Workout of the Day

CFM: Monday, May 22nd, 2017   Warm-up: 2 Rounds 1-Minute Jump Rope 10 Rig Squats 10 Super light American Kettlebell Swings   Pre-Game: 6 Rounds 3 Power Cleans (up in weight every 2 Rounds) 5 Bar Over Burpees   Workout:… Read more »

CFM: Sunday, May 21st, 2017   Warm-up: 2 Rounds 200M Row 16 Walking Lunge Steps 20 Second Handstand Hold   Pre-Game: Run The Loop   Workout: 5 Rounds 32 Wallballs (14/10) 16 Single Dumbbell Thrusters (35/25)* 8 Weighted Pull-ups (14/10… Read more »

CFM: Saturday, May 20th, 2017   Warm-up: 2 Rounds 1-Minute Jump Rope 15 Back Rolls 20 Second Handstand Hold   Pre-Game: 4 Rounds 300M Run 4 Squat Cleans + 1 Jerk (Ascending Weight)   Workout: 7 – 6 – 5… Read more »

CFM: Friday, May 19th, 2017   Warm-up: 500M Row The make sassy comments   Pre-Game: 5-Minute AMRAP 20 Double-Unders 10 Squats 5 Burpees 20 Second Rest   Workout: 4 Rounds 30 Russian Kettlebell Swings (24K/16K) 20 Push-ups 10 Power Clean… Read more »

CFM: Thursday, May 18th, 2017   Warm-up: 2 Rounds 200M Row 16 Back Rolls 8 Squats   Pre-Game: 6-Minutes 500M Run Followed by an EMOM in the Remaining Time of: 20 Switches + 3 Squat Snatches (Ascending Weight)   Workout:… Read more »

CFM: Wednesday, May 17th, 2017   Warm-up: 2 Rounds 1-Minute Jump Rope 10 PVC Pass Throughs 5 Slow Push-ups   Pre-Game: 6-Minute Partner AMRAP Partner 1: 12/9 Calories on Rower/Bike Partner 2: 10 Dumbbell Thrusters (2 DB’s, you pick the… Read more »

CFM: Tuesday, May 16th, 2017   Warm-up: 2 Rounds 200M Row 30 Second Squat Hold 30 Second Handstand Hold/Plank   Enduro-Core: Annie 50 – 40 – 30 – 20 – 10 Double-Unders AbMat Sit-ups   Workout: 10 Power Snatches (135/85)… Read more »

CFM: Monday, May 15th, 2017   Warm-up: 2 Rounds 1-Minute Jump Rope 16 Walking Lunge Steps 8 Push-ups   Pre-Game: 6-Minute EMOM Even: 40 Seconds Row/Bike (Faster Each Round) Odd: 4 Bear Complexes working up to (95/65) in the last… Read more »

CFM: Sunday, May 14th, 2017   Warm-up: 2 Rounds 40 Mountain Climbers 25 Jumping Jacks 10 Jumping Pull-ups   Pre-Game: Dog Sled Relays 2 Sleds (1 Heavier / 1 Lighter) Push in 1-Direction then Exchange Minimum o f6 Lengths per… Read more »

CFM: Saturday, May 13th, 2017   Warm-up: 2 Rounds 200MRow/Bike 10 Rig Squats 10 PVC Pass Throughs   Pre-Game: 6-Minute AMRAP 3 Squat Snatches (Ascending Weights) 3 Strict Pull-ups 9 Light Wallballs   Workout: 16-Minute AMRAP (For Max Weight) 30… Read more »