Workout of the Day

CFM: Sunday, July 2nd, 2017   Warm-up: 2 Rounds 200M Row 16 Walking Lunge Steps 8 Push-ups   Pre-Game: 7-Minute Cap 400M Run 2 Rounds of the Workout at 20% of the Reps (10 – 8 – 6 – 4… Read more »

CFM: Saturday, July 1st, 2017   Warm-up: 2-Minutes of Jump Rope Followed by: 2 Rounds 20 Step-ups 10 Kettlebell Deadlifts   Pre-Game: 8-Minute Cap Collect Equipment for the Workout Warm-up your Deadlifts to the 3rd Round Weight Warm-up your Box… Read more »

CFM: Friday, June 30th, 2017   Warm-up: 500M Row Battle with Foam Rollers   Pre-Game: 5-Minute EMOM 15 Second Plank 5 Push-ups 15 Second Squat Hold 5 Squats   Workout: 5 – 10 – 15 – 20 – 25 –… Read more »

CFM: Thursday, June 29th, 2017   Warm-up: 2 Rounds 1-Minute Jump Rope 12 Back Rolls 8 PVC Pass Throughs   Pre-Game: 7-Minute AMRAP 6 Dumbbell Squat Snatches (3 Each Arm) 6 Atomic Sit-ups 12 Weighted Switches with the Dumbbell  … Read more »

CFM: Wednesday, June 28th, 2017   Warm-up: 2 Rounds 200M Row 30 Second Squat Hold 30 Second Plank   Pre-Game: 6-Minute EMOM 1 Squat Clean + 1 Front Squat (135/85) + 3 Bar Over Burpees + 5 American Kettlebell Swings… Read more »

CFM: Tuesday, June 27th, 2017   Warm-up: 2 Rounds 40 Mountain Climbers 20 Jumping Jacks 10 Push-ups   Pre-Game: 6-Minute AMRAP 2 Power Clean to Overhead (Ascending Weights) 30 Double-Unders   Workout: 4 Rounds 400M Run 25 Wallballs (20/14) 10… Read more »

CFM: Monday, June 26th, 2017   Warm-up: 2 Rounds 200M Row 16 walking Lunge Steps 8 PVC Pass Throughs   Pre-Game: 4 Rounds 12 American Kettlebell Swings (16K/12K) 200M Run   Workout: 25 – 20 – 15 – 10 –… Read more »

CFM: Sunday, June 25th, 2017   Warm-up: 2 Rounds 40 Mountain Climbers 20 Jumping Jacks 10 Slow Squats   Pre-Game: 3 Rounds 15 Rage Balls (30/20 or 16) 500M Run   Workout: 4 Rounds 60 Double-Unders 20 Weighted Pistols (25/15… Read more »

CFM: Saturday, June 24th, 2017   Warm-up: 2 Rounds 200M Row 10 Jump Squats 10 PVC Pass Throughs   Pre-Game: 7-Minute Cap 1 Power Snatch + 1 Squat Snatch + 1 Hang Squat Snatch + 2 Overhead Squats   Between… Read more »

CFM: Friday, June 23rd, 2017   Warm-up: 2-Minute Jump Rope The Play with Foam Rollers   Pre-Game: 6-Minute Partner AMRAP Partner 1: 20/15-Calorie Row Partner 2: 30 Second Plank Followed by Max Wallballs (14/10)   Workout: 5 Rounds 300M Run… Read more »