CFM: Friday, August 18th, 2017

CFM: Friday, August 18th, 2017   Warm-up: 500M Row Waddle around for a bit Pre-Game: 3 Rounds 20 Air Thrusters 10 Weighted Hanging Knee Raises (15/10) 5 Burpees   Workout: 4 Rounds 35 Wallballs (14/10) 25 Squat Thrust Jumps 15… Read more »

CFM: Thursday, August 17th, 2017

CFM: Thursday, August 17th, 2017   Warm-up: 2 Rounds 200M Row 12 Back Rolls 12 Large Arm Circle (6 Each Way) Pre-Game: 4 Rounds 12 Switches 6 Atomic Sit-ups 2 Squat Cleans   Workout: 18-Minute AMRAP Run to Millburn Ave… Read more »

CFM: Wednesday, August 16th, 2017

CFM: Wednesday, August 16th, 2017   Warm-up: 2 Rounds 40 Mountain Climbers 20 Walking Lunge Steps 10 Air Squats Pre-Game: 7-Minute AMRAP 3 Back Squats (Ascending) 7 Wallballs (14/1) 21 Double-Unders (in Lifters)   Workout: 5 Rounds / 2-Minute Rest… Read more »

CFM: Tuesday, August 15th, 2017

CFM: Tuesday, August 15th, 2017   Warm-up: 2 Rounds 200M Row 12 Super Light American Kettlebell Swings 8 PVC Pass Throughs Pre-Game: 8-Minute EMOM Even: 4 Overhead Squats (Ascending Weights) Odd: 6 Toes to Bar   Workout: 8 Rounds 8… Read more »

CFM: Monday, August 14th, 2017

CFM: Monday, August 14th, 2017   Warm-up: 2 Rounds 40 Mountain Climbers 20 Jumping Jacks 5 Perfect Push-ups Pre-Game: 8-Minute E2MOM (4 Rounds) 30 Double-Unders + 10 Step-ups + 5 Power Cleans   Add Weight and Height Each Round  … Read more »

CFM: Sunday, August 13th, 2017

CFM: Sunday, August 13th, 2017   Warm-up: 2 Rounds 200M Row 20 Switches 20 Second Handstand Hold Pre-Game: Run Little Loopy as a Groupy Then 2 Rounds 30 Second Squat Hold 10 Synchronized Push-ups   Workout: 3 Rounds 10 Burpees… Read more »

CFM: Saturday, August 12th, 2017

CFM: Saturday, August 12th, 2017   Warm-up: 2 Rounds 1-Minute Jump Rope 12 Back Rolls 8 Air Thrusters Pre-Game: 6-Minute AMRAP 3 Handstand Push-ups 2 CTB Pull-ups or 1 Double Tap 1 Light Cluster   Workout: 21-Minute AMRAP (Groups of… Read more »

CFM: Friday, August 11th, 2017

CFM: Friday, August 11th, 2017   Warm-up: 500M Row Then Emotionally Prepare for the Day Pre-Game: 5-Minute AMRAP 20 Walking Lunge Steps 5 Power Cleans (Ascending Weights)   Workout: Start With: 2 Rounds 50 Double-Unders 25 AbMat Sit-ups   Then:… Read more »

CFM: Thursday, August 10th, 2017

CFM: Thursday, August 10th, 2017   Warm-up: 2 Rounds 40 Mountain Climbers 25 Jumping Jacks 10 Rig Squats Pre-Game: 5-Minute EMOM 8 Push-ups 8 Air Squats 8 Dumbbell Snatches (Your Call)   Workout: 4 Rounds 3-Minutes Work / 3-Minutes Rest… Read more »

CFM: Wednesday, August 9th, 2017

CFM: Wednesday, August 9th, 2017   Warm-up: 2 Rounds 1-Minute Jump Rope 12 Back Rolls 8 PVC Pass Throughs Pre-Game: 6-Minute AMRAP 10 Overhead Lunges (45/35) 10 Wallballs (14/10) Walk Between Exercises   Workout: 4 Rounds 300M Run 5 –… Read more »