WOD

CFM: Saturday, August 5th, 2017   Warm-up: 2 Rounds 200M Row 12 Back Rolls 8 PVC Pass Throughs Pre-Game: 5 Rounds (8-Minute Cap) 3 Power Snatches + 3 Overhead Squats 6 Atomic Sit-ups 12 Switches   Workout: 15 – 12… Read more »

CFM: Friday, August 4th, 2017   Warm-up: 500M Row Then stare blindly ahead Pre-Game: 5-Minute AMRAP 20 Walking Lunge Steps 15 Weighted Hanging Knee Raises (15/10) 20 Walking Lunge Steps 15 Old School Crunches   Workout: 6 Rounds 20 Weighted… Read more »

CFM: Thursday, August 3rd, 2017   Warm-up: 2 Rounds 40 Mountain Climbers 20 Walking Lunge Steps 10 PVC Pass Throughs Pre-Game: 8-Minute EMOM Even: 150/120M Row Odd: 6 Push-ups + 3 Power Cleans (Ascending Weights)   Workout: 4 Rounds 400M… Read more »

CFM: Wednesday, August 2nd, 2017   Warm-up: 2 Rounds 1-Minute Jump Rope 16 Jumping Jacks 8 Rig Squats Pre-Game: 4 Rounds 4 Drop-Single Deadlifts (Ascending Weights) 8 AbMat Sit-ups 12 Plate Squats (25/15)   Workout: 12-Minute AMRAP 6 Deadlifts (225/135)… Read more »

CFM: Tuesday, August 1st, 2017   Warm-up: 2 Rounds 200M Row 10 Deck Squats 5 Pull-ups Pre-Game: 5 Rounds 3 Power Snatches (Ascending Weight) 5 Push-ups 7 Squats (25/15 Plate in Hand)   Workout: 10 Rounds 5 Power Snatches (125/80)… Read more »

CFM: Monday, July 31st, 2017   Warm-up: 2 Rounds 1-Minute Jump Rope 16 Walking Lunge Steps 4 Clapping Push-ups Pre-Game: 8-Minute EMOM Even: 150/120M Row Odd: 3 Power Clean + Front Squats (Ascending Weights)   Workout: 16-Minute Cap 800M Run… Read more »

CFM: Sunday, July 30th, 2017   Warm-up: 2 Rounds 40 Mountain Climbers 20 Jumping Jacks 10 Big Arm Circles Pre-Game: 6-Minute Cap 500M Run Followed by an AMRAP in the Remaining Time: 7 Push Presses (65/45) 7 Bent Over Rows… Read more »

CFM: Saturday, July 29th, 2017   Warm-up: 2 Rounds 1-Minute Jump Rope 10 Back Rolls 5 Push-ups Pre-Game: 7-Minute Cap 3 Hang Squat Cleans (Ascending Weights) 5 Atomic Sit-ups 15 Second Low Plank   Workout: 5 Rounds 15 UNBROKEN Toes… Read more »

CFM: Friday, July 28th, 2017   Warm-up: 500M Row The Foam Roll to complete looseness Pre-Game: 5-Minute AMRAP 8M Waiter Carry (25/15 Plate) – Right 10 Jump Squats 8M Waiter Carry (25/15 Plate) – Left 20 Hanging Knee Raises  … Read more »

CFM: Thursday, July 27th, 2017   Warm-up: 2 Rounds 200M Row 16 Walking Lunge Steps 8 PVC Pass Throughs Enduro-Core: 4 Rounds 300M Run 20 AbMat Plate Rainbows (15/10)   Workout: 4 Rounds 25 Wallballs 15 Kettlebell Clean& Jerks –… Read more »