WOD

CFM: Monday, April 17th, 2017   Warm-up: 2 Rounds 1-Minute Jump Rope 10 Squats 5 Slow Stretchy Push-ups   Pre-Game: 5-Minute AMRAP 20 Switches 5 Hang Squat Cleans (Workout Weight) 5 Burpees   Workout: 20 Strict Handstand Pushups 40 Power… Read more »

CFM: Sunday, April 16th, 2017   Warm-up: 400M Jog Then engage in witty banter   Pre-Game: 9-Minute AMRAP A: 40 Second Row B: 16 Dumbbell Snatches (35/25) – 8 each arm C: 16 Hand Release Push-ups   Workout: 3 Rounds… Read more »

CFM: Saturday, April 15th, 2017   Warm-up: 2 Rounds 200M Row 16 Back Rolls 8 Squats   Pre-Game: 8-Minute AMRAP 3 Thrusters (Ascending Weights) 5 Toes to Bar 7 Wallballs (?) 30 Second Cardio (?)   Workout: 18 – 15… Read more »

CFM: Friday, April 14th, 2017   Warm-up: 500M Row Then Mobilize   Pre-Game: 5-Minute AMRAP 30 Second Squat Hold 12 Air Squats 30 Second Plank 6 Push-ups   Workout: 4 Rounds 40 Switches 30 Russian Kettlebell Swings (16K/12K) 20 Back… Read more »

CFM: Thursday, April 13th, 2017   Warm-up: 2 Rounds 200M Row 16 Walking Lunge Steps 10 PVC Pass Throughs   Pre-Game: 7-Minute AMRAP 4 Power Cleans (Ascending) 8 AbMat Sit-ups 12 Steps-Ups (24/20)   Workout: 15-Minute AMRAP 5 Power Cleans… Read more »

CFM: Saturday, April 8th, 2017   Warm-up: 2 Rounds 200M Row 10 Jump Squats 10 PVC Pass Throughs   Pre-Game: 8-Minute Cap 3 Squats Snatches at Ascending Weights 10 Sit-ups (Any Style) 30 Double-Unders   Workout: 3 Rounds* 10 Squat… Read more »

CFM: Friday, April 7th, 2017   Warm-up: 500M Row Then Mobilize and Moan   Pre-Game: 4-Minute AMRAP 15 Russian Kettlebell Swings (16K/12K) 10 Air Squats 5 Push-ups 20 Second Rest   Workout: 2 Rounds 800M Run 40 Switches 20 Front… Read more »

CFM: Thursday, April 6th, 2017   Warm-up: 2 Rounds 1-Minute Jump Rope 20 Second Salute to the Sun Hold 5 Slow Push-ups   Pre-Game: 8-Minute Cap Find Partner(s) to share your setup Rotate through the Stations at least 2X’s Warm… Read more »

CFM: Wednesday, April 5th, 2017   Warm-up: 2 Rounds 200M Row 30 Second Squat Hold 15 Back Rolls   Pre-Game: 7-Minute AMRAP 4 Handstand Push-ups 8 Weighted Knee Squats (16K/12K) 12 Walking Lunge Steps 24 Jump Touches (Rig)   Workout:… Read more »

CFM: Tuesday, April 4th, 2017   Warm-up: 2 Rounds 40 Mountain Climbers 25 Jumping Jacks 10 Back Rolls   Pre-Game: 6-Minute EMOM Even: 40 Second Row/Bike Odd: 50 Double-Unders   Workout: 50 – 40 – 30 – 20 – 10… Read more »