WOD

CFM: Thursday, April 27th, 2017   Warm-up: 2 Rounds 20 Walking Lunge Steps 10 Jump Squats 5 Push-ups   Pre-Game: 4-Minute EMOM Even: 150/120M Row Odd: 7 Light Thrusters   Then Set-up & Warm-up your movements – This isn’t short… Read more »

CFM: Wednesday, April 26th, 2017   Warm-up: 2 Rounds 200M Row 10 Push-ups 10 PVC Pass Throughs   Pre-Game: 5-Minute AMRAP 3 Deadlifts (135/85) 7 AbMat Sit-ups 21 Switches (annoying right)   Add DL weight at your discretion   Workout:… Read more »

CFM: Tuesday, April 25th, 2017   Warm-up: 2 Rounds 1-Minute Jump Rope 30 Second Squat Hold 30 Second Plank   Pre-Game: 6-Minute Paced Burpee Ladder Minute 1: 1 Burpee Every 12 Seconds Minute 2: 1 Burpee Every 10 Seconds Minute… Read more »

CFM: Monday, April 24th, 2017   Warm-up: 2 Rounds 40 Mountain Climbers 20 Bench Pistols 10 Push-ups   Pre-Game: 6-Minute EMOM Even: 40 Second Row/Bike Odd: 6 Step-ups + 3 Squat Cleans (95/65)   Workout: 4 Rounds 24 Box Jumps… Read more »

CFM: Sunday, April 23rd, 2017   Warm-up: 2 Rounds 1-Minute Jump Rope 12 Back Rolls 6 Indiscriminate whines about something (your call)   Pre-Game: Run The Loop as a Group Or: The Pool like a Tool   Workout: 20 –… Read more »

CFM: Saturday, April 22nd, 2017   Warm-up: 2 Rounds 200M Row 16 Walking Lunge Steps 10 Bench Dips   Pre-Game: 9-Minute EMOM Minutes 0 – 2: 5 Burpees + 5 Clean & Jerks (95/65) Minutes 3 – 5: 4 Burpees… Read more »

CFM: Friday, April 21st, 2017   Warm-up: 500M Row Then Kvetch   Pre-Game: 5-Minute AMRAP 15 Squats 30 Second Squat Hold 10 Push-ups 20 Second Plank 5 Pull-ups 10 Second L-Hang   Workout: 7 Rounds 14 Weighted Switches (20/15 Single… Read more »

CFM: Thursday, April 20th, 2017   Warm-up: 2 Rounds 1-Minute Jump Rope 10 Jump Squats 10 Back Rolls   Pre-Game: 8-Minute Cap Build your Deadlift Bar for the Workout Between Each Weight Change: 30 Seconds Row/Bike 5 Atomic Sit-ups  … Read more »

CFM: Wednesday, April 19th, 2017   Warm-up: 2 Rounds 200M Row 16 Walking Lunge Steps 8 PVC Pass Throughs   Pre-Game: 7-Minute EMOM 3 Power Snatches + 3 Overhead Squats (Ascending Weights) 7 AbMat Sit-ups 21 Double-Unders (in workout gear)… Read more »

CFM: Tuesday, April 18th, 2017   Warm-up: 2 Rounds 40 Mountain Climbers 25 Super Light Kettlebell Swings 10 Squats   Pre-Game: 6-Minute EMOM Even: 40 Seconds Row/Bike Odd: 15 Wallballs (your call)   Workout: 800M Run   Followed by: 16… Read more »