Easter Hours: 9AM Class ONLY

We will be holding a single session tomorrow April 20th at 9am

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CFM: April 26th, 2014

CFM: April 26th, 2014

 

Warm-up:

Row 500M

20 PVC Pass Throughs

 

Workout: Murph

1-Mile Run

100 Pull-ups

200 Push-ups

300 Squats

1-Mile Run

 

Pull-ups, Push-ups and Squats may be partitioned as desired

Wear a 20# Vest or Body Armor if you so desire

 

Core: Partition as Desired

80 Sit-ups

80 Leg-Overs

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CFM: April 25th, 2014

CFM: April 25th, 2014

 

Warm-up:

Row 600M

20 Squats

 

Strength Test: 1 RM Thrster (10-minute Cap)

 

Workout: Fran

21-15-9

Thrusters (95/65)

Pull-ups

 

Endurance:

2 Rounds / 3-Minute Rest

1000M Row

 

Core:

4 rounds

24 Sit-ups

24 Russian Twists

6 Muffin Toppers Each Side

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CFM: April 24th, 2014

CFM: April 24th, 2014

 

Warm-up:

Row 600M

20 Squats

 

Strength Test: 1 RM Back Squat (10-minute Cap)

 

Workout: Grace and/or Isabel

30 Cleans and Jerks (135/95)

30 Snatches (135/95)

 

Endurance:

2 Rounds / 4-Minute Rest

1-Mile Run (turn the corner at Short Hills Ave and come back through the Sunoco)

 

Core:

5 rounds

15 GHD Sit-ups

15 GHD Back Extensions

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CFM: April 23rd, 2014

CFM: April 23rd, 2014

 

Warm-up:

2 Rounds

400M Row

20 Switches

 

Strength Test: 1 RM Bench Press (10-minute Cap)

 

Workout: Kelly

5 Rounds

400M Run

30 Box Jumps (24/20)

30 Wallball (20/14)

 

Endurance:

100/75 Calories on the AIrDyne

 

Core:

4 rounds

20 Leg-Overs

60 Bicycles

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CFM: April 22nd, 2014

CFM: April 22nd, 2014

 

Warm-up:

3 Rounds

8 Calories AirDyne

8 Squats

8 PVC Pass Throughs

 

Strength Test: 1 RM Deadlift (10-minute Cap)

 

Workout: DT

5 Rounds (155/95)

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

 

Endurance:

500 Double-Unders for Time

Substitute – Jump Rope for 8 Minutes or 2000M Row

 

Core:

3 rounds

20 Long Sit-ups

60 Flutter Kicks

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CFM: April 21st, 2014

CFM: April 21st, 2014

 

Warm-up:

3 Rounds

90 Seconds Jump Rope

12 Push-ups

 

Workout: Helen

3 Rounds

400M Run

21 Kettlebell Swings (24/16)

12 Pull-ups

 

Strength Test: 1 RM Front Squat

 

Endurance:

2 Attempts at a 500M Row

Rest as needed

 

Core:

4 rounds

20 Long Sit-ups

20 Leg Overs

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CFM: April 20th, 2014 – 9AM Class Only

CFM: April 20th, 2014 – 9AM Class Only

 

Warm-up:

800M Run

 

Workout:

16 Minute AMRAP

8 Burpees

16 Dumbbell Push Press (25/15)

24 Rage Balls (30/20)

 

16 Minute EMOM

Even Minutes: 40 Plate Hops

Odd Minutes: Push-ups with Toes on the Plate

 

Core:

2 rounds

40 Bicycles

30 Sit-ups

20 Hollow Rocks

10 Weighted Sit-ups (10#)

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CFM: April 19th, 2014

CFM: April 19th, 2014

 

Warm-up:

2 Rounds

400M Row

40 Mountain Climbers

 

Workout:

400M Run

 

3 Rounds (95/65)

7 Cleans

7 Front Squats

7 Push Presses

 

Run 800M (Far side of Saks)

 

3 Rounds (95/65)

7 Cleans

7 Front Squats

7 Push Presses

 

400M Run

 

Strength: Atlas Stone

Play with those funky rocks

 

Core:

3 rounds

30 Russian Twists

60 Bicycles

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CFM: April 18th, 2014

CFM: April 18th, 2014

 

Warm-up:

3 Rounds

300M Row

10 Front Squats (95/65)

 

Workout:

5 Rounds

6 Hang Cleans (155/85)

12 Box Jumps (30/24)

18 Russian Kettlebell Swings (24/16)

 

Strength:  Strict Press

Work to a HEAVY Triple

Then 3 Rounds at that weight

 

Endurance EMOM – 12 Minutes:

Even Minutes: 24 Switches

Odd Minutes: Burpees

 

Core:

4 rounds

15 Long Sit-ups

15 Leg-Overs

60 Flutter Kicks

 

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