Workout of the Day

CFM: Friday, June 9th, 2017   Warm-up: Mobilize and Wander Enduro-Core is 1st…. It’s Sassy Fun   Enduro-Core: With a Partner 18 – 15 – 12 – 9 – 6 – 3 Calories on the Rower/Bike 2X AbMat Sit-ups  … Read more »

CFM: Thursday, June 8th, 2017   Warm-up: 2 Rounds 200M Row 20 Second Handstand Hold 10 PVC Overhead Squats   Pre-Game: 5 Rounds 8 Dumbbell Snatches 4 DB Goblet Squats 2 Burpees   When you’re finished, demo the DB OHS… Read more »

CFM: Wednesday, June 7th, 2017   Warm-up: 2 Rounds 40 Mountain Climbers 20 Jumping Jacks 10 Rig Squats   Pre-Game: 6-Minute EMOM Even: 16 Step-ups (24/20) Odd: 10 Jump Squats (45/35) – Jerk Depth   At 6:00 – Start Warming… Read more »

CFM: Tuesday, June 6th, 2017   Warm-up: 2 Rounds 200M Row 30 Second Plank 12 Back Rolls   Pre-Game: 6-Minute AMRAP 2 Power Cleans + 2 Front Squats 5 Toes to Bar 10 Walking Lunge Steps   Workout: 6 Rounds… Read more »

CFM: Monday, June 5th, 2017   Warm-up: 2 Rounds 20 Walking Lunge Steps 15 Super Light American Kettlebell Swings 10 Incline Push-ups   Pre-Game: 8-Minute EMOM Even: 40 Second Row/Bike Odd: 5 4-Switch Pull-ups   Then Warm-up your Deadlift  … Read more »

CFM: Sunday, June 4th, 2017   Warm-up: 2 Rounds 1-Minute Jump Rope 30 Mountain Climbers 10 Push-ups   Pre-Game: Run The Loop as a Group   Workout: 3 Rounds 40 Air Squats 30 Shoulder to Overheads (75/55) 20 Hand Release… Read more »

CFM: Saturday, June 3rd, 2017   Warm-up: 2 Rounds 200M Row 12 Light American Kettlebell Swings 8 PVC Pass Throughs   Pre-Game: 7-Minutes 2 Power Clean & Jerks (Ascending Weights) 5 Atomic Sit-ups (15/10) 10 Weighted Switches (15/10)   Workout:… Read more »

CFM: Friday, June 2nd, 2017   Warm-up: 500M Row Then Pretend to Mobilize   Pre-Game: 3 Rounds 21 AbMat Sit-ups 400M Run   Workout: 5 Rounds 25 Kettlebell High Pulls (16K/12K) 20 Hanging Knee Raises 15 Hang Squat Cleans (85/60)… Read more »

CFM: Thursday, June 1st, 2017   Warm-up: 2 Rounds 200M Row 20 Step Ups (24/20)* 5 Burpees   * Come early & claim a space & a box. Boxes can’t be moved once the coach starts the explanation, you’ll have… Read more »

CFM: Wednesday, May 31st, 2017   Warm-up: 2 Rounds 1-Minute Jump Rope 10 Rig Squats 10 PVC Pass Throughs   Pre-Game: 2 – 4 – 6 – 8 Burpees Squat Snatches (75/55)   Between Rounds: 10 AbMat Sit-ups   Workout:… Read more »