Monday

CFM Life

CFM Comp

Tuesday
CFM Life

CFM Comp

 

CFM Fast Fit

TBA

Wednesday

CFM Life

 

CFM Comp

 

Thursday

CFM Life

CFM Comp
ROMWOD, Active Recovery Cardio, or Goat Day

CFM FastFit

TBA

 

Friday

CFM Life

CFM Comp

Saturday

Sunday

CFM Life

CFM Comp

Rest day

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

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%

Tuesday
CFM Life

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

 

CFM Fast Fit

TBA

Wednesday

CFM Life

 

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

CFM Comp
ROMWOD, Active Recovery Cardio, or Goat Day

CFM FastFit

TBA

 

Friday

CFM Life

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

Sunday

CFM Life

CFM Comp

Rest day

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

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

 

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

CFM Comp
ROMWOD, Active Recovery Cardio, or Goat Day

CFM FastFit

“Yogi” – Same as above

 

Friday

CFM Life

 

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

Sunday

CFM Life

CFM Comp

Rest day

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

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

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

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

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)

Monday

CFM Life
“Marathon Monday”
2 Rounds: (45min cutoff)
400 Meter Run, 26 Hand Release Push-Ups
400 Meter Run, 26 Kettlebell Swings (53/35)
400 Meter Run, 26 AbMat Sit-Ups
400 Meter Run, 26 Deadlifts (75/55)
400 Meter Run, 26 Air Squats
400 Meter Run, 26 Box Jumps (24/20)

CFM Comp
Power Snatch
On the 1:30 x 7 Sets: (60 – 63 – 66 – 69 – 72 – 72 – 75%)
1 Power Snatch
1 Overhead Squat
1 Hang Squat Snatch

Back Squat – E2:30
6 Reps @ 69%
3 Reps @ 74%
6 Reps @ 69%
3 Reps @ 79%
6 Reps @ 69%
3 Reps @ 84%

Tuesday

CFM Life
In 15min (E1:30), build to heavy Power Clean + Push Jerk

“Grace+”
AMRAP 15
30 Clean and Jerks (135/95)
–rest 3:00–
Max Bar Muscle Ups

CFM Comp
“Tres Leches”
On the 0:00…
30 Clean and Jerks (135/95)

On the 10:00…
30 Kipping HSPUs
30 Bar Muscle-Ups

On the 20:00…
1 Mile Run

Wednesday

CFM Life
In 14min (E2:00), build to a heavy set of 3 Deadlift.

“Ding Dong”
AMRAP 18:
21/15 Calorie Assault Bike/Row
15 Strict HSPUs
300′ Farmers Carry (70/53)
15 Goblet Squats (70/53)

CFM Comp
Deadlift – E2:00
3 @ 74%
1 @ 81%
3 @ 74%
1 @ 86%
3 @ 74%
1 @ 91%

“Doorbell”
AMRAP 18:
21/15 Calorie Assault Bike
15 Strict HSPUs
15 DB Deadlifts (50s/35s)
15 DB Front Squats (50s/35s)

Thursday

CFM Life
“Annie’s On the Run”
For Time: (35min cutoff)
100 Double Unders, 50 Sit-ups, 200 Meter Run
80 Double Unders, 40 Sit-ups, 200 Meter Run
60 Double Unders, 30 Sit-ups, 200 Meter Run
40 Double Unders, 20 Sit-ups, 200 Meter Run
20 Double Unders, 10 Sit-ups, 200 Meter Run

CFM Comp
ROMWOD, Active Recovery Cardio, or Goat Day

Friday

CFM Life
In 15min (E2:30), perform 6-6-4-4-2-2 reps of Bench Press, building in load each set.

“Vader”

3 Rounds: (25min cutoff)
24/17 Calorie Row
21 Wallballs (20/14)
18 Alternating Dumbbell Snatches (50/35) or Power Snatches (75/55)
15 Lateral Burpees

CFM Comp
Push Press – E2:30
6 @ 76%
6 @ 78%
6 @ 80%
6 @ 83%
*Before each set, overload the bar and perform 3 Jerk Drives*

“Vader” – same as above^^

Saturday

CFM Life CFM Comp
In 15min, accumulate the highest total poundage possible as a team – Squat Clean

“Wreck Yoself”
Teams of 3, For Time: (30min cutoff)
600m Odd Object Run (KB, DB, Sandbag, Wallball, Plate, etc)
6 Rope Climbs or 30 Strict Pull-Ups
20 Squat Cleans (135/95)
600m Odd Object Run (KB, DB, Sandbag, Wallball, Plate, etc)
9 Rope Climbs or 45 Strict Pull-Ups
35 Squat Cleans (135/95)
600m Odd Object Run (KB, DB, Sandbag, Wallball, Plate, etc)
12 Rope Climbs or 60 Strict Pull-Ups
50 Squat Cleans (135/95)

Sunday

Happy Easter!

Monday

CFM Life
In 16min (E2:00), build to a heavy single Power Snatch.

“Black and Blue”
5RFT: (15min cutoff)
5 Power Snatch (135/95)
10 Burpees

CFM Comp
Power Snatch
On the 1:30 x 4 Sets: (60 – 63 – 66 – 68%)
1 Halting Power Snatch (2s at knee-level)
1 Power Snatch
—Directly into—
On the 1:00 x 6 Sets: (72 – 76 – 80 – 84 – 84 – 84%)
1 Power Snatch

Back Squat – E2:30
6 Reps @ 67%
3 Reps @ 72%
6 Reps @ 67%
3 Reps @ 77%
6 Reps @ 67%
3 Reps @ 82%

Tuesday

CFM Life
Spend 12min (E2:00) working on Strict Handstand Push-Ups.

“Bad Blood”
5 Rounds – 1:00ea
Power Cleans (135/95)
Shoulder to Overhead
Calorie Bike or Row
Rest

CFM Comp
For Time: 10 x 30% Max Strict HPSU
*Must be unbroken sets*
*12min cutoff*

“Bad Blood”
5 Rounds – 1:00ea
Burpee Box Jumps (24″/20″)
Power Cleans (135/95)
Calorie Bike or Row
Rest

Wednesday

CFM Life
In 12min (E2:00), build to a heavy set of 3 Front Squats.

“Heartbreak Kid”
3RFT: (15min cutoff)
10 Front Squats (185/135)
20 Chest to Bar Pull-Ups
50 Double Unders

CFM Comp
Push Press – E2:30
6 @ 73%
6 @ 75%
6 @ 77%
6 @ 79%
*Before each set, overload the bar and perform 3 Jerk Drives*

“Heartbreak Kid” – same as above ^^

Thursday

CFM Life
“Christine”
3RFT: (20min cutoff)
500m Row
12 Deadlifts (Bodyweight)
21 Box Jumps (20″)

CFM Comp
ROMWOD, Active Recovery Cardio, or Goat Day

Friday

CFM Life
Spend 12min working on Strict Pull-Ups / Strict Ring Muscle-Ups

“TNT”

For Time: (15min cutoff)
30 Power Snatches
30 Power Clean and Jerks
30 Thrusters
RX = 95/65

CFM Comp
Deadlift – E2:00
3 @ 72%
1 @ 79%
3 @ 72%
1 @ 84%
3 @ 72%
1 @ 89%

“Van Damme”
For Time: (15min cutoff)
30 Power Snatches + 10 Ring Muscle Ups
30 Power Clean and Jerks + 10 Ring Muscle Ups
30 Thrusters + 10 Ring Muscle Ups
*RX = 135/95*

Saturday

CFM Life CFM Comp
“Tippy Toes”
For Time: (40min cutoff)
Buy In: 1000m Row + 500 Double Unders
Round 1: A) 21 Toes to Bar, B) 14 Burpees, A+B) 200m Run
Round 2: A) 18 Toes to Bar, B) 12 Burpees, A+B) 200m Run
Round 3: A) 15 Toes to Bar, B) 10 Burpees, A+B) 200m Run
Round 4: A) 15 Toes to Bar, B) 10 Burpees, A+B) 200m Run
Round 5: A) 18 Toes to Bar, B) 12 Burpees, A+B) 200m Run
Round 6: A) 21 Toes to Bar, B) 14 Burpees, A+B) 200m Run
Cash Out: 1000m Row + 500 Double Unders

Sunday

CFM Life
Back Squats
EMOM x 10
2 Back Squats

“Step Down”
3 Rounds: (20min cutoff)
30 Sumo Deadlift High Pulls (95/65)
150′ Walking Lunge

CFM Comp
Complete Rest