WOD

CFM: Wednesday, July 26th, 2017   Warm-up: 2 Rounds 40 Mountain Climbers 20 Jumping Jacks 10 Push-ups Pre-Game: 5-Minute EMOM 25 Double Unders + 3 Clean & Jerks (95/65)   Then warm up your Clean & Jerk to the Workout… Read more »

CFM: Tuesday, July 25th, 2017   Warm-up: 2 Rounds 200M Row 10 Squats 3 Strict Pull-ups Pre-Game: 8-Minutes 3 Deadlifts (Ascending) 6 Toes to Bar 12 Walking Lunge Steps   *Bar MU: Make sure to warm your shoulders up properly… Read more »

CFM: Monday, July 24th, 2017   Warm-up: 2 Rounds 1-Minute Jump Rope 30 Second Plank 10 PVC Pass Throughs Pre-Game: 4 Rounds (7-Minute CAP) 7 Atomic Sit-ups 6 Push-ups 5 Snatches (ascending)   Workout: 14-Minute AMRAP 4 Power Snatches (115/75)… Read more »

CFM: Sunday, July 23rd, 2017   Warm-up: 2 Rounds 200M Row 15 Back Rolls 10 Tuck Jumps   Group Run: 8 Rounds 200M Run Run to the 400M Turnaround point Running half the group at a time, alternating runs  … Read more »

CFM: Saturday, July 22nd, 2017   Warm-up: 2 Rounds 40 Mountain Climbers 20 Jumping Jacks 10 Rig Squats   Pre-Game: 5 Rounds 3 Thrusters (Ascending Weights) 7 Deadlifts (Same Bar) 30 Double-Unders   Workout: 5 Rounds 300M Unbalanced Farmer’s Carry/Run*… Read more »

CFM: Friday, July 21st, 2017   Warm-up: 500M Row The meander around   Pre-Game: 5-Minute AMRAP 20M Broad Jumps 20 Second Plank 20M Broad Jumps 20 Second L-Hang   Workout: 4 Rounds 30 AbMat Sit-ups 25 American Kettlebell Swings (24K/16K)… Read more »

CFM: Thursday, July 20th, 2017   Warm-up: 2 Rounds 200M Row 15 Back Rolls 5 Perfect Push-ups   Pre-Game: 5 Rounds 30 Second Squat Hold 10 Plate Hops 3 Power Clean & Jerks (Ascending Weights)   Workout: 5 Rounds 300M… Read more »

CFM: Wednesday, July 19th, 2017   Warm-up: 2 Rounds 1-Minute Jump Rope 10 Super Light American Kettlebell Swings 10 PVC Pass Throughs   Core & Strength: 10 Rounds (10-Minute Cap) 3 Overhead Squats (75/55) 9 Plate Rainbows (15/10)   Workout:… Read more »

CFM: Tuesday, July 18th, 2017   Warm-up: 2 Rounds 200M Row 10 Rig Squats 10 Sit-ups   Pre-Game: 6-Minute AMRAP 5 Burpees 5 Thrusters (Ascending Weight every 2-Min)   Workout: 5 Rounds 24 Wallballs 12 Shoulder to Overhead (115/75)  … Read more »

CFM: Monday, July 17th, 2017   Warm-up: 400M Jog Followed by 3 Rounds: 5 Jump Squats 5 Push-ups   Pre-Game: 6-Minute Set-up 3 Squat-Cleans 20 Plate Hops 20 Second Plank   Workout: 18-Minute AMRAP 200M Run 7 Box Jumps 3… Read more »