Workout of the Day

CFM: Monday, February 6th, 2017 (Burpee Day = 70) – PUBLISHED A DAY EARLY   Warm-up: 2 Rounds 1-Minute Jump Rope 12 Rig Squats 8 Hips Rolls (Each Way)   Pre-Game: 8-Minute EMOM Even: 3 Squat-Cleans at Ascending Weights Odd:… Read more »

CFM: Sunday, February 5th, 2017 (Burpee Day = 69)   Warm-up: 2 Rounds 200M Row 16 Back Rolls 8 Air Squats   Pre-Game: Frozen Pool Go for a Run   Workout: 100 Hang Squat Cleans (75/55) 100 Wallballs (14/10) 100… Read more »

CFM: Saturday, February 4th, 2017 (Burpee Day = 68)   Warm-up: 2 Rounds 1-Minute Jump Rope 16 Walking Lunge Steps 8 Push-ups   Pre-Game: 8-Minute AMRAP 120M on the Rower or something cute on the Bike 5 Clusters at Ascending… Read more »

CFM: Friday, February 3rd, 2017 (Burpee Day = 67)   Warm-up: 500M Row Then roll around and moan on the floor about being so sore   Pre-Game: 6-Minute EMOM 10 Jump Squats + 20 Double Unders   Workout: 24 –… Read more »

CFM: Thursday, February 2nd, 2017 (Burpee Day = 66)   Warm-up: 2 Rounds 1-Minute Jump Rope 15 Back Rolls 10 Jump Squats   Pre-Game: 6-Minute AMRAP 160M Row or 1-Minute Bike 16 Step-ups (24/20) 8 Atomic Sit-ups (15/10)   Then… Read more »

CFM: Wednesday, February 1st, 2017 (Burpee Day = 65)   Warm-up: 2 Rounds 200M Row 16 Walking Lunge Steps 12 Super Light American Kettlebell Swings   Pre-Game: 8-Minute EMOM Even: 3 Squat Cleans (Ascending Weights) Odd: 3 Pull-ups + 6… Read more »

CFM: Tuesday, January 31st, 2017 (Burpee Day = 64)   Warm-up: 2 Rounds 1-Minute Jump Rope 12 Back Rolls 8 PVC Pass Throughs   Pre-Game: 7-Minute AMRAP 7 Overhead Squats (45/35) – Add weight as desired 7 Push-ups (or HSPU)… Read more »

CFM: Monday, January 30th, 2017 (Burpee Day = 63)   Warm-up: 2 Rounds 40 Mountain Climbers 20 Jumping Jacks 10 Von Trapp Spins (5 Each Way)   Pre-Game: 8-Minute EMOM Even: 12/9 Calories Row Odd: 7 Wallball Facing Burpees  … Read more »

CFM: Sunday, January 29th, 2016 (Burpee Day = 62)   Warm-up: 2 Rounds 200M Row 20 Walking Lunge Steps Pretend to Mobilize a Bit   Endurance: 8-Minute AMRAP 5 Burpees 30 Second Plank 10 American Kettlebell Swings (you pick the… Read more »

CFM: Saturday, January 28th, 2016 (Burpee Day = 61)   Warm-up: 2 Rounds 1-Minute Jump Rope 10 Rig Squats 10 Knee Raises   Pre-Game: 8-Minute EMOM Even: 150/120M Row Odd: 2 Power Cleans + 3 Front Squats   Workout: 17-Minute… Read more »