CFM: Tuesday, January 31st, 2017 (Burpee Day = 64) Warm-up: 2 Rounds 1-Minute Jump Rope 12 Back Rolls 8 PVC Pass Throughs Pre-Game: 7-Minute AMRAP 7 Overhead Squats (45/35) – Add weight as desired 7 Push-ups (or HSPU)… Read more »
CFM: Monday, January 30th, 2017 (Burpee Day = 63)
CFM: Monday, January 30th, 2017 (Burpee Day = 63) Warm-up: 2 Rounds 40 Mountain Climbers 20 Jumping Jacks 10 Von Trapp Spins (5 Each Way) Pre-Game: 8-Minute EMOM Even: 12/9 Calories Row Odd: 7 Wallball Facing Burpees … Read more »
CFM: Sunday, January 29th, 2016 (Burpee Day = 62)
CFM: Sunday, January 29th, 2016 (Burpee Day = 62) Warm-up: 2 Rounds 200M Row 20 Walking Lunge Steps Pretend to Mobilize a Bit Endurance: 8-Minute AMRAP 5 Burpees 30 Second Plank 10 American Kettlebell Swings (you pick the… Read more »
CFM: Saturday, January 28th, 2016 (Burpee Day = 61)
CFM: Saturday, January 28th, 2016 (Burpee Day = 61) Warm-up: 2 Rounds 1-Minute Jump Rope 10 Rig Squats 10 Knee Raises Pre-Game: 8-Minute EMOM Even: 150/120M Row Odd: 2 Power Cleans + 3 Front Squats Workout: 17-Minute… Read more »
CFM: Friday, January 27th, 2016 (Burpee Day = 60)
CFM: Friday, January 27th, 2016 (Burpee Day = 60) Warm-up: 500M Row Then Mobilize and Silliness Pre-Game: 6-Minute AMRAP 400M Run In the Remaining Time, AMRAP of: 7 Atomic Sit-ups (15/10) 7 Push-ups 7 Air Squats 20 Second… Read more »
CFM: Thursday, January 26th, 2016 (Burpee Day = 59)
CFM: Thursday, January 26th, 2016 (Burpee Day = 59) Warm-up: 2 Rounds 40 Mountain Climbers 25 Second Squat Hold 10 Large Arm Circles Pre-Game: 8-Minute AMRAP 5 Squat Snatches (Start Empty and Add) 30 Double-Unders Workout: 5… Read more »
CFM: Wednesday, January 25th, 2016 (Burpee Day = 58)
CFM: Wednesday, January 25th, 2016 (Burpee Day = 58) Warm-up: 2 Rounds 1-Minute Jump Rope 12 Back Rolls 8 PVC Pass Throughs Pre-Game: 2 Rounds (7-Minute Cap) 20 Calories on the Rower or Bike 15 Push-ups 10 Strict… Read more »
CFM: Tuesday, January 24th, 2017 (Burpee Day = 57)
CFM: Tuesday, January 24th, 2017 (Burpee Day = 57) Warm-up: 2 Rounds 200M Row 16 Walkng Lunge Steps 10 Back Rolls Pre-Game: 8-Minute EMOM Even: Max Unbroken Set of Double-Unders (Capped at 30 Seconds) Odd: 5 Power Clean… Read more »
CFM: Monday, January 23rd, 2017 (Burpee Day = 56)
CFM: Monday, January 23rd, 2017 (Burpee Day = 56) Warm-up: 3 Rounds 40 Mountain Climbers 15 Super Light American Kettlebell Swings Pre-Game: 9-Minute EMOM A: 150/120M Row B: 15 Strict Presses (45/35) C: 12 Jump Suats (45/35) … Read more »
CFM: Sunday, January 22nd, 2017 (Burpee Day = 55)
CFM: Sunday, January 22nd, 2017 (Burpee Day = 55) Warm-up: 2 Rounds 1-Minute Jump Rope 16 Walking Lunge Steps 30 Second Squat Hold Pre-Game: 6-Minute AMRAP 20 Second Handstand Hold 15 Jump Squats 10 Chin-ups 5 Burpees … Read more »
There are currently no active social stickers.