WOD

CFM: Friday, March 24th, 2017   Warm-up: 2-Minute Jump Rope Mobilize & Moan about 17.5   Pre-Game: 2 Rounds 30 Second Squat Hold 20 Switches 30 Second Plank 10 Push-Ups 30 Second Knee Raise 5 Chin-ups   Workout: 3 Rounds… Read more »

CFM: Thursday, March 23rd, 2017   Warm-up: 2 Rounds 1-Minute Jump Rope 16 Walking Lunge Steps 12 Back Rolls   Pre-Game: 6-Minute EMOM Even: 12/9-Calorie Row Odd: 15 Russian Kettlebell Swings (Workout Weight)   Workout: 5 Rounds 12 Kettlebell Squat… Read more »

CFM: Wednesday, March 22nd, 2017   Warm-up: 500M Row Then Get Ready to Squat   Pre-Game: 8-Minute Cap Warm up your Squat Between Weights: 10 Step Ups 10 Double-Unders   Workout: Starts as a Partner then goes Solo 60 Back… Read more »

CFM: Tuesday, March 21st, 2017   Warm-up: 2 Rounds 1-Minute Jump Rope 30 Second Squat Hold 10 PVC Pass Throughs   Pre-Game: 8-Minute EMOM Even: 5 Squat Snatches (Ascending Weights) Odd: 24 Switches   Workout: 15 – 12 – 9… Read more »

CFM: Monday, March 20th, 2017   Warm-up: 500M Row Then Wander Aimlessly Until We Start   Pre-Game: 6-Minute AMRAP 3 Cleans at Ascending Weights 7 Atomic Sit-ups   Workout: 16-Minute AMRAP 200M Run 7 Toes to Bar 3 Hang Cleans… Read more »

CFM: Sunday, March 19th, 2017   Warm-up: 2 Rounds 200M Row 15 Back Rolls 10 Air Squats   Pre-Game: 8-Minute EMOM Even: 12 Box Jumps (24/20) Odd: 6 Clusters (75/55)   Workout: 25 – 20 – 15 – 10 Burpee… Read more »

CFM: Saturday, March 18th, 2017   Warm-up: Sign-up For your Heat   Pre-Game: 10-Minute Cap 33 Double-Unders 11 Air Squats 7 Push-ups 3 Deadlifts at Ascending Weights (Work to ABOVE the Workout Weight)   Workout: 13-Minute AMRAP (17.4) 55 Deadlifts… Read more »

CFM: Friday, March 17th, 2017   Warm-up: 500M Row Then Mobilize and Yammer about 17.4   Pre-Game: 8-Minute EMOM Even: 6 Ground to Overhead (95/65) Odd: Max AbMat Sit-ups in 40 Seconds   Workout: 18-Minute AMRAP 24 Weighted Switches (25/15… Read more »

CFM: Thursday, March 16th, 2017   Warm-up: 2 Rounds 1-Minute Jump Rope 10 Jump Squats 5 Push-ups   Pre-Game: 7-Minute AMRAP 120/100M Row or Bike 3 Squat Cleans (Ascending Weights)   Workout: 4 Rounds / 1-Minute Rest Between 4 –… Read more »

CFM: Wednesday, March 15th, 2017   Warm-up: 2 Rounds 200M Row 16 Walking Lunge Steps 12 Back Rolls   Pre-Game: 6-Minute EMOM Even: 12 Switches + 6 Overhead Squats (75/55) Odd: 6 Burpee Pull-ups   Workout: 5 Rounds 12 Box… Read more »