Workout of the Day

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 »

CFM: Tuesday, October 10th, 2017   Warm-up: 2 Rounds 1-Minute Jump Rope 10 Rig Squats 10 PVC Pass Throughs Strength: Strict Press 7 Sets of 2 – From the Rack 75% of 1-Rep Max   Workout: 10 – 30 –… Read more »

CFM: Monday, October 9th, 2017   Warm-up: 300M Row The get geared up and ready to squat Strength: Back Squats 4-5 Sets of 4-5 Squats 75% of 1-Rep Max Avoid Failure on Each Set   Workout: 4 Rounds (CRx: 5… Read more »

CFM: Sunday, October 8th, 2017   Warm-up: 2 Rounds 200M Row 16 Walking Lunge Steps 8 Salute to the Sun Stretches Pre-Game: 8-Minutes Jog 800M Followed by an AMRAP in the remaining time: 15 Air Squats 10 American Kettlebell Swings… Read more »

CFM: Saturday, October 7th, 2017   Warm-up: 2 Rounds 1-Minute Jump Rope 12 Back Rolls 8 PVC Pass Throughs Pre-Game: 7-Minutes 3 Squat Snatches 6 Step-ups (24/20) 9 AbMat Sit-ups   Workout: 200M Run 16 Step-ups 20” Box (50/35 total… Read more »

CFM: Friday, October 6th, 2017   Warm-up: 500M Row Ponder your Existence Pre-Game: 3 Rounds 20 Second Squat Hold 20 Switches 20 Second Plank 10 AbMat Push-ups (beneath your chest)   Workout: 4 Rounds 500M Run 40 Air Squats 30… Read more »

CFM: Thursday, October 5th, 2017   Warm-up: 2 Rounds 200M Row 12 Walking Lunge Steps 12 Back Rolls Strength: Back Squat 5 Sets of 2 85% of 1-Rep Max   Workout: Partner Workout 800M Run (Together)   Followed by 6… Read more »

CFM: Wednesday, October 4th, 2017   Warm-up: 2 Rounds 200M Row 12 Walking Lunge Steps 12 Back Rolls Strength: Deadlift 6 Sets of 2 70% of 1-Rep Max   Endurance: 3 Rounds 10 Burpees 400M Run   Workout: 5 Rounds… Read more »

CFM: Tuesday, October 3rd, 2017   Warm-up: 2 Rounds 1-Minute Jump Rope 12 Super Light American Kettlebell Swings 8 Push-ups Strength: Strict Press 6 Sets of 3 (From the Rack) 70 % of 1-Rep Max   Workout: 60 Power Cleans… Read more »

CFM: Monday, October 2nd, 2017   Warm-up: 300M Row Then get ready to squat Strength: Back Squats 5 Sets of 5 70 % of 1-Rep Max   Then warm-up your Overhead Squat   Workout: 4 Cycles Each Cycle is 3… Read more »