WOD

CFM: Monday, April 3rd, 2017   Warm-up: 2 Rounds 1-Minute Jump Rope 16 Walking Lunge Steps 8 PVC Pass Throughs   Enduro-Core: 4 Rounds 10 Long Sit-ups 10 Leg Overs 300M Run   Workout: 6 Rounds 15 Wallballs (20/14) 10… Read more »

CFM: Sunday, April 2nd, 2017   Warm-up: 2 Rounds 200M Row 12 Jump Squats 8 Push-ups   Pre-Game: Equipment and Room Setup It’s going to take some time, so find a way to make it work   Workout: BIG RUNNING… Read more »

CFM: Saturday, April 1st, 2017   Warm-up: 2 Rounds 30 Walking Lunge Steps 20 Jumping jacks 10 Push-ups   Pre-Game: 8-Minute Cap Warm-up your Squat Clean & Jerk Between Efforts: 40 Second Row/Bike   Workout: 10 X 2-Minute Rounds 1… Read more »

CFM: Friday, March 31st, 2017   Warm-up: 500M Row Then Mobilize   Pre-Game: 5-Minute AMRAP 15 Russian Kettlebell Swings (16K/12K) 10 Goblet Squats (16K/12K) 5 Kettlebell Push Presses (16K/12K) 20 Second Rest   Workout: 5 Rounds 21 Back Squats (95/65)… Read more »

CFM: Thursday, March 30th, 2017   Warm-up: 2 Rounds 200M Row 16 Walking Lunge Steps 8 Hanging Knee Raises   Pre-Game: 7-Minute AMRAP 3 Muscle Snatches (Ascending Weights) 6 Atomic Sit-ups 12 Switches   Workout: 3 – 6 – 9… Read more »

CFM: Wednesday, March 29th, 2017   Warm-up: 2 Rounds 40 Mountain Climbers 25 Jumping Jacks 10 Rig Squats   Pre-Game: 10 Rounds 3 Handstand Push-ups 7 Box Jumps (24/20)   Workout: 500M Run 1200/800 Pounds of Wallballs 400M Run 900/600… Read more »

CFM: Tuesday, March 28th, 2017   Warm-up: 2 Rounds 200M Row 30 Count Squat Hold 30 Count Handstand Hold   Pre-Game: 8-Minute EMOM Even: 45 Double-Unders (or 45 Seconds) Odd: 7 Power Snatches (75/55)   Workout: 14-Minute AMRAP 5 Power… Read more »

CFM: Monday, March 27th, 2017   Warm-up: 2 Rounds 1-Minute Jump Rope 12 Back Rolls 8 PVC Pass Throughs   Pre-Game: 8-Minute EMOM Even: 40 Second Row or Bike Odd: 16 Switches + Squat Cleans (95/65)   Workout: 5 –… Read more »

CFM: Sunday, March 26th, 2017   Warm-up: 2 Rounds Row 200M 40 Mountain Climbers 15 Push-ups   Pre-Game: 8-Minute EMOM 5 Squat Snatches (45/35) + 5 Bar Over Burpees   Workout: 10 – 25 – 40 – 25 – 10… Read more »

CFM: Saturday, March 25th, 2017   Warm-up: 500M Row Gear Up for the Workout   Pre-Game: 8-Minute AMRAP (Done with Intensity) 3 Clusters (Workout Weight) 12 Switches 3 Thrusters (Workout Weight) 12 Double-Unders 20 Second Rest   Workout: 17.5 (40-Minute… Read more »