CFM: Friday, February 10th, 2017 (Burpee Day = 74) Warm-up: 500M Row The Mobilize with Hate Pre-Game: 5-Minute AMRAP 30 Second Squat Hold 5 Front Squats (75/55) 5 Perfect Push-ups 20 Second Rest Workout: 4 Rounds 30… Read more »
CFM: Thursday, February 9th, 2017 (Burpee Day = 73)
CFM: Thursday, February 9th, 2017 (Burpee Day = 73) Warm-up: 2 Rounds 200M Row 15 Back Rolls 10 Salutes to the Sun Pre-Game: 6-Minute AMRAP 24 Switches 12 American Kettlebell Swings (16K/12K) 12 Burpees 30 Second Rest … Read more »
CFM: Wednesday, February 8th, 2017 (Burpee Day = 72)
CFM: Wednesday, February 8th, 2017 (Burpee Day = 72) Warm-up: 2 Rounds 1-Minute Jump Rope 16 Walking Lunge Steps 8 Toe Touches Pre-Game: 8-Minute EMOM Even: Row 12/9 Calories Odd: 9 Thrusters (Ideally 95/65) Workout: 100 –… Read more »
CFM: Tuesday, February 7th, 2017 (Burpee Day = 71)
CFM: Tuesday, February 7th, 2017 (Burpee Day = 71) Warm-up: 2 Rounds 200M Row 12 Back Rolls Last Back Roll into a 30-Second Squat Hold Pre-Game: 6-Minute AMRAP 5 Overhead Squats (75/55) 10 Deadlifts (75/55) 30 Double-Unders … Read more »
CFM: Monday, February 6th, 2017 (Burpee Day = 70) – PUBLISHED A DAY EARLY
CFM: Monday, February 6th, 2017 (Burpee Day = 70) – PUBLISHED A DAY EARLY Warm-up: 2 Rounds 1-Minute Jump Rope 12 Rig Squats 8 Hips Rolls (Each Way) Pre-Game: 8-Minute EMOM Even: 3 Squat-Cleans at Ascending Weights Odd:… Read more »
CFM: Sunday, February 5th, 2017 (Burpee Day = 69)
CFM: Sunday, February 5th, 2017 (Burpee Day = 69) Warm-up: 2 Rounds 200M Row 16 Back Rolls 8 Air Squats Pre-Game: Frozen Pool Go for a Run Workout: 100 Hang Squat Cleans (75/55) 100 Wallballs (14/10) 100… Read more »
CFM: Saturday, February 4th, 2017 (Burpee Day = 68)
CFM: Saturday, February 4th, 2017 (Burpee Day = 68) Warm-up: 2 Rounds 1-Minute Jump Rope 16 Walking Lunge Steps 8 Push-ups Pre-Game: 8-Minute AMRAP 120M on the Rower or something cute on the Bike 5 Clusters at Ascending… Read more »
CFM: Friday, February 3rd, 2017 (Burpee Day = 67)
CFM: Friday, February 3rd, 2017 (Burpee Day = 67) Warm-up: 500M Row Then roll around and moan on the floor about being so sore Pre-Game: 6-Minute EMOM 10 Jump Squats + 20 Double Unders Workout: 24 –… Read more »
CFM: Thursday, February 2nd, 2017 (Burpee Day = 66)
CFM: Thursday, February 2nd, 2017 (Burpee Day = 66) Warm-up: 2 Rounds 1-Minute Jump Rope 15 Back Rolls 10 Jump Squats Pre-Game: 6-Minute AMRAP 160M Row or 1-Minute Bike 16 Step-ups (24/20) 8 Atomic Sit-ups (15/10) Then… Read more »
CFM: Wednesday, February 1st, 2017 (Burpee Day = 65)
CFM: Wednesday, February 1st, 2017 (Burpee Day = 65) Warm-up: 2 Rounds 200M Row 16 Walking Lunge Steps 12 Super Light American Kettlebell Swings Pre-Game: 8-Minute EMOM Even: 3 Squat Cleans (Ascending Weights) Odd: 3 Pull-ups + 6… Read more »
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