There have been 4 CFG babies born in the past week!! More pictures to come. Here is the beautiful Miss Grace!

 

Strength
Three sets today

Deadlift (4-5 reps)
Immediately followed by…

Kettlebell Swing (10-15 reps)
(Choose a heavy weight with which you can still maintain an explosive swing)

Rest 2 minutes between rounds

 

Conditioning

Three sets for times of:

400 Meter Run
135/95 lbs Thrusters x 5 reps
Burpees x 10 reps
Rest 3 minutes