Workout of the Day

CFM: Friday, March 10th, 2017   Warm-up: 500M Row Then pretend to mobilize   Pre-Game: 5-Minute AMRAP 36 Double-Unders 18 Step-ups (24/20) 9 Push-ups   Workout: 5 Rounds 20 Box Jumps (24/20) 15 Deadlifts (165/105) 10 Toes to Bar  … Read more »

CFM: Thursday, March 9th, 2017   Warm-up: 2 Rounds 1-Minute Jump Rope 16 Walking Lunge Steps 8 Push-ups   Pre-Game: 8-Minute AMRAP 3 Back Squats (Ascending Weights & Alternating Partners) 6 Wallball Thrusters (30/20) 120/100M Row while your partner squats… Read more »

CFM: Wednesday, March 8th, 2017   Warm-up: 500M Row Then Get Your Shoulders Warm   Pre-Game: 7-Minute AMRAP 30 Double-Unders 3 Power Snatches + 3 Overhead Squats (75/55) 30 Second Elbow Plank   Workout: 3 Rounds 5-Minutes / 1-Minute Rest… Read more »

CFM: Tuesday, March 7th, 2017   Warm-up: 2 Rounds 200M Row 30 Second Squat Hold 30 Second Handstand Hold   Pre-Game: 5-Minute EMOM 5 Squat Cleans (95/65) + 5 Bar Over Burpees   Workout: 3 Rounds 60 Switches (30 Each… Read more »

CFM: Monday, March 6th, 2017   Warm-up: 2 Rounds 40 Mountain Climbers 20 Jumping Jacks 10 Toe Touches   Pre-Game: 7-Minute AMRAP 30 Double-Unders 5 Handstand Push-ups 2 Thrusters (75/55 – 95/65)   Workout: EMOM: Until You Collapse Clusters (165/100)… Read more »

CFM: Sunday, March 5th, 2017   Warm-up: 2 Rounds 200M Row (not in the back room) 16 Walking Lunge Steps (hair of the dog) 8 Push-ups   Pre-Game: 8-Minute EMOM Even: 40 Double-Unders Odd: 6 Clusters (95/65)   Workout: 4… Read more »

CFM: Saturday, March 4th, 2017   Warm-up: 500M Jog Then Mobilize   Pre-Game: 8-Minute AMRAP (In the Back Room) 150/120M Row 10 Wallballs (20/14) 5 Pull-ups   Workout: 12-Minute AMRAP (17.2) 2 Rounds 50ft Walking Lunge (50/35 Dumbbells) 16 Toes… Read more »

CFM: Friday, March 3rd, 2017   Warm-up: 500M Row Then mildly discuss 17.2   Pre-Game: 6-Minute AMRAP 300M Run (Row if you Must…ugh) 15 Weighted AbMat Sit-ups (15/10)   Workout: 6 Rounds 24 Weighted Step-ups (35/25) – Any Method (DB… Read more »

CFM: Thursday, March 2nd, 2017   Warm-up: 2 Rounds 200M Row 12 Back Rolls 8 Slow (and probably painful) Squats   Enduro-Core: 5 Rounds 300M Run (Row if you Must…ugh) 15 Weighted AbMat Sit-ups (15/10)   Workout: 11-Minute Ladder (2,… Read more »

CFM: Wednesday, March 1st, 2017   Warm-up: 2-Minute Jump Rope Then get Ready to Squat   Strength: Back Squat (10-Minute Cap) Work up to 2 Singles @ 85% of 1RM   Workout: 30 – 20 – 10 Deadlifts (225/135) Handstand… Read more »