Workout of the Day

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: AMRAP x 20 Minutes  *Every 5 Minutes (including 0:00) complete: *Score is total # of rounds + reps completed in 20 minutes  *Rope Climb Scaling Options:  ——————————————————————————————————– Cardio Option: AMRAP x… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Back Squat (17 Minutes)  ——————————————————————————————————– Workout: 5 Rounds  *Rest 1 Minute at the completion of each round  *Score is total time to complete all 5 rounds including rest time  ——————————————————————————————————– Cardio Option: 5 Rounds  *Rest… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Power Cleans (17 Minutes)  *Drop singles are preferred to make every rep look/feel the same ——————————————————————————————————– Workout: AMRAP x 15 Minutes  -In remaining time, AMRAP of:  *Score is total # of Rounds + Reps completed… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  2 Rounds  -Then- 2 Rounds ——————————————————————————————————– Cardio Option: For Time  2 Rounds  -Then- 2 Rounds ——————————————————————————————————– Core: 4 Rounds 

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  -Into- 6 – 5 – 4   -Then-  -Into- 12 – 10 – 8  *RX+: Weights (205/135) (155/105) *CRX: Weights (205/135) (155/105) / Bar Muscle Ups on… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Shoulder to Overhead (17 Minutes)  *Make sure you are sticking with the style you decided on Week 1 ——————————————————————————————————– Workout: AMRAP + For Time  Part A – AMRAP x 12 Minutes  -Rest 2 Minutes-  Part… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) ——————————————————————————————————– Workout: For Time  -Into- 10 – 8 – 6 – 4 – 2  -Then- -Into- 2 – 4 – 6 – 8 – 10  ——————————————————————————————————– Cardio Option: For Time  -Into-… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Back Squat (17 Minutes)  5 Sets x 3 Reps  ——————————————————————————————————– Workout: AMRAP x 15 Minutes  *Every 3 minutes (not including 0:00) complete: *Score is total # of rounds + reps completed in 15 minutes  ——————————————————————————————————–… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Power Clean (17 Minutes)  *Drop singles are preferred to make every rep look/feel the same ——————————————————————————————————– Workout: Every 4 Minutes x 4 Rounds  Odd Rounds (1 and 3):  -In remaining time complete max reps of: … Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds (10 Min Cap)  *Build up to your workout weight over 3 rounds  ——————————————————————————————————– Workout: For Time (35 Min Cap)  12 Days of CFM Christmas  *Workout flows just like the song *1 Run then… Read more »