• CFM30 – July 26 2025

    Wednesday A) Warm up (5 minutes) inchworms going down lunge complex coming back behind the leg crossover squat x 5/side walking knee raises x 5/side walking quad stretch x 5/side walking craddle stretch x 5/side B) Part 1. Teams of 2: for 10 minutes 200m run (or :60 bike or ski) wall sit (scale up…

  • CFM30 – July 25 2025

    Tuesday A) Warm up (5 minutes) Warm up (5 minutes) Jump rope x :30 / jumping jacks x :30 Reverse lunge steps x :30 / banded good mornings x :30 Shoulder taps x :30 / leg glute ext. x :30 alternating B) Part 1 UP push / LB pull circut A1. Alternating DB neutral grip…

  • CFM30 – July 24 2025

    Monday A) Warm up (3 minutes) Jog down and back 2x Side shuffle step x 1x per direction High knees x down and butt kicks back Over and under fence x 5/direction Run in place x :30 / slow squats for :30 Plank walks from elbows to hands x :30 B) Part 1 UB pull…

  • CFM30 – July 23 2025

    Wednesday 7/23 A) 5 Minute Barbell BP Build to a weight for 8-10 Reps B) 12 Minute Continuous Circuit 8-10 Bench Press 1 Shuttle Run 8-10 DB Strict Press 2 Shuttle Runs 8-10 Lat Delt Raise 3 Shuttle Runs C) 3-4 sets :30 Sec Kettle Bell Swings :30 Sec Plank :30 Sec Rest

  • CFM30 – July 22 2025

    Tuesday 7/22 A) Fast Intervals Ski, Run, Bike or Row :20 On/:40 Off for 6 Minutes 80%/40% B) Circuit training Min 1: Jump Rope X:45 Sec Min 2: Burpee Jumping Jax X6 Min3: DB RDLs/Hang PC/Push Press X 5 each Min 4: Ski, Run, Bike or Row Rest 1 Minute 3-4 Rounds