Workout of the Day

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 »

CFM: Monday, August 21st, 2017   Warm-up: 2 Rounds 40 Mountain Climbers 20 Jumping Jacks 10 PVC Pass Throughs Pre-Game: 4 Rounds 200M Run 5 Overhead Squats (75/55) 15 AbMat Sit-ups   Workout: 14-Minute AMRAP 21 Double-Unders 7 Hang Squat… Read more »

CFM: Sunday, August 20th, 2017   Warm-up: 2 Rounds 200M Row 15 Back Rolls 10 Air Thrusters Pre-Game: 5-Minute AMRAP 10 Walking Lunge Steps 5 Power Cleans 2 Strict Pull-ups   Workout: 2 Rounds 800M Run 60 Switches 40 Power… Read more »

CFM: Saturday, August 19th, 2017   Warm-up: 2 Rounds 1-Minute Jump Rope 30 Second Squat Hold 30 Second Elbow Plank Pre-Game: 8-Minutes Find a Partner + A Bar + A Box The Each Person does an AMRAYW (As many rounds… Read more »

CFM: Friday, August 18th, 2017   Warm-up: 500M Row Waddle around for a bit Pre-Game: 3 Rounds 20 Air Thrusters 10 Weighted Hanging Knee Raises (15/10) 5 Burpees   Workout: 4 Rounds 35 Wallballs (14/10) 25 Squat Thrust Jumps 15… Read more »

CFM: Thursday, August 17th, 2017   Warm-up: 2 Rounds 200M Row 12 Back Rolls 12 Large Arm Circle (6 Each Way) Pre-Game: 4 Rounds 12 Switches 6 Atomic Sit-ups 2 Squat Cleans   Workout: 18-Minute AMRAP Run to Millburn Ave… Read more »

CFM: Wednesday, August 16th, 2017   Warm-up: 2 Rounds 40 Mountain Climbers 20 Walking Lunge Steps 10 Air Squats Pre-Game: 7-Minute AMRAP 3 Back Squats (Ascending) 7 Wallballs (14/1) 21 Double-Unders (in Lifters)   Workout: 5 Rounds / 2-Minute Rest… Read more »

CFM: Tuesday, August 15th, 2017   Warm-up: 2 Rounds 200M Row 12 Super Light American Kettlebell Swings 8 PVC Pass Throughs Pre-Game: 8-Minute EMOM Even: 4 Overhead Squats (Ascending Weights) Odd: 6 Toes to Bar   Workout: 8 Rounds 8… Read more »

CFM: Monday, August 14th, 2017   Warm-up: 2 Rounds 40 Mountain Climbers 20 Jumping Jacks 5 Perfect Push-ups Pre-Game: 8-Minute E2MOM (4 Rounds) 30 Double-Unders + 10 Step-ups + 5 Power Cleans   Add Weight and Height Each Round  … Read more »

CFM: Sunday, August 13th, 2017   Warm-up: 2 Rounds 200M Row 20 Switches 20 Second Handstand Hold Pre-Game: Run Little Loopy as a Groupy Then 2 Rounds 30 Second Squat Hold 10 Synchronized Push-ups   Workout: 3 Rounds 10 Burpees… Read more »