Workout of the Day

CFM: Sunday, October 1st, 2017   Warm-up: 2 Rounds 40 Mountain Climbers 20 Jumping Jacks 10 Rig Squats Pre-Game: 6-Minutes 400M Run followed by an AMRAP of: 6 Dumbbell Curls (3 Each Arm) 5 Wallballs 4 Burpee Pull-ups   Workout:… Read more »

CFM: Saturday, September 30th, 2017   Warm-up: 2 Rounds 200M Row 12 Super light American Kettlebell Swings 8 Push-ups Pre-Game: 7-Minutes 21 Double-Unders 7 AbMat Sit-ups 3 Hang Squat Cleans (Collect Plates for the Workout)   Workout: 18-Minte AMRAP Run… Read more »

CFM: Friday, September 29th, 2017   Warm-up: 300M Row The Yodel Quietly to Yourself Pre-Game: 2 Rounds 30 Second Plank 50 Single-Unders 30 Second Squat Hold (Jump Rope Overhead)   Workout: 10 – 20 – 30 – 40 Front Squats… Read more »

CFM: Thursday, September 28th, 2017   Warm-up: 300M Row Then get Ready to Back Squat Strength: Back Squat 5 Sets of 2 80% of your 1-Rep Max   Workout: 5 Rounds 300M Run 15 Toes to Bar 9 Clusters (115/75)… Read more »

CFM: Wednesday, September 27th, 2017   Warm-up: 2 Rounds 200M Row 30 Second Squat Hold 30 Second Plank Strength: Deadlift 8 Sets of 2 65% of your 1-Rep Max   Workout: 3 Rounds 20 – 16 – 12 – 8… Read more »

CFM: Tuesday, September 26th, 2017   Warm-up: 2 Rounds 1-Minute Jump Rope 30 Second Squat Hold 30 Second Plank Strength: Strict Press 7 Sets of 3 65% of your 1-Rep Max   Workout: 3 Rounds 6 – 5 – 4… Read more »

CFM: Monday, September 25th, 2017   Warm-up: 300M Row Then get ready to Squat Strength: Back Squats 5 Sets of 5 65% of your 1-Rep Max   Workout: 4 Rounds 400M Run 20 Weighted AbMat Sit-ups (25/15 Plate) 10 Squat… Read more »

CFM: Sunday, September 24th, 2017   Warm-up: 2 Rounds 200M Row 1-Minute Squat Hold 5 10-Count Push-ups Pre-Game: 3 Rounds 10 Jump Squats (Empty Bar) 10 Atomic Sit-ups 15 American Kettlebell Swings (16K/12K)   Workout: 9 Rounds Run to Millburn… Read more »

CFM: Saturday, September 23rd, 2017   Warm-up: 2 Rounds 1-Minute Jump Rope 16 Walking Lunge Steps 8 PVC Pass Throughs Pre-Game: 5 Rounds 3 Squat Snatches (Ascending Weights) 6 Push-ups 9 Old School Crunches   Workout: 2 Rounds 60 Wallballs… Read more »

CFM: Friday, September 22nd, 2017   Warm-up: 500M Row Then 2 Rounds of Pictionary with a Friend Pre-Game: 2 Rounds 20 Walking Lunge Steps 30 Second Plank 20 Walking Lunge Steps 30 Second Squat Hold   Workout: 10 Rounds 2-Minutes… Read more »