WOD

CFM: Monday, January 23rd, 2017 (Burpee Day = 56)   Warm-up: 3 Rounds 40 Mountain Climbers 15 Super Light American Kettlebell Swings   Pre-Game: 9-Minute EMOM A: 150/120M Row B: 15 Strict Presses (45/35) C: 12 Jump Suats (45/35)  … Read more »

CFM: Sunday, January 22nd, 2017 (Burpee Day = 55)   Warm-up: 2 Rounds 1-Minute Jump Rope 16 Walking Lunge Steps 30 Second Squat Hold   Pre-Game: 6-Minute AMRAP 20 Second Handstand Hold 15 Jump Squats 10 Chin-ups 5 Burpees  … Read more »

CFM: Saturday, January 21st, 2017 (Burpee Day = 54)   Warm-up: 2 Rounds 200M Row 15 Back Rolls   Pre-Game: 8-Minute EMOM Even: 50 Double Unders Odd: 5 Power Snatches + 5 Overhead Squats (Ascending Weights)   Workout: 500M Run… Read more »

CFM: Friday, January 20th, 2017 (Burpee Day = 53)   Warm-up: 500M Row Then pretend to mobilize   Pre-Game: 8-Minute AMRAP 15 Calorie Row/Bike 10 Atomic Sit-ups (15/10) 5 Hang Squat Snatches (45/35)*   Add weight at least once during… Read more »

CFM: Thursday, January 19th, 2017 (Burpee Day = 52)   Warm-up: 2 Rounds 200M Row 16 Walking Lunge Steps 8 Push-ups   Pre-Game: 400M Run 40 Step-ups (24/20) 200M Run 20 Steps-ups (24/20)   Start Warming up your Back Squat… Read more »

CFM: Wednesday, January 18th, 2017 (Burpee Day = 51)   Warm-up: 2 Rounds 40 Mountain Climbers 25 Jumping Jacks 10 Rig Squats   Pre-Game: 9-Minute AMRAP 5 Deadlifts at Ascending Weights 120M Row   Workout: Complete Rounds ONLY 500M –… Read more »

CFM: Tuesday, January 17th, 2017 (Burpee Day = 50)   Warm-up: 2 Rounds 200M Row 16 Walkling Lunge Steps 12 Back Rolls   Pre-Game: 6-Minutes EMOM 40 Double Unders + 5 Squat Cleans (95/65)   Workout: Complete Rounds ONLY 6-Minute… Read more »

CFM: Monday, January 16th, 2017 (Burpee Day = 49) – Normal Schedule (No Kids/Teens Classes)   Warm-up: 500M Row Then Get Ready to Squat   Strength: 8-Minutes of Joy Back Squat Warm Up – Drop Sets Work up to a… Read more »

CFM: Sunday, January 15th, 2017 (Burpee Day = 48)   Warm-up: 2 Rounds 40 Mountain Climbers 25 Jumpng Jacks 10 Rig Squats   Pre-Game: 8-Minute AMRAP 800M Run Followed by an AMRAP in the remaning time: 60 Walking Lunge Steps… Read more »

CFM: Saturday, January 14th, 2017 (Burpee Day = 47)   Warm-up: 2 Rounds 200M Row 30 Second Squat Hold 20 Second Handstand Hold   Pre-Game: 8-Minute EMOM Even: 45 Double Unders Odd: 4 Bar Over Burpees + 4 Overhead Squats… Read more »