CFM: Sunday, September 17th, 2017

CFM: Sunday, September 17th, 2017   Warm-up: 2 Rounds 200M Row 30 Second DACA Discussion (preferably hostile) Pre-Game: 3 Round Partner Warm-up 20 Back to Back Squats (Yup your Backs are Touching) 15 Push-ups with Fist Bump at the Top… Read more »

CFM: Saturday, September 16th, 2017

CFM: Saturday, September 16th, 2017   Warm-up: 2 Rounds 1-Minute Jump Rope 15 Back Rolls 10 Rig Squats Pre-Game: 8-Minutes Find a Rack (or Share One 2 Front Squats (Warm-ups) 6 Push-ups 12 Switches   Workout: 21-Minute AMRAP 200M Run… Read more »

CFM: Friday, September 15th, 2017

CFM: Friday, September 15th, 2017   Warm-up: 500M Row Then 90 Seconds of Quiet Meditation Pre-Game: 2 Rounds / 30 Second Break Between 30 Double-Unders 20 Step-ups 10 Air Thrusters   Workout: 5 Rounds 400M Run 30 Step-ups on 20”… Read more »

CFM: Wednesday, September 13th, 2017

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

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

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

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

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

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 »