Workout of the Day

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: AMRAP x 21 Minutes  -in remaining time, AMRAP of:  *CRX: 3 Wall Facing Strict HSPU  *Score is total # of rounds + reps completed  *HSPU Scaling Options:  ——————————————————————————————————–… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Back Squat (17 Minutes)  *Heavy week! Take time warming up your squat  *Knee sleeves, belt, lifters are all encouraged  *Make sure you rest 1:30 – 2 Min between sets ——————————————————————————————————– Workout: For Time  -Then- 2… Read more »

We are closed this weekend as we will be supporting all of the CFM teams down at the Asbury Park Summer Games! Come on down and support your fellow classmates and coaches!!

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Jerk (17 Minutes)  *Make sure you rest between sets  *Focus on warm up sets as you build towards your weight ——————————————————————————————————– Workout: 3 Intervals (1 Min Stations / :15s Transition)  *3 Scores: ——————————————————————————————————– Core: 5… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  -Then- 5 Rounds  -Then- *RX+: 5 Overhead Squats (155/105) OR 5 Bar/Ring MU *CRX: 5 Bar/Ring Muscle Ups / 5 OHS (155/105)  ——————————————————————————————————– Cardio Option: For Time … Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Clean (17 Minutes)  *Make sure you rest between sets  *All reps should be done as drop singles *Dial in set up and technique on every single clean ——————————————————————————————————– Workout: Every 4 Minutes x 4 Rounds … Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: AMRAP x 20 Minutes  *Every 4 Minutes (not including 0:00) complete: *RX+: 6 Hang Power Snatches (115/85) *CRX: 4 Hang Power Snatches (135/95)  *Score is total # of rounds + reps… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Back Squat (17 Minutes)  ——————————————————————————————————– Workout: For Time  -Then- 21 – 15 – 9  42 – 30 – 18  -Then- ——————————————————————————————————– Core: 4 Rounds 

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: 3 Intervals (6 Minutes ON / :90s OFF)  -in remaining time AMRAP of:  *Intv1: 8 Burpees + 5 S2OH (105/75)  *Intv2: 7 Burpees Over Bar + 4 S2OH (115/85)  *Intv3: 6… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Skill: Double Unders 20 – 25 Minutes of dedicated DU practice  ——————————————————————————————————– Skill/WOD Prep: EMOM x 6 Minutes  ——————————————————————————————————– Benchmark WOD: “Annie” For Time  50 – 40 – 30 – 20 – 10  *Scaled 2x Single… Read more »