WOD

CFM: Tuesday, January 3rd, 2017 (Burpee Day = 36)   Warm-up: 2 Rounds 1-Minute Jump Rope 15 Back Rolls 10 Walking Lunge Steps   Pre-Game: 8-Minute EMOM Even: 12/9-Calorie Row Odd: 12 Jump Squats with the Wallball (20/14)   Workout:… Read more »

CFM: Monday, January 2nd, 2017 (Burpee Day = 35)   Warm-up: 2 Rounds 200M Row 30 Second Plank   Get Ready to Squat   Strength: 8-Minute EMOM 2 X 15 Second Squat Hold (135/85) – From the Rack   Workout:… Read more »