WOD

CFM: Sunday, May 7th, 2017   Warm-up: 2 Rounds 200M Row 20 Back Rolls   Pre-Game: 500M Run 25 Squats in the Lot 400M Run 20 Squats 300M Run 15 Squats 200M Run 10 Squats   Workout: 3 Rounds 30… Read more »

CFM: Saturday, May 6th, 2017   Warm-up: 2 Rounds 40 Mountain Climbers 25 Jumping Jacks 10 PVC Pass Throughs   Pre-Game: 6-Minute AMRAP Work up to your workout weight Between Efforts: 21 Double-Unders   Workout: 6 Rounds 300M Run 10… Read more »

CFM: Friday, May 5th, 2017   Warm-up: 500M Row Then Wander Aimlessly   Pre-Game: 4-Minute AMRAP 5 Toes Touch Pull-ups 20 Second L-Hang 10 Jump Squats 30 Second Squat Hold   Workout: 40 – 30 – 20 – 10 Calories… Read more »

CFM: Thursday, May 4th, 2017   Warm-up: 2 Rounds 200M Row 15 Back Rolls 10 PVC Pass Throughs   Pre-Game: 8-Minute Cap Medium Flight Simulator (UNBROKEN Double Unders) 5 – 10 – 15 – 20 – 25 – 30 –… Read more »

CFM: Wednesday, May 3rd, 2017   Warm-up: 2 Rounds 1-Minute Jump Rope 15 Light American Kettlebell Swings 10 Jump Squats   Pre-Game: 6-Minute AMRAP 4 Overhead Squats (45/35) 6 Handstand Push-ups 8 Atomic Sit-ups (25/15)   Workout: 800M Run  … Read more »

CFM: Tuesday, May 2nd, 2017   Warm-up: 300M Row Followed but 2 Rounds: 10 Deck Squats 10 Push-ups   Pre-Game: 6-Minute EMOM Even: 40 Seconds Row/Bike Odd: 8 Toes to Bar   Workout: 17-Minute AMRAP 200M Run 30 Double-Unders 3… Read more »

CFM: Monday, May 1st, 2017   Warm-up: 2 Rounds 200M Row 30 Second Overhead Squat Hold w/ PVC Pipe 6 Push-ups   Pre-Game: 6-Minute EMOM Minutes 0-2: 5 Squat Snatches (45/35) + 10 Switches (45/35) Minutes 3-5: 3 Power Snatches… Read more »

CFM: Sunday, April 30th, 2017   Warm-up: 2 Rounds 1-Minute Jump Rope 30 Second Plank 16 Walking Lunge Steps   Pre-Game: Parking Lot Sprints 10 Rounds Gradually Build to a High Intensity First 3-4 Rounds should build speed   Workout:… Read more »

CFM: Saturday, April 29th, 2017   Warm-up: 2 Rounds 200M Row 15 Back Rolls 10 Squats   Pre-Game: 7-Minute AMRAP 2-3 Squat Clean & Jerks at Ascending Weights 5 Really Good Push-ups 20 Double-Unders   Workout: 3 Rounds – Partner… Read more »

CFM: Friday, April 28th, 2017   Warm-up: 500M Row Then Mobilize or Whatever   Pre-Game: 4-Minute AMRAP 10 Walking Lunge Steps 5 Goblet Squats (Workout Weight) 5 Burpees 20 Second Rest   Workout: 12 Rounds Run to Millburn Ave 12… Read more »