Workout of the Day

CFM: Friday, July 14th, 2017   Warm-up: 500M Row Stagger around like Zombies   Pre-Game: 5-Minute AMRAP 30 Second Weighted Wall Sit (45/25) 5 Plate Burpees (45/25) 30 Second Plank 5 Push-ups   Workout: 5 Rounds 30 Weighted Switches (25/15… Read more »

CFM: Thursday, July 13th, 2017   Warm-up: 2 Rounds 200M Row 30 Second High Knee Hang 20 Switches   Pre-Game: 6-Minute AMRAP 5 Strict Pull-ups 20 Walking Lunge Steps 10 Perfect Push-ups 20 Walking Lunge Steps   Workout: 4 Rounds… Read more »

CFM: Wednesday, July 12th, 2017   Warm-up: 2 Rounds 1-Minute Jump Rope 30 Second Plank 10 Super Light American Kettlebell Swings   Pre-Game: 8-Minutes Find a Partner and Claim a Rower/Bike Followed by: 3 Squat Cleans (Ascending Weights) 6 Push-ups… Read more »

CFM: Tuesday, July 11th, 2017   Warm-up: 2 Rounds 200M Row 30 Second Squat Hold 5 Jump Squats   Pre-Game: 8-Minutes Gear Prep Followed by an AMRAP of: 3 Back Squats at Increasing Weights 12 Step-ups (24/20)   Workout: 5… Read more »

CFM: Monday, July 10th, 2017   Warm-up: 2 Rounds 40 Mountain Climbers 20 Jumping Jacks 10 PVC Pass Throughs   Pre-Game: 7-Minute Set-up and Prep 20 Double-Unders 5 Wallballs 2 Snatches – Setting up the Plates & Gear you need… Read more »

CFM: Sunday, July 9th, 2017   Warm-up: 2 Rounds 200M Row 10 Atomic Sit-ups 5 Repulsive Wormy Push-ups   Pre-Game: 5-Minute EMOM 3 Front Squats (45/35) + 5 Push Presses (45/35) + 7 Burpees   Workout: Little Loopy 40 Dumbbell… Read more »

CFM: Saturday, July 8th, 2017   Warm-up: 2 Rounds Short Jog 12 Back Rolls 8 PVC Pass Throughs   Pre-Game: 8-Minute Cap 20 Double-Unders 5 Kipping Pull-ups* 2 Power Cleans (Warm-up your weights)   *Each Rep gets higher until you… Read more »

CFM: Friday, July 7th, 2017   Warm-up: 500M Row Foam Roll with Attitude   Pre-Game: 5-Minute AMRAP 24 Walking Lunge Steps Out 8 Push-ups 24 Walking Lunge Steps Back 4 Pull-ups   Workout: 4 Rounds 25 Russian Kettlebell Swings (24K/16K)… Read more »

CFM: Thursday, July 6th, 2017   Warm-up: 2 Rounds 40 Mountain Climbers 20 Jumping Jacks 10 Push-ups   Pre-Game: 5-Minute EMOM 3 Deadlifts (135/85) + 5 Bar Over Burpees   Workout: 4 Rounds 50 Double-Unders 25 Deadlifts (185/115) 5 Double… Read more »

CFM: Wednesday, July 5th, 2017   Warm-up: 2 Rounds 200M Row 30 Second Squat Hold 30 Second Elbow Plank   Pre-Game: 4 Rounds 200M Run 10 Jump Squats 5 Squat Snatches (your call)   Workout: 13-Minute AMRAP 6 Plate Burpees… Read more »