WOD

CFM: Tuesday, March 14th, 2017   Warm-up: 2 Rounds 40 Mountain Climbers 25 Jumping Jacks 10 Rig Squats   Pre-Game: 6-Minute Cap Warm up your Clean and Double-Unders   Workout: 800 – 600 – 400 – 200M Row 80 –… Read more »

CFM: Monday, March 13th, 2017   Warm-up: 2 Rounds 1-Minute Jump Rope 16 Walking Lunge Steps 8 PVC Pass Throughs   Pre-Game: 7-Minute AMRAP (Done in your Workout Gear) 30 Double-Unders 4 Burpees 4 Clusters at Ascending Weights   Workout:… Read more »

CFM: Sunday, March 12th, 2017   Warm-up: 2 Rounds 200M Row 20 Second Lotus Position 20 Second Child’s Pose 20 Second Fetal Position   Pre-Game: 6-Minute AMRAP 30 Second Walking Lunge 30 Second Plank 30 Second Duck Walk 30 Second… Read more »

CFM: Saturday, March 11th, 2017   Warm-up: Contemplate your Existence   Pre-Game: 2 4-Minute Ladders (EMOM) 4 Burpees + 1 Squat Snatches (65/45) 4 Burpees + 3 Squat Snatches (65/45) 4 Burpees + 5 Squat Snatches (65/45) 4 Burpees +… Read more »

CFM: Friday, March 10th, 2017   Warm-up: 500M Row Then pretend to mobilize   Pre-Game: 5-Minute AMRAP 36 Double-Unders 18 Step-ups (24/20) 9 Push-ups   Workout: 5 Rounds 20 Box Jumps (24/20) 15 Deadlifts (165/105) 10 Toes to Bar  … Read more »

CFM: Thursday, March 9th, 2017   Warm-up: 2 Rounds 1-Minute Jump Rope 16 Walking Lunge Steps 8 Push-ups   Pre-Game: 8-Minute AMRAP 3 Back Squats (Ascending Weights & Alternating Partners) 6 Wallball Thrusters (30/20) 120/100M Row while your partner squats… Read more »

CFM: Wednesday, March 8th, 2017   Warm-up: 500M Row Then Get Your Shoulders Warm   Pre-Game: 7-Minute AMRAP 30 Double-Unders 3 Power Snatches + 3 Overhead Squats (75/55) 30 Second Elbow Plank   Workout: 3 Rounds 5-Minutes / 1-Minute Rest… Read more »

CFM: Tuesday, March 7th, 2017   Warm-up: 2 Rounds 200M Row 30 Second Squat Hold 30 Second Handstand Hold   Pre-Game: 5-Minute EMOM 5 Squat Cleans (95/65) + 5 Bar Over Burpees   Workout: 3 Rounds 60 Switches (30 Each… Read more »

CFM: Monday, March 6th, 2017   Warm-up: 2 Rounds 40 Mountain Climbers 20 Jumping Jacks 10 Toe Touches   Pre-Game: 7-Minute AMRAP 30 Double-Unders 5 Handstand Push-ups 2 Thrusters (75/55 – 95/65)   Workout: EMOM: Until You Collapse Clusters (165/100)… Read more »

CFM: Sunday, March 5th, 2017   Warm-up: 2 Rounds 200M Row (not in the back room) 16 Walking Lunge Steps (hair of the dog) 8 Push-ups   Pre-Game: 8-Minute EMOM Even: 40 Double-Unders Odd: 6 Clusters (95/65)   Workout: 4… Read more »