by on

Monday

CFM Life

Front Squat Complex

Workout Definition

Build to a Heavy: E2MOM for 5 sets
Pausing Front Squat + 1 Front Squat

“Jack Daniels”

Workout Definition

For Time: (20 min time cap)
1,000 Meter Run
50 Thrusters (45/35)
30 Pull-ups

CFM Comp

Front Squat Complex

Workout Definition

Front Squat
Workout Definition

5 Sets:
1 Tempo Pausing Front Squat
1 Front Squat

Tempo: 5s negative, 3 second pause in bottom. Regular stand.

Set #1 – 60% of 1RM Front Squat
Set #2 – 65%
Sets #3+4+5 – 70%

“Jack Daniels”

Workout Definition

For Time: (20 min time cap)
1,000 Meter Run
50 Thrusters (45/35)
30 Pull-ups

 

Tuesday

CFM Life

Power Clean

Workout Definition

Build to a heavy single
EMOM for 8 mins 1 Power Clean

“Water Break”

Workout Definition

AMRAP 4:
27 Hang Power Cleans (95/65)
27 Burpees Over Rower
27/21 Calorie Row

Rest 4 Minutes

21 Hang Power Cleans (115/85)
21 Burpees Over Rower
21/15 Calorie Row

Rest 4 Minutes

15 Hang Power Cleans (135/95)
15 Burpees Over Rower
15/12 Calorie Row

CFM Comp

Hang Power Clean Complex

Workout Definition

Workout Definition

On the 1:30 x 5 Sets:
1 Hang Clean Pull
1 Hang Clean High Pull
2 Hang Power Cleans

Set #1 – 50% of 1RM Clean
Set #2 – 55% of 1RM Clean
Sets #3+4+5 – 60% of 1RM Clean

“Water Break”

Workout Definition

AMRAP 4:
27 Hang Power Cleans (95/65)
27 Burpees Over Rower
27/21 Calorie Row

Rest 4 Minutes

21 Hang Power Cleans (115/85)
21 Burpees Over Rower
21/15 Calorie Row

Rest 4 Minutes

15 Hang Power Cleans (135/95)
15 Burpees Over Rower
15/12 Calorie Row

CFM Fast Fit

TBA

Wednesday

CFM Life

Rope Climbs

Workout Definition

E2MOM x 4 sets complete two rope climbs

Scale will be 4 foot wraps and pulls with rope hanging from pull up bar.

“Nancy”

Workout Definition

5 Rounds:
400 Meter Run
15 Overhead Squats (95/65)

CFM Comp

Pausing OH Squat

Workout Definition
7 Sets of 1 Rep

In each, there are (4) pauses, each for a single second.
Pause #1 – 1/4 of the way down (quarter squat)
Pause #2 – Halfway down (parallel)
Pause #3 – Absolute bottom of squat
Pause #4 – Halfway up (parallel)

Set #1 – 40% of 1RM OHS
Set #2 – 45%
Set #3 – 50%
Set #4 – 55%
Sets #5+6+7 – 60%
All repetitions are taken from the rack.

“Nancy”

Workout Definition

5 Rounds:
400 Meter Run
15 Overhead Squats (95/65)

Thursday

CFM Life

Deadlift

Workout Definition

Build to Heavy Single E2MOM x 5 sets

Set 1: 5 reps at moderate weight
Set 2: 3 reps at heavy weight
Set 3: 3 reps at heavier weight
Set 4: 2 reps even heavier
Set 5: 1 rep at heaviest weight

“Shrute Farms”

Workout Definition

AMRAP 14:
100 Meter Farmers Carry (50’s/35’s)
30 AbMat Sit-ups
100 Meter Farmers Carry (50’s/35’s)
15 Deadlifts (205/145)

CFM Comp

Active Recovery/Pool Session

Workout Definition

ROM WOD
Goat Day

Meet at Dublin Park Pool at 4:30 to swim laps. There is a $3 fee to swim if you are not a member.

CFM FastFit

TBA

 

Friday

CFM Life

Pull Ups

Workout Definition

E2MOM 10 Pull ups
Athlete’s choice: Strict, Butterfly, Kipping, Banded, Ring Row

“Sicko Mode”

Workout Definition

21-15-9:
Row Calories
Bike Calories

Directly Into…

21 Hang Squat Clean Thrusters (135/95)

*Women Complete 15-12-9 Machine Calories

CFM Comp

DU’s/Hang Clean and Jerk

Workout Definition

Hang Clean and Jerk
Workout Definition

On the 1:30 x 7 Sets:
30 Double-Unders
2 Hang Squat Cleans
1 Split Jerk

Set #1 – 60%
Set #2 – 65%
Set #3 – 70%
Set #4 – 75%
Sets #5+6+7 – Build to a moderate for the day.

Being our de-load week, we are not looking to push past 83%. Complex is intended to be completed unbroken.

“Sicko Mode”

Workout Definition

21-15-9:
Row Calories
Bike Calories

Directly Into…

21 Hang Squat Clean Thrusters (135/95)

*Women Complete 15-12-9 Machine Calories

Saturday

“Shake Weight”

Workout Definition

Teams of 3
3 Rounds: (45 min time cap)
800 Meter Run
60 Toes to Bar
90 Dumbbell Snatches (50/35)

Team runs each 800m together. All team members must be present before work on Toes to Bar may begin. Reps may be petitioned as determined by team.

Sunday

CFM Life

“Chutes & Ladders”

Workout Definition

AMRAP 15:
Buy In: 75/50 Calorie Bike

Then…

3 Wallballs, 3 Burpees
6 Wallballs, 6 Burpees
9 Wallballs, 9 Burpees
…
Up By 3’s Until Time Cap

CFM Comp

Rest day

by on

Monday

CFM Life

Back Squat

Workout Definition

E3MOM
3 Sets of 6 reps
May build in weight each set or hold weight throughout

Set 1 moderate load
Set 2 heavy load
Set 3 heaviest load

“Escape From Wonderland”

Workout Definition

3 Rounds: (20 min time cap)
75 Double Unders
50 Air Squats
25/18 Calorie Row

CFM Comp

Back Squat

Workout Definition

3-Rep Heavy (E3MOM)

On the first day of our cycle, we completed a wave series that finished with 3 reps at 80%. Today, we are building to a 3-Rep Heavy. Rest as needed between sets, with a recommended wave build.

3 Reps @ 70%, 1 Rep @ 75%
3 Reps @ 75%, 1 Rep @ 80%
3 Reps @ 80%, 1 Rep @ 85%
Heavy single if desired

Following our single at 85%, let’s make a judgement call from here. At this point, we have touched a good range of weights, and we may be drawing close to our attempt. If we would like to climb a bit higher, we can absolutely do so for another single. Give ourselves 2-3:00 rest, and let’s make our attempt.

“Escape From Wonderland”

Workout Definition

3 Rounds: (20 min time cap)
75 Double Unders
50 Air Squats
25/18 Calorie Row

 

Tuesday
CFM Life

Max Strict Dumbbell Presses

Workout Definition

1 Attempt for Max Repetitions

“Helen”

Workout Definition

3 Rounds: (20 min time cap)
400 Meter Run
21 Kettlebell Swings (53/35)
12 Pull-ups

CFM Comp

Max Strict Hand Stand Push-ups

Workout Definition

1 Attempt for Max Repetitions

This is a repeat from the first week of our cycle, on Apr 2, 2019.

“Helen”

Workout Definition

3 Rounds: (20 min time cap)
400 Meter Run
21 Kettlebell Swings (53/35)
12 Pull-ups

CFM Fast Fit

TBA

Wednesday

CFM Life

Weightlifting Complex

Workout Definition

Build to a Heavy Complex: (E2MOM) x 5 sets
1 Hang Power Snatch
2 Power Snatches
3 Overhead Squats

“Bartender”

Workout Definition

AMRAP 10:
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches

Barbell: 115/85

 

CFM Comp

Power Snatch Complex

Workout Definition

On the 2:00 x 5 Sets:
1 Hang Power Snatch
2 Power Snatches
3 Overhead Squats

Inside this complex, we are looking to hold onto the bar throughout. If we must drop the bar from overhead between snatches, let’s quickly reset onto the bar.

Set #1 – 60%
Set #2 – 65%
Set #3+4+5 – Build to a heavy complex for the day.

“Bartender”

Workout Definition

AMRAP 10:
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches

Barbell: 115/85

Thursday

CFM Life

“Mano y Mano”

Workout Definition

Class Divides Into 2 Teams:
3 Rounds:
Team 1: Row Calories (Team Score)
Team 2: 400 Meter Prowler Push

Teams switch when prowler gets back.

CFM Comp

ROMWOD, Active Recovery Cardio, or Goat Day

CFM FastFit

TBA

 

Friday

CFM Life

Deadlift

Workout Definition

E3MOM
3 Reps moderate load
3 Reps heavy load
3 Reps heavier load
3 Reps heaviest load

“El Niño”

Workout Definition

For Time: (30 min time cap)
1 Mile Run
50 Dumbbell Snatches (50/35)
400 Meter Wall Ball Run (20/14)
30 Pull-ups
20 Burpee Box Jumps (24/20)

CFM Comp

Deadlift

Workout Definition

Workout Definition

Opening with waves building to a heavier single. These weights are similar to our very first deadlift loads at the start of the cycle, where we’ll move through and then build to a 1-Rep max.

E3MOM
3 Reps @ 70%, 1 Rep @ 75%
3 Reps @ 70%, 1 Rep @ 80%
3 Reps @ 70%, 1 Rep @ 85%
1 Rep @ ?????

“El Niño”

Workout Definition

For Time: (30 min time cap)
1 Mile Run
50 Dumbbell Snatches (50/35)
400 Meter Wall Ball Run (20/14)
30 Pull-ups
20 Burpee Box Jumps (24/20)

Saturday

“Walmart”

Workout Definition

Teams of 3
AMRAP 30:
12/9 Calorie Assault Bike
10 Medicine Ball Squat Jumps (30/20)
5 Power Clean and Jerks

1st 6 Rounds: 95/65
2nd 6 Rounds: 115/85
3rd 6 Rounds: 135/95
4th 6 Rounds: 155/105

Parters cycle through full rounds, one at a time. Weights climb after each partner has gone through twice (6 rounds).

Sunday

CFM Life

“Watermelon”

Workout Definition

4 Rounds:
500 Meter Row
35 AbMat Sit-ups
20 Kettlebell Swings (70/53)

 

CFM Comp

Rest day

by on

Monday

CFM Life

Hang Squat Clean

Workout Definition

Build to a heavy single
EMOM @ 2:00 for 5 sets
Set 1 moderate weight
Set 2 heavy weight
Set 3 heavier weight
Set 4 and 5 as heavy as possible maintaining proper mechanics

“High Heels”

Workout Definition

AMRAP 9:
10 Hang Squat Cleans (155/115)
30 Double Unders

CFM Comp

Back Squat

Workout Definition

On the Minute x 9:
1 Pausing Back Squat
1 Back Squat

Sets #1+2+3 – 60%
Sets #4+5+6 – 66%
Sets #7+8+9 – 72%

Purposefully placing our squats post-conditioning as we keep the loading on the lighter side. On the pausing squat, pause for a 2-count before standing. No pause on the second squat.

“High Heels”

Workout Definition

AMRAP 9:
10 Hang Squat Cleans (155/115)
30 Double Unders

Pull-Ups

Gymnastic Conditioning
For Time:
50 Strict Pull-Ups
*Every break, complete 5 Strict Ring Dips

 

Tuesday
CFM Life

“The Good Life”

Workout Definition

3 Rounds: (15 min time cap)
500 Meter Row
12 Burpees
21 Box Jumps (24/20)

1 mile run

Workout Definition

Steady pace today. Not looking for a PR but a challenging pace following “The Good Life”

CFM Comp

“The Good Life”

Workout Definition

3 Rounds:
500 Meter Row
12 Burpees
21 Box Jumps (24″/20″)

Deadlift

Workout Definition

Deficit Deadlifts

6 Sets of 2
Deficit – 3″

On today’s deadlifts, we are pulling from a deficit. Standing on plates is the aim today, challenging our position off the floor. In regards to percentage, is it our aim to stay on the lighter side if this is a newer movement to us. On all repetitions, let’s set the bar back to the floor (avoid touch and go).

We are looking to start in the 50-55% range, and finish in the area of 65-70%. On the moderate side, with a focus on sound positioning.

 

 

CFM Fast Fit

TBA

Wednesday

CFM Life

Thruster

Workout Definition

Build to a Heavy Set of 3 (from the rack)
EMOM@2:00 mins for 5 sets
Set 1 moderate weight
Set 2 heavy weight
Set 3 heavier weight
Set 4 and 5 heavy as possible while maintaining proper mechanics

 

“Chest Hair”

Workout Definition

For Time: (20 min time cap)
25 Thrusters (95/65)
400 Meter Run
25 Chest to Bar Pull-ups
400 Meter Run
25 Thrusters (95/65)

 

 

 

CFM Comp

Strict Handstand Pushups

Workout Definition

12 Sets for Time: (12 min time cap)
40% of Max Strict HSPU

Last week, we completed 10 sets at 40%. In the final week of this current progression, we’ll bring our total set count back up to 12, holding 40%.

Today – 12 x 40%
Last Week – 10 x 40%
2 Weeks Ago – 12 x 30%
3 Weeks Ago – 10 x 30%

“Chest Hair”

Workout Definition

For Time: (20 min time cap)
25 Thrusters (95/65)
400 Meter Run
25 Chest to Bar Pull-ups
400 Meter Run
25 Thrusters (95/65)

 

Thursday

CFM Life

“Pharmacy”

Workout Definition

5 Rounds: (25 min time cap)
100′ Walking Lunge (No Weight)
30 AbMat Sit-ups
12 Dumbbell Power Cleans (50’s/35’s)

 

 

CFM Comp
ROMWOD, Active Recovery Cardio, or Goat Day

CFM FastFit

TBA

 

Friday

CFM Life

Power Snatch Complex

Workout Definition

On the 1:30 x 7 Sets:
1 Snatch Pull
1 Low Hang Power Snatch

Set #1 – Light weight
Set #2 – Moderate weight
Sets #3-7 (5 Sets) – Build to a heavy for the day.

“Rush Hour”

Workout Definition

On the 4:00 x 5 Rounds:
14/10 Calorie Assault Bike
10 Lateral Barbell Burpees
5 Power Snatches (135/95)

CFM Comp

Power Snatch Complex

Workout Definition

On the 1:30 x 7 Sets:
1 Snatch Pull
1 Low Hang Power Snatch

Set #1 – 65%
Set #2 – 70%
Sets #3-7 (5 Sets) – Build to a heavy for the day.

“Rush Hour”

Workout Definition

On the 4:00 x 5 Rounds:
14/10 Calorie Assault Bike
10 Lateral Barbell Burpees
5 Power Snatches (135/95)

Saturday

“Moneybags”

Workout Definition

Teams of 3 (For Time | 30 Minute Cap)
800 Meter Odd Object Run
75 Box Jump Overs (24/20)
50 Clean and Jerks (135/95)
15 Rope Climbs
50 Clean and Jerks (135/95)
75 Box Jump Overs (24/20)
800 Meter Odd Object Run

Sunday

CFM Life

Deadlift

Workout Definition

Build to Heavy Sets of 5-3-1

“Fall Back”

Workout Definition

For time: (15 min time cap)
15-12-9-6-3:
Deadlifts (185/135)
Barbell Facing Burpees

 

CFM Comp

Rest day

by on

Monday

CFM Life

Pull Ups EMOM @ 2:00 for 6 sets
Set 1,3, and 5 – 10 Pull ups
Set 2,4, and 6 – 6 Chest to bar

“Eighteen Wheeler”

Workout Definition

AMRAP 18:
12/9 Calorie Assault Bike
15 Wallballs (20/14)
12 Alternating Dumbbell Snatches (50/35)
9 Toes to Bar

Options: 12/9 calorie row or 200m run

CFM Comp

Back Squat
Workout Definition

On the 2:00 x 6 Sets:
On the 0:00… 3 Reps @ 77%
On the 2:00… 1 Rep @ 87%
On the 4:00… 3 Reps @ 80%
On the 6:00… 1 Rep @ 90%
On the 8:00… 3 Reps @ 83%
On the 10:00… 1 Rep @ 93%

Gymnastics + Snatch Complex

Workout Definition

“On the 2:00” x 7 Sets:
4 Toes to Bar
2 Bar Muscle-Ups
1 Hang Power Snatch
1 Overhead Squat
1 Hang Squat Snatch

Set #1 – 60% of Snatch 1RM
Set #2 – 64%
Set #3 – 68%
Set #4 – 72%
Sets #5+6+7 – Build to a heavy complex for the day.

Tuesday
CFM Life

Hang Power Clean + Power Clean

Workout Definition

EMOM for 10 mins
Build to heavy complex or choose a challenging weight for all 10 rds
1 Hang Power Clean + 1 Power Clean

“Power Ranger” (15 min time cap)

Workout Definition

For Time:
15 Power Cleans (155/105)
600 Meter Run
10 Power Cleans (155/105)
400 Meter Run
5 Power Cleans (155/105)
200 Meter Run

CFM Comp

Hang Power Clean Complex

Clean Primer:
5 Sets: 1 set EMOM (5 mins)
1 Hang Clean High Pull – Video
1 Low-Hang Power Clean

Directly Into:

“On the 1:30” x 5:
1 Hang Power Clean
1 Power Clean

Set #1 – 75% of estimated 1RM Power Clean
Sets #2,3,4,5 – Build to a heavy complex for the day, but not an all-time max. Let’s move well here.

“Power Ranger” – same as above

Aerobic Capacity

Workout Definition
(15 mins)
To be completed on an Assault Bike or Rower

10 Sets:
:45s – Work*
:45s – Rest

 

CFM Fast Fit

TBA

Wednesday

CFM Life

Shoulder Super Set
5 sets EMOM@2:00 mins (10 mins total)

Each super set includes
7 Upright rows
7 Bent over rows
7 Shoulder to Overhead presses

Each set of 21 reps should be performed unbroken
Choose weight accordingly

“Slap Happy” (25 mins)

Workout Definition

AMRAP 5:
Buy In: 100 Double Unders
12 Front Squats (95/65)
4 Burpee Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5:
Buy In: 100 Double Unders
8 Front Squats (115/80)
4 Burpee Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5:
Buy In: 100 Double Unders
4 Front Squats (135/95)
4 Burpee Box Jump Overs (24/20)

 

CFM Comp

Strict Handstand Pushups
(10 min time cap)
Workout Definition

10 Sets for Time:
40% of Max Strict HSPUs

“Slap Happy”- same as above

 

 

Thursday

CFM Life

“Deck of Cards”

Workout Definition

For Time:
52 Cards

Hearts: Kettlebell Swings (53/35)
Spades: Burpees
Clubs: AbMat Sit-Ups
Diamonds: Goblet Squats (53/35)
Aces: 200 Meter Run

 

CFM Comp
ROMWOD, Active Recovery Cardio, or Goat Day

CFM FastFit

TBA

 

Friday

CFM Life

Deadlift

Workout Definition

Build to Heavy Set of 5 reps EMOM@2:00 mins for 5 sets (10 mins total)
Set 1 – 6 reps at moderate weight
Set 2 – 3 reps at moderate/heavy weight
Set 3 – 1 rep at heaviest weight
Set 4 – 5 reps at heavy weight
Set 5 – 5 reps at heaviest weight for 5

Using the heavy single in Set 3 to make the sets of 5 feel lighter. Set three should be the heaviest amount of weight on the bar for the workout.

“Tail Lights”

Workout Definition

Teams of 3 (For Time | 25 Minute Cap)
100 Deadlifts (135/95)
400 Meter Prowler Push/Sled pull (45/35)
75 Deadlifts (185/135)
400 Meter Prowler Push/Sled pull (45/35)
50 Deadlifts (225/155)
400 Meter Prowler Push/Sled pull (45/35)

CFM Comp

“Bane”
Workout Definition

For Time: (20 min time cap)
40 Kipping Handstand Pushups
20 Ring Muscle-Ups
10 Rounds of “Macho Man”

1 Round of “Macho Man”:
3 Power Cleans + 3 Front Squats + 3 Jerks
(185/135)

 

Saturday

“Gut Check”

Workout Definition

For Time (Teams of 3 | 25 Minute Cap):
210/150 Calorie Assault Bike

Directly Into…

60 Toes to Bar
60 Box Jump Overs (24”/20”)
60 Thrusters (95/65)
60 Toes to Bar
60 Box Jump Overs (24”/20”)
60 Thrusters (115/80)
60 Toes to Bar
60 Box Jump Overs (24”/20”)
60 Thrusters (135/95)

Sunday

CFM Life

“Double Down”

Workout Definition

AMRAP 15:
30/21 Calorie Row
100 Meter Dumbbell Farmers Carry
15 Dumbbell Power Cleans
100 Meter Dumbbell Farmers Carry

Dumbbells: (50’s/35’s)

CFM Comp

Rest day

by on

Monday

CFM Life

Happy Memorial Day !!!
No Classes

CFM Comp

Happy Memorial Day !!!
No Classes

Tuesday
CFM Life

Back Squats (EMOM @ 2:00 mins for 12 mins)

Set 1 8 reps at light load
Set 2 6 reps at moderate load
Set 3 6 reps at heavier load
Set 4 4 reps at heavy load
Set 5 4 reps at heavy load
Set 6 2 reps at heaviest load

Weight selection is athlete’s choice

“Jelly Belly” (30 min time cap)

50-40-30-20-10: AbMat Sit-Ups
25-20-15-10-5: Calorie Assault Bike or row
10-8-6-4-2: Deadlifts (275/185)

CFM Comp

Back Squats

On the 2:00 x 6 Sets:
On the 0:00… 3 Reps @ 77%
On the 2:00… 1 Rep @ 87%
On the 4:00… 3 Reps @ 80%
On the 6:00… 1 Rep @ 90%
On the 8:00… 3 Reps @ 83%
On the 10:00… 1 Rep @ 93%

Week two in this progression, adding 2% to each lift.

“Jelly Belly” same as above

CFM Fast Fit

“Jelly Belly”

Wednesday

CFM Life

Alternating Dumbbell Presses

5 Sets EMOM@2:00

5 sets of 14 (7 reps each arm)
Movement is strict
May be standing or seated

Push Jerk – 12 mins

Build to Heavy Set of 3
1 set every 2:00 min for 6 sets

Set 1 8 reps light weight
Set 2 6 reps moderate weight
Set 3 3 reps heavier weight
Sets 4,5,6 build to heaviest possible with good technique

“Bel-Air”

AMRAP 15:
40 Double Unders
20 Dumbbell Hang Clean & Jerks (50/35)
40 Double Unders
20/15 Calorie Row

 

CFM Comp

Strict HSPUs
12 Sets for Time: (10 min time cap)
30% of Max Strict HSPU

Pausing Push Jerk
5 Sets of 2: EMOM @ 1:00
1s Pause in Dip, and Catch

Followed by…

Push Jerk
5 Sets of 1rep
Percentages:
Set #1 – 50%
Set #2 – 55%
Sets #3+4+5 – 60%

“Bel-Air” same as above

 

 

Thursday

CFM Life

“Yogi”

For Time: (15 min time cap)

150′ Walking Lunge
150′ Bear Crawl
30 Dumbbell Box Step-Ups
100′ Walking Lunge
100′ Bear Crawl
20 Dumbbell Box Step-Ups
50′ Walking Lunge
50′ Bear Crawl
10 Dumbbell Box Step-Ups

Box: (24”/20”)
Dumbbell: (Single 50/35)

CFM Comp
ROMWOD, Active Recovery Cardio, or Goat Day

CFM FastFit

“Yogi” – Same as above

 

Friday

CFM Life

Pull-ups

Max pull-ups for 5 rds every 2:00

Athlete may max out each round or pick a challenging number to maintain each round.

“Death Race” (15 min time cap)

5 Rounds:
15/10 Calorie Assault Bike
10 Burpees

Options if needed: 15/10 cal row or 200m run

 

 

CFM Comp

Pull-ups/Frt Squats

Alternating EMOM x 10 mins (5 Rounds)
Odd – 5 Weighted Pull-Ups
Even – 5 Front Squats

“Death Race” same as above

 

Saturday

CFM Life CFM Comp

“Adderall” Teams of 2

0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (135/95)
10:00 – 13:00 – Rest
13:00 – 20:00 – 800 Meter Run, Max Power Snatch (115/80)
20:00 – 23:00 – Rest
23:00 – 27:00 – 400 Meter Run, Max Thrusters (95/65)

Both partners run together. Max reps broken up as desired between partners. Use two bars if needed.

Score is total barbell reps completed.

Sunday

CFM Life

“Midline Madness”

3 Giant Sets, Not for Time:
21 Abmat Sit-ups
21 Hip Extensions
21 Hollow Rocks
21 Glute Bridges
21 Banded Pull-Aparts
21 Banded Good Mornings

CFM Comp

Rest day

by on

Monday

CFM Life

Weighted Box Step-ups

1:1 work to rest ratio
5 sets of max weighted box step-ups for 1 min
Rest 1 min between sets

Weight is athlete’s choice.
Options include: plate, med ball, kettle bell, dumbbell, vest,
Athlete can hold weight in any manner as long as it is safe.

Tricep dips

1:1 work to rest ratio
5 sets of max tricep dips for one minute
Rest 1 minute between sets
Use box for dips

“Hot Air”

On the 5:00 x 5:
30 Air Squats
20/15 Calorie Row
7 Power Snatches (115/85)

CFM Comp

Back Squat
On the 2:00 min x 6 sets
3 reps @ 75%
1 @ 85%
3 @ 78%
1 @ 88%
3 @81%
1 @ 91%

Front Rack Lunges (6 mins time cap)
2 sets of 14 @ 46% of 1 rep max front squat
Alternate legs (7 each side)
Bar taken from the rack
Rest 1:30 – 2:00 between sets

“Hot Air”  — same as above

Tuesday
CFM Life

Seated Barbell Strict Press
( 9 mins 1 set each 1:30)
6 sets of 7 reps @ moderate load with 3 sec negative
bar comes from the rack
press is performed from seated position on box or bench
emphasis is on strict press

“Nicole”
AMRAP 20:
400 Meter Run
Max Pull-ups

CFM Comp

Strict Handstand Pushups: (10 min time cap)
10 sets for time
30% of Max Strict HSPU

“Nicole”
AMRAP 20 min
400 m run
Max Pull-ups

CFM Fast Fit

20 min AMRAP

In teams of 2, partners will perform 5 tire flips immediately followed by 5 push-ups and 10 jumping jacks. Both partners perform all reps. Tire should be sized to require both athletes to flip.

Wednesday

CFM Life

Pausing Front Squat

Build to Heavy Set of 2 (EMOM @ 2:00)
5 sets

Hang Squat Clean

Build to Heavy Single (EMOM @ 2:00)
5 sets

“Dirt Nap” (12 min time cap)

3 Rounds:
15 Hang Squat Cleans (115/80)
15 Lateral Barbell Burpees

CFM Comp

Hang Squat Clean
on the minute x 5 mins
2 Hang Squat Cleans @ 60 %
2 @ 65%
2 @ 70%
1 @ 75%
1 @ 80%

Rest 1:00

On the minute x 5 mins
1 Hang Squat Clean, building in load each minute.

Rest 1:00

Front Pause Squat on the min x 5 mins
5 sets of 2 Pausing Front Squats
3 sec pause in the bottom

Set 1 @ 65% of 1 RM Front Squat
Set 2 @ 70%
Sets 3, 4,and 5 – Build to a heavy double

“Dirt Nap”
Same as above

Thursday

CFM Life

“Family Feud”

Class Divides Into 2 Teams:
AMRAP 25:
50 Meter Sled Push/drag (95/45)
100 Meter Med Ball Run (20/14)
200 Meter Run

CFM Comp
ROMWOD, Active Recovery Cardio, or Goat Day

CFM FastFit

40m Sprint (EMOM for 10 mins)

Rest 2 mins

Max sit-ups (:45 on / :15 off for 10 mins)

Rest 1 min

20 Reverse Lunges (EMOM for 7 mins)
10 each leg / back knee touches ground

Friday

CFM Life

Rope Climb (EMOM @ 2:00 for 8 sets)
Perform two rope climbs every 2 mins
Scaling option: static bar hang and wrap 5 each set, static box wrap 10 each set

“Joker”
For Time: (20 min time cap)
1-2-3-4-5-6-7-8-9-10: Toes to Bar
10-9-8-7-6-5-4-3-2-1: Deadlifts (225/155)

 

CFM Comp

Deadlift (EMOM @ 2:00 mins for 9 sets)
1 set of 5 reps @ 70%
1 set of 3 @ 73%
1 set of 3 @ 76%
1 set of 3 @ 79%
1 set of 1 @ 82%
1 set of 1 @ 85%
1 set of 1 @ 88%
1 set of 1 @ xx
1 set of 1 @ xx
Last two sets are athlete’s choice

“Joker”
same as above

Saturday

CFM Life CFM Comp

MURPH

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
• 1 mile Run
• 100 Pull-ups
• 200 Push-ups
• 300 Squats
• 1 mile Run

 

Sunday

CFM Life

“Hang Glide”

7 Rounds, On the 3:00
18/12 Calorie Assault Bike
5 Hang Power Cleans

Build in Weight Each Round. Score is Load.

CFM Comp

Rest day

by on

Monday

CFM Life
Spend 15min working on Turkish Get-Ups
5/ea arm @ Light Weight
3/ea arm @ Moderate Weight
1/ea arm @ Heavy Weight

“Wall Street”
3 Rounds: (30min cutoff)
800 Meter Run
40 Kettlebell Swings (53/35)
40 Wallballs (20/14)

CFM Comp
Tempo Back Squat – E1:30
*Performing 1 rep, 7s down, 3s holding in bottom.*
Set 1 = 58%
Set 2 = 60%
Set 3 = 62%
Set 4 = 64%
Set 5 = 66%
Set 6 = 68%
Set 7 = 70%
*Performing 1 rep, 30-60s holding in bottom.*
Set 8 = 135/95
Set 9 = 135/95

“Wall Street” — same as above

Tuesday
CFM Life
Hang Power Cleans – E2:00
Set 1 = 5 reps @ Light
Set 2 = 4 reps @ Moderate
Set 3 = 3 reps @ Heavy
Set 4 = 2 reps @ Heavier
Set 5 = 1 rep @ Heaviest
Set 6 = 10 reps @ As Heavy As Possible

“Undercover”
For Time: (25min cutoff)
3 Rounds:
15 Power Cleans (115/80)
20 Push-ups

2 Rounds:
27/21 Calorie Row
75 Double Unders

1 Round:
35/25 Calorie Assault Bike

CFM Comp
3-Pause Power Clean
6 sets of 2 reps – E2:00

*Each pause is 2s.*
Pause 1 = Knee Level
Pause 2 = Jumping Position
Pause 3 = Receiving Position

Set 1 = 60%
Set 2 = 65%
Set 3,4,5,6 = Build to a heavy single.

“Undercover” — same as above

CFM Fast Fit
E3:30 x 6 sets
400m Row
50 Double Unders or 100 Singles
10 Burpees

Wednesday

CFM Life
“Bar Star”
Teams of 3
AMRAP 7:
50 Back Squats (155/105)
50 Back Squats (185/125)
AMRAP Back Squats (225/145)
–Rest 3 Minutes–

AMRAP 7:
50 Bench Press (135/95)
50 Bench Press (155/105)
AMRAP Bench Press (185/125)
–Rest 3 Minutes–

AMRAP 7:
50 Deadlifts (185/125)
50 Deadlifts (225/155)
AMRAP Deadlifts (275/185)

CFM Comp
“Starry Bars”
Teams of 3
AMRAP 7: Max Overhead Squats
50 Overhead Squats (115/85)
50 Overhead Squats (135/95)
AMRAP Overhead Squats (155/105)
–Rest 3 Minutes —

AMRAP 7: Max Bench Presses
50 Bench Press (135/95)
50 Bench Press (155/105)
AMRAP Bench Press (185/125)
–Rest 3 Minutes–

AMRAP 7: Max Deadlifts
50 Deadlifts (185/135)
50 Deadlifts (225/155)
AMRAP Deadlifts (275/185)

Thursday

CFM Life
For Time: (35min cutoff)
3 Rounds:
30 AbMat Sit-ups
15/10 Calorie Assault Bike
10 Strict Pull-ups

200 Meter Farmers Carry (53/35)

2 Rounds:
30 AbMat Sit-ups
15/10 Calorie Assault Bike
10 Strict Pull-ups

200 Meter Farmers Carry (53/35)

1 Round:
30 AbMat Sit-ups
15/10 Calorie Assault Bike
10 Strict Pull-ups

CFM Comp
ROMWOD, Active Recovery Cardio, or Goat Day

CFM FastFit
A. Partner Bike
0:30 ON, 0:15 OFF
*Switch partners each round during the 0:15. Repeat for 8 total rounds (4 each).*

B. “Saved By The Bell”
Choose a KB. Walk with your KB from CFM to US-72 and back to CFM.
*EMOM perform 7 kettlebell swings.*

Friday

CFM Life
“Fight Gone Bad”
3 Rounds: For Max Reps
1 Minute Wallballs (20/14)
1 Minute Sumo Deadlift High Pulls (75/55)
1 Minute Box Jumps (20″)
1 Minute Push Press (75/55)
1 Minute Calorie Row
–1 Minute Rest–

CFM Comp
“Fight Club”
3 Rounds: For Max Reps
1 Minute Thrusters (95/65)
1 Minute Power Cleans (95/65)
1 Minute Box Jump Overs (24″/20″
1 Minute Pull-Ups
1 Minute Calorie Assault Bike
–1 Minute Rest–

Saturday

CFM Life CFM Comp
“Buzz Lightyear”
Teams of 3
3 Rounds: (30min cutoff)
400 Meter Team Run
50 Barbell Facing Burpees
9 Rope Climbs

–Directly Into–

21 Clean and Jerks (115/85)
21 Clean and Jerks (135/95)
21 Clean and Jerks (155/105)
21 Clean and Jerks (185/125)
21 Clean and Jerks (205/135)

Sunday

CFM Life
“Frozen Ropes”
2 Rounds: (30min cutoff)
200′ Walking Lunge
100 Double Unders
35/25 Calorie Assault Bike

by on

Monday

CFM Life
Back Squat – E2:30
4 @ Moderate
2 @ Heavy
4 @ Moderate
2 @ Heavier
4 @ Moderate
2 @ Heaviest

“Isabel”
For Time: (15min cutoff)
30 Power Snatches (135/95)

CFM Comp
Back Squat – E2:30
Set #1 – 4 Reps @ 75%
Set #2 – 2 Reps @ 81%
Set #3 – 4 Reps @ 75%
Set #4 – 2 Reps @ 85%
Set #5 – 4 Reps @ 75%
Set #6 – 2 Reps @ 89%

“Isabel” — same as above

Tuesday
CFM Life
Spend 12min (E1:30) working on Strict Handstand Push-Ups.
**If the athlete can perform controlled SHSPU with 0-2 Abmats, then they should pick an achievable number to perform in each interval.

Here are the options for those working towards the above:
Box Pike SHSPU – https://www.youtube.com/watch?v=b3QUCK51B7c
Seated DB Press (3s Negative) – https://www.youtube.com/watch?v=Frr0z5YB_U0
Handstand Hold – https://www.youtube.com/watch?v=qH3J6Y3kOHI
— Use the Wall Facing for those new to getting upside down. This will help dial in straight body position.
–Use the Regular after dialing things in and for those who are more experienced with being inverted.

“Lead Foot”
AMRAP 4:

27/21 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups
–Rest 4:00–


AMRAP 4:
21/15 Calorie Row
21 Burpees
21 Toes to Bar
–Rest 4:00–


AMRAP 4:

15/9 Calorie Row
15 Burpees
15 Pull-ups

CFM Comp
Strict HSPUs
For Time: (10min cutoff)
50 Strict Handstand Push-ups

“Lead Foot” — same as above

CFM Fast Fit
AMRAP 4
Max Calorie Row
–Rest 1:00–

AMRAP 3
Max Burpees
–Rest 1:00–

AMRAP 2
Max T2B or Hanging Knee Raises
–Rest 1:00–

AMRAP 8
10 Calorie Row
7 Burpees
5 T2B or Hanging Knee Raises

Wednesday

CFM Life
Spend 15min building to a heavy single Split Jerk.

“Jack Squat”
21-15-9: (20min cutoff)
Front Squats (135/95)
Kettlebell Swings (70/53)
400 Meter Run

CFM Comp
Body Armor
3 Giant Sets: (15min cutoff)
Max Dumbbell Bench Press (70’s/50’s)
12 Chest Supported Rows Dumbbell Rows
12 Lateral Box Step-Ups (6/side)
–Rest 2:00 between–

“Jack Squat” — same as above

Thursday

CFM Life
“Train Wreck”
In Teams of 2
16 Rounds For Max Reps
A) 40 Seconds Power Cleans (95/65) or (135/95) or (185/125)
B) 40 Seconds Bike Calories
20 Seconds Rest and Switch
*Score equals total Power Cleans + Calories*

CFM Comp
ROMWOD, Active Recovery Cardio, or Goat Day

CFM FastFit
For Time: (20min cutoff)
100 Sled Pushes
25 = 45lbs
25 = 35lbs
25 = 25lbs
25 = 15lbs

Friday

CFM Life
Deadlift – E2:30
4 @ Moderate
2 @ Heavy
4 @ Moderate
2 @ Heavier
4 @ Moderate
2 @ Heaviest

“Smooth Criminal”
AMRAP 15:
60 Double Unders
30 Wallballs (20/14)
15 Deadlifts (245/165)

CFM Comp
Aerobic Capacity
Not for Time: (15min cutoff)
150/100 Calorie Assault Bike
*Males work through their 150 calories in this flow:
15 Calories Slow, 15 Calories Fast*
*Females work through their 100 calories in this flow:
10 Calories Slow, 10 Calories Fast*

“Napalm”
2 Rounds: (15min cutoff)
10 Bar Muscle-Ups
20 Barbell-Facing Burpees
30 Deadlifts (225/155)
40 Wallballs (30/20)

Saturday

CFM Life CFM Comp
“Construction Crew”
In Teams of 4
AMRAP 20
A) 400m Run
B) 40 T2B
C) + D) Tag Team Max Calorie Row
*At the start of 3.2.1.GO…A and B will begin their tasks while C and D begin rowing. A and B will finish their task then swap roles with each other. Once both A and B have swapped roles and finished, the entire team will swap roles.*

Sunday

CFM Life
Back Rack Lunges – E2:30
3 Sets x 14 Reps @ 40% of 1RM Back Squat

“Water Country”
Females:
21-18-15-12-9: Row Calories
50′ Walking Lunge After Each Set

Males:
27-24-21-18-15: Row Calories
50′ Walking Lunge After Each Set

by on

Monday

CFM Life
Front Squat
In 14min (E2:00), build to a heavy single Front Squat

“Handlebars”
E5:00 x 4 Rounds
21/15 Calorie Assault Bike
15 Toes to Bar
7 Front Squats (155/105)

CFM Comp
Back Squat – E2:30
4 Reps @ 72%
2 Reps @ 78%
4 Reps @ 72%
2 Reps @ 82%
4 Reps @ 72%
2 Reps @ 86%

Snatch
Alternating EMOM x 10
Minute A) 3-Position Power Snatch
Minute B) 3 Position Squat Snatch
*Start at 60% of 1RM Snatch and build from there.*

Tuesday
CFM Life
Spend 12min (E1:30) working on Strict Handstand Push-Ups.
**If the athlete can perform controlled SHSPU with 0-2 Abmats, then they should pick an achievable number to perform in each interval.

Here are the options for those working towards the above:
Box Pike SHSPU – https://www.youtube.com/watch?v=b3QUCK51B7c
Seated DB Press (3s Negative) – https://www.youtube.com/watch?v=Frr0z5YB_U0
Handstand Hold – https://www.youtube.com/watch?v=qH3J6Y3kOHI
— Use the Wall Facing for those new to getting upside down. This will help dial in straight body position.
–Use the Regular after dialing things in and for those who are more experienced with being inverted.

“Front Runner”
For Time: (15min cutoff)
200 Meter Run, 2 Power Clean and Jerks
200 Meter Run, 4 Power Clean and Jerks
200 Meter Run, 6 Power Clean and Jerks
200 Meter Run, 8 Power Clean and Jerks
200 Meter Run, 10 Power Clean and Jerks
*Barbell: 165/110*

CFM Comp
Strict HSPUs
E1:30 x 7 sets
15/12 Calorie Row
Max Strict HSPUs

“Front Runner” — same as above

Wednesday

CFM Life
“Waterlogged”
For Time: (20min cutoff)
1,000 Meter Row
Directly Into…
30 Dumbbell Snatches (50/35)
15 Burpee Box Jumps (24″/20″)
20 Dumbbell Snatches (50/35)
10 Burpee Box Jumps (24″/20″)
10 Dumbbell Snatches (50/35)
5 Burpee Box Jumps (24/20″)

Midline
3 Rounds For Quality
12 Barbell Good Mornings
15 Glute Bridges
*200′ DB Carry
Max Effort L-Sit Hold
*50′ One up/One down, 50′ switch, 50′ Both Down, 50′ Both Front Rack*

CFM Comp
“Waterlogged” — same as above

Body Armor
4 Rounds For Quality
6 Weighted Pull-Ups
12 Barbell Good Mornings
15-21 GHDs
Max Effort L-Sit Hold

Thursday

CFM Life
In 14min (E2:00), build to a heavy set of 5 Deadlift.

“Skippy”
On the 3:00 x 5 Rounds:
15 AbMat Sit-Ups
30 Double Unders
15 AbMat Sit-Ups
5 Deadlifts at 80% of Part A 5RM

CFM Comp
ROMWOD, Active Recovery Cardio, or Goat Day

Friday

CFM Life
Spend 15min working on Bar Muscle Ups
1st 3:00 = Snap to Hollow (10 reps each minute)
2nd 3:00 = Kipping Swing (10 reps each minute)
3rd 3:00 = Snap to Sit-Up (10 reps each minute)
4th 3:00 = Kip to Hip (5 reps each minute)
5th 3:00 = Bar Muscle Up Attempts (can be partner spotted or alone, work for the whole 3:00)

“Spaceship”
AMRAP 20:
200 Meter Run
20/14 Calorie Row
2 Rounds of Strict “Cindy”

CFM Comp
Handstand Walking
10:00 of practice

“Lucky 7s”
7 Rounds: (20min cutoff)
7 DB Clusters (50s/35s)
7 Bar MUs

Saturday

CFM Life CFM Comp
“Sleep Walk”
Teams of 3
7 Minute AMRAP:
100/70 Calorie Assault Bike
Max Overhead Squats (95/65)
Rest 3 Minutes

6 Mininute AMRAP:
80/60 Calorie Assault Bike
Max Hang Squat Cleans (115/80)
Rest 3 Minutes

5 Minute AMRAP:
60/40 Calorie Assault Bike
Max Thrusters (135/95)

Sunday

CFM Life
“Mountain Dew”
4 Rounds: (30min cutoff)
400 Meter Run
15 Box Jump Overs (24″/20″)
3 Rope Climbs

by on

Monday

CFM Life
Back Squat
Alternating EMOM x 14: (50,55,60,65,70,75,80%)
— 3 Back Squats
— 2 Pausing Back Squats (3s in bottom)

“Destiny’s Child”
For Time: (20min cutoff)
15-12-9:
Power Snatch (95/65)
Box Jump Overs (24”/20″)
—Directly Into—
15-12-9:
Overhead Squats (95/65)
Lateral Barbell Burpees

CFM Comp
Pausing Back Squats
E1:30 x 6 sets: (65,65,70,70,75,75%)
30 Double Unders
2 Pausing Back Squats (3s in bottom)

Squat Snatch Complex
E1:30 x 7 sets: (60%, +5% each set)
1 Hang Squat Snatch (knee level)
1 Low Hang Squat Snatch (below knee level)

Tuesday
CFM Life
Spend 16min (E2:00) working on Strict Pull-Ups / Strict Ring Muscle-Ups
**If the athlete can perform controlled SPU or SMU with 0-Orange Band, then they should pick an achievable number to perform in each interval.

Here are the options for those working towards the above:
Pull-Up Static Hold – https://www.youtube.com/watch?v=M5ieuUqG6RQ
Pull-Up Negatives – https://www.youtube.com/watch?v=QqsPFkxkpgE
RMU Transitions – https://www.youtube.com/watch?v=wxzOrYbSf5k
Partner Assisted RMU – https://www.youtube.com/watch?v=VId5cDZ7O9s

“Boat Race”
3 Rounds: (26min cutoff)
500 Meter Row
400 Meter Run
–Rest 3 Minutes Between Rounds–
*Score Is Total Time, Including Rest*

CFM Comp
Body Armor
3 Rounds: (16min cutoff)
50% of Max Ring Muscle-Ups
50′ DB Overhead Lunge (switch hands at 25′)
200′ Sled Push (Heavy Sprint)
25 GHD Sit-Ups

“Boat Race” – same as above^^

Wednesday

CFM Life
Push Jerk / Split Jerk
In 14min (E2:00), build to a moderate set of 3 Push Jerk or Split Jerk.

“The Chief”
5 Rounds of AMRAP 3:
3 Power Cleans (135/95)
6 Push-ups
9 Air Squats
–Rest 1 Minute Between Rounds–

CFM Comp
In 14min, perform:
1 Max Rep Attempt Strict HSPUs
–rest 2:00, then–
E2:00 x 5 sets: (65%, add 5% each set)
3 Power Cleans
1 Pausing Push Jerks (2s in the dip, 2s in the catch)
2 Push Jerks (no pause)

“The Chief” — same as above^^

Thursday

CFM Life
“Old Town Road”
6 Rounds: (30min cutoff)
15/12 Calorie Assault Bike
150′ Farmers Carry (53’s/35’s)
9 Strict Toes to Bar

CFM Comp
ROMWOD, Active Recovery Cardio, or Goat Day

Friday

CFM Life
Thruster
In 14min (E2:00), build to a heavy set of 3 Thrusters from the rack.

“Tripwire”
For Time: (12min cutoff)
75 Thrusters (95/65)
*Starting with and at the top of every minute after, perform 30 Double Unders*

CFM Comp
“Kids Gone Crazy”
On the 0:00…
“Finny Franny”
15-12-9
Thrusters (95/65)
Pull-Ups

On the 4:00…
“Dear Diana”
15-12-9
Deadlifts (225/155)
HSPUs

On the 8:00…
“Munchkin Mandy”
6-4-2
Ring Muscle-Ups
Squat Snatches (135/95)

Saturday

CFM Life CFM Comp
“Shrimpin”
For Time – Teams of 4: (40min cutoff)
1 Mile Run Together
100 Burpees
100 Deadlifts
800m Run Together
80 Burpees
80 Deadlifts
400m Run Together
60 Burpees
60 Deadlifts
*During burpees, two athletes will accumulate reps while the other two are holding a loaded deadlift bar (315/245). During deadlifts (225/175), two athletes are working in tandem to accumulate reps while the other two are holding a plate overhead.*

Sunday

CFM Life
“Hogwarts”
AMRAP 15:
21/15 Calorie Assault Bike
15 Kettlebell Swings (70/53)
30 AbMat Sit-ups
15 Goblet Squats (70/53)