Warm-up: Group Dynamic Arm circles – :15 small, :15 big (both directions) PVC pass-throughs 10 Reps Hips wings – front/back side to side – 10 Reps each Workout: 4 Rounds (35 min Cap) 400M Row or 20 calorie Bike… Read more »
WOD: Thursday, November 2nd, 2017
Warm-up: Group Dynamic Banded pull aparts – 20 reps Banded front rack stretch, 60 second hold per side Sampson stretch 45 seconds per side Strength: Back Squats 8-Minutes to Work to A Heavy Workout Gear ONLY – No Extra Toys… Read more »
WOD: WEDNESDAY, NOVEMBER 1ST, 2017
Warm-up: Group Dynamic Split Squat – 10 per leg Arm swings – 20 total KB Goblet squat Hold – 90 seconds Pre-Game: 4 Rounds 20 Second Handstand Hold/Plank 10 Switches 3 Squat Snatches (Ascending Weights) Workout: 4 Cycles 3… Read more »
WOD: Tuesday, October 31st, 2017
Warm-up: Dynamic 25 Jumping Jacks 15 Seconds – High Knees 15 Seconds – Butt Kicks 15 Slow PVC Pass throughs Strength: Push Press 5 Sets of 3 95% of your 1-Rep Max Strict Press Workout: 5 Rounds 300M Run… Read more »
CFM: Tuesday, October 23rd, 2017
CFM: Tuesday, October 23rd, 2017 Warm-up: 2 Rounds 1-Minute Jump Rope 10 Push-ups 20 Second Plank Strength: Push Press (From the Rack) 5 Sets of 3 90% of 1-Rep Max STRICT PRESS Workout: 4 Cycles 9 – 6… Read more »
CFM: Monday, October 22nd, 2017
CFM: Monday, October 22nd, 2017 Warm-up: 300M Row Then get ready to Squat Strength: Front Squats (From the Rack) 5 Sets of 5 55% of 1-Rep Max Workout: 17-Minute AMRAP (For Max Weight) 24 Double-Unders 8 Toes to… Read more »
CFM: Sunday, October 21st, 2017
CFM: Sunday, October 21st, 2017 Warm-up: 2 Rounds 200M Row 16 Back Rolls 8 PVC Pass Throughs Pre-Game: Parking Lot Sprints 10 Rounds Run there & Jog Back Build into the Sprint, Start Moderate and Increase RPE Workout:… Read more »
CFM: Saturday, October 20th, 2017
CFM: Saturday, October 20th, 2017 Warm-up: 2 Rounds 40 Mountain Climbers 20 Jumping Jacks 10 Air Squats Pre-Game: 5 Rounds 2 Thrusters (Ascending Weight) 5 Push-ups 20 Double-Unders Workout: 7 Rounds Run to Millburn Ave 6 Burpee Pull-ups… Read more »
CFM: Friday, October 19th, 2017
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
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 »
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