Workout of the Day

CFM: Monday, January 16th, 2017 (Burpee Day = 49) – Normal Schedule (No Kids/Teens Classes)   Warm-up: 500M Row Then Get Ready to Squat   Strength: 8-Minutes of Joy Back Squat Warm Up – Drop Sets Work up to a… Read more »

CFM: Sunday, January 15th, 2017 (Burpee Day = 48)   Warm-up: 2 Rounds 40 Mountain Climbers 25 Jumpng Jacks 10 Rig Squats   Pre-Game: 8-Minute AMRAP 800M Run Followed by an AMRAP in the remaning time: 60 Walking Lunge Steps… Read more »

CFM: Saturday, January 14th, 2017 (Burpee Day = 47)   Warm-up: 2 Rounds 200M Row 30 Second Squat Hold 20 Second Handstand Hold   Pre-Game: 8-Minute EMOM Even: 45 Double Unders Odd: 4 Bar Over Burpees + 4 Overhead Squats… Read more »

CFM: Friday, January 13th, 2017 (Burpee Day = 46)   Warm-up: 500M Row Then do some mobility   Pre-Game: 7-Minute AMRAP 40/32 Calories on the Rower or Bike 40 Switches 20 Push-ups 10 Atomic Sit-ups (15/10)   Workout: 800M Run… Read more »

CFM: Thursday, January 12th, 2017 (Burpee Day = 45)   Warm-up: 2 Rounds 200M Row 12 Back Rolls 8 Squats   Endurance: 240 Double-Unders 30 Second Squat Hold / 30 Second Work   Workout: 15 – 12 – 9 –… Read more »

CFM: Wednesday, January 11th, 2017 (Burpee Day = 44)   Warm-up: 2 Rounds 40 Mountain Climbers 25 Jumping Jacks 10 Rig Squats   Pre-Game: 8-Minute AMRAP 150M Row 15 Jump Squats 5 Deadlifts at Ascending weights   Keep wrming up… Read more »

CFM: Tuesday, January 10th, 2017 (Burpee Day = 43)   Warm-up: 2 Rounds 1-Minute Jump Rope 30 Second Plank 8 Awful Push-ups   Pre-Game: 6-Minute EMOM 12 Russian Kettlebell Swings + 6 Burpees You Pick the Weight   Workout: 5… Read more »

CFM: Monday, January 9th, 2017 (Burpee Day = 42)   Warm-up: 2 Rounds 200M Row 16 Walking Lunge Steps 8 Deck Squats   Endurance: 7-Minute Time Cap 50 – 40 – 30 – 20 – 10 Double Unders Switches  … Read more »

CFM: Sunday, January 8th, 2017 (Burpee Day = 41)   Warm-up: 2 Rounds 200M Row 12 Back Rolls 6 Push-ups   Endurance: 300 Double-Unders with a 6-Minute Cap Every Break (or screw up): 6 Jump Squats   Workout: 3 Rounds… Read more »

CFM: Saturday, January 7th, 2017 (Burpee Day = 40)   Warm-up: 2 Rounds 1-Minute Jump Rope 10 PVC Pass Throughs 5 Slow Push-ups   Pre-Game: 8-Minute EMOM Even: Row/Bike 150/120M Odd: 5 Hang Squat Snatches (start empty and add weight)… Read more »