It was a big weekend for the CFG Family. Congrats to all of our members who participated in the Tough Mudder, Coach Ryan attended the CrossFit Level 2 Seminar, and got to teach the Air Squat in front of THE Dave Castro, and Saturday’s Boot Camp was a special pre-wedding celebration for Bryce and Krysta!

 

Strength
5 sets today

Rest 90 seconds between movements and rounds

Back Squat (3-5 reps @ 30X1)
Dumbbell External Rotations (10-12 reps each @ 2110)

 

Conditioning
Three rounds for time of:
Wall Ball Shots x 30 reps (20/14 lbs.)
Toes to Bar x 20 reps

 

Pull-Up Challenge

Day #22

Monday 9/8/14

Set of Max Effort Push ups

3 Sets of 40% of that Max Effort