Daily Workout

Warm Up Tabata These:

High Knees
Butt Kickers
Air Squats
Single Unders 

*Spend 2 minutes at each station

WOD

8 rounds of EMOM:

Minute 1: :45 Plank Hold
Minute 2: 30 Double Unders
Minute 3: 18 Wall Balls (20/14)

Cool Down: 

2:00 Frog Stretch
1:00 Seated Cross Shin (each)
1:00 Puppy Dog Stretch

Click HERE for the WOD Brief video for today

“The weak can never forgive. Forgiveness is the attribute of the strong.”~Mahatma Gandhi

Warm Up:

AMRAP in 10 minutes of:
100 M Run
10 KB RDLs
10 Goblet Squats
10 Russian KB Swings
10 Shoulder Taps (each)

WOD

3 rounds for time of:

200 M Run
50 ft Handstand Walk (100 ft. Bear Crawl)
200 M Run
50 ft Weighted Walking Lunge (53/35)
21 KB Swings (53/35)

Cool Down:

1:00 Supine Twists (each)
1:00 Pigeon Stretch (each
1:00 Single-leg Forward Fold (each)

“I’ve got a theory that if you give 100 percent all of the time, somehow things will work out in the end.”~Larry Bird

Rest Day

For time:

200 M Single-Arm Farmer’s Carry (AHAP or whatever you got)
100 Double Unders
25 KB Sumo Deadlift High Pulls (53/35)
100 Sit-Ups
25 KB Sumo Deadlift High Pulls (53/35)
100 Double Unders
200 M Single-Arm Farmer’s Carry (AHAP or whatever you got)

CLICK HERE to view the WOD Brief for the workout. Don’t forget to keep signing into class on WODIFY if you hit the workout…and post your time. 

“Success at anything will always come down to this: focus and effort and we control both.”~Dwayne Johnson

As many rounds and reps as possible in 5 minutes of:

12 Alternating DB Snatches (50/35)
8 DB Facing Burpees

Rest 3 minutes

As many rounds and reps as possible in 5 minutes of:

8 Alternating DB Snatches (50/35)
12 DB Facing Burpees

1) 3 rounds not for time of:
50′ Death March

***CFM Family- the gym will be closed until we are cleared to open again. Please be checking your email for updates and gym information. If you ever have questions, please let us know. 

“This too shall pass.”

With a 18 minute continuously running clock complete:

Run 1 Mile (MHS Loop)

As many rounds and reps as possible in the time remaining of:
10 Push Ups (deload)
20 Wall Balls (20/14)

1) 3 rounds not for time of:

10 DB Strict Presses (each)
10 DB Rows (each)
20 KB/DB Ab Twists

Compare to HERE

“I have always thought the actions of men the best interpreters of their thoughts.”~John Locke