Workout of the Day

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  -Then- 10-9-8-7-6-5-4-3-2-1 Reps of:  -Then- *RX+: HPC (135/95) / *CRX: HPC (155/105)  *DB must be held at your side in the suitcase position only ——————————————————————————————————– Cardio Option:… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Strength: Snatch (17 Minutes)  4 Sets  *Heavy %’s – make sure you dial in technique during warm up *Prioritize rest between working sets  *Sets 1 and 2 should be done as drop singles  ——————————————————————————————————– Workout: AMRAP… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Strength: Front Squat (17 Minutes) 4 Sets  *Low overall volume but heavy percentages  *Make sure you prioritize rest between working sets  *Use a belt, knee sleeves, wrist straps for assistance  ——————————————————————————————————– Workout: Ladder x 12 Minutes … Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  -into- 2 Rounds  -Then- -into- 2 Rounds  -Then- -into- 2 Rounds  *RX+: BBJ (30”/24”) OR (115/85)(135/95)(155/105)  *CRX: BBJ (30”/24”) AND (115/85)(135/95)(155/105)  ——————————————————————————————————– Cardio Option: For Time … Read more »

Group Dynamic Warmup: ——————————————————————————————————– Strength: Jerk (17 Minutes)  4 Sets x 2 Reps  *Focus on your speed under the bar  *Continue to stick with push or split from week 1  ——————————————————————————————————– Workout: 3 intervals (5 Min ON / 2 Min… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 3 Rounds (10 Min Cap)  *Build up to your workout weight over 3 rounds  *EQUIPMENT NEEDED:  ——————————————————————————————————– Workout: 12 Days of CFM Christmas  For Time (40 Minute Cap)  *WORKOUT FLOW:  Just like the song  ——————————————————————————————————–… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Strength: Snatch (17 Minutes)  4 Sets x 2 Reps  *Continue to do these as drop singles – NO TNG  *Focus on your technique right from your first warm up set ——————————————————————————————————– Workout: For Time  -into- 3… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Strength: Front Squat (17 Minutes)  4 Sets x 3 Reps  *Starting to get heavier so if needed use a belt  ——————————————————————————————————– Workout: For Time  9 – 12 – 15 *Each round starts with meters  *Meters –… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 3 Rounds (10 Min Cap)  ——————————————————————————————————– Workout: For Time  -Then- 5 Rounds  -Then- ——————————————————————————————————– Cardio Option: For Time  -Then- 5 Rounds  -Then- ——————————————————————————————————– Core: 4 Rounds 

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: AMRAP x 20 Minutes *Every 4 Minutes (NOT INCLUDING 0:00) complete: *One score: total # of rounds + reps completed in 20 Min  *CRX: 12 Alt FRL (135/95) … Read more »