WOD

CFM: Thursday, September 14th, 2017   Warm-up: 300M Row Then get ready to Squat Strength: Back Squats 8 Sets of 2 70% of your 1-Rep Max   Workout: 5 – 4 – 3 – 2 – 1 Rounds 10 Dumbbell… Read more »

CFM: Wednesday, September 13th, 2017   Warm-up: 2 Rounds 1-Minute Jump Rope 30 Second Squat Hold 30 Second Plank Strength: Deadlift 10 Sets of 2 55% of your 1-Rep Max (Ideally Beltless)   Workout: Partner Workout – 3 Rounds 500M… Read more »

CFM: Tuesday, September 12th, 2017   Warm-up: 2 Rounds 40 Mountain Climbers 20 Jumping Jacks 10 Push-ups Strength: Strict Press 7 Sets of 3 55% of your 1-Rep Max   Workout: 4 Rounds 60 Double-Unders 400M Run 20 Power Cleans… Read more »

CFM: Monday, September 11th, 2017   Warm-up: 2 Rounds 200M Row 10 Super Light American KBS 8 PVC Pass Throughs Strength: Back Squats 5 Rounds 5 Back Squats @ 55% of your 1-Rep Max   Warm-up your Squat Snatch  … Read more »

CFM: Sunday, September 10th, 2017   Warm-up: 2 Rounds 1-Minute Jump Rope 12 Rig Squats 8 PVC Pass Throughs Pre-Game: 4 Rounds 200M Run 15 American Kettlebell Swings (16K/12K)   Workout: 2 Rounds 80 Air Squats 60 Jumping Pull-ups* 40… Read more »

CFM: Saturday, September 9th, 2017   Warm-up: 2 Rounds 200M Row 10 Back Rolls 5 Squats Pre-Game: 7-Minutes 3 Power Cleans (Increasing Weight) 5 Push-ups 8 Step-ups   Workout: 20 Total Minutes (High Level Math Workout) 800M Run   Followed… Read more »

CFM: Friday, September 8th, 2017   Warm-up: 500M Row Have a staring contest with the Mirror Core is Before: 4 Rounds 30 Double-Unders 15 AbMat Sit-ups 15 Leg Overs   Workout: 3 Rounds 500M Run 40 Overhead Lunges (45/35) 30… Read more »

CFM: Thursday, September 7th, 2017   Warm-up: 2 Rounds 40 Mountain Climbers 20 Jumping Jacks 10 Back Rolls Pre-Game: 4 Rounds 3 Overhead Squats (Ascending Weights) 5 Push-ups 15 Hanging Knee Raises   Workout: 14-Minute AMRAP 800M Run Followed by… Read more »

CFM: Wednesday, September 6th, 2017   Warm-up: 2 Rounds 200M Row 12 Super Light American Kettlebell Swings 8 Push-ups Pre-Game: 6-Minute EMOM 3 Deadlifts (Ascending Weights) 6 AbMat Sit-ups 9 Jumps over the Bar   Workout: 4 Rounds 3-Minutes Work… Read more »

CFM: Tuesday, September 5th, 2017   Warm-up: 2 Rounds 200M Row 12 Super Light American Kettlebell Swings 8 Push-ups Pre-Game: 6-Minute EMOM Even: 3 Power Snatches (75/55) + 3 Burpees Odd: 3 Shoulder to Overhead + 12 Switches Over the… Read more »