday, August 27th, 2017   Warm-up: 2 Rounds 200M Row 12 Super Light American Kettlebell Swings 8 PVC Pass Throughs Pre-Game: 5 Rounds 3 Squat Snatches 5 Toes to Bar 7 Wallballs (14/1)   Workout: 2 – 4 –… Read more »

CFM: Sunday, August 27th, 2017

CFM: Sunday, August 27th, 2017   Warm-up: 2 Rounds 200M Row 16 Back Rolls 8 Air Thrusters Pre-Game: 6-Minutes Set up & Warm-up the Movements   Workout: 5 Rounds 4 Minutes Each / No Rest   500M Run 12 Burpees… Read more »

CFM: Saturday, August 26th, 2017

CFM: Saturday, August 26th, 2017   Warm-up: 2 Rounds 1-Minute Jump Rope 10 PVC Pass Throughs 5 Push-ups Pre-Game: 7-Minutes 2 Power Clean & Jerks 3 Pull-ups 6 Switches   Workout: 4 Rounds 10 – 8 – 6 – 4… Read more »

CFM: Friday, August 25th, 2017

CFM: Friday, August 25th, 2017   Warm-up: 500M Row Aimlessly Wander Pre-Game: 5-Minute AMRAP 20 Walking Lunge Steps 30 Second Goblet Squat Hold 20 Walking Lunge Steps 30 Second Plank   Workout: 4 Rounds 400M Run 20 Air Squats 20… Read more »

CFM: Thursday, August 24th, 2017

CFM: Thursday, August 24th, 2017   Warm-up: 2 Rounds 1-Minute Jump Rope 12 Rig Squats 8 Push-ups Pre-Game: 8-Minutes Set-up and Warm-up your Front Squat 12 Switches & 12 AbMat Sit-ups Between Weights   Workout: 10 – 8 – 6… Read more »

CFM: Wednesday, August 23rd, 2017

CFM: Wednesday, August 23rd, 2017   Warm-up: 2 Rounds 200M Row 16 Walking Lunge Steps 8 PVC Pass Throughs Pre-Game: 4 Rounds 5 Power Snatches 10 Step-ups 15 Weighted Hanging Knee Raises (15/10)   Workout: 5 Rounds 21 Wallballs (20/14)… Read more »

CFM: Tuesday, August 22nd, 2017

CFM: Tuesday, August 22nd, 2017   Warm-up: 400M Jog Followed by 2 Rounds: 10 Rig Squats 5 Push-ups Pre-Game: 8-Minute EMOM Even: 30 Second Row/Bike Odd: 4 Squat Cleans (Ascending Weight)   Workout: 4 – 8 – 12 – 8… Read more »