The CFG Crew said goodbye to Dan (the Beard), Janet, and their two wonderful boys, as they moved back to Iowa to be closer to family. We’ll miss you at CFG. Come back and visit!
Strength
Power Clean + Clean (Every two minutes, for 12 minutes (6 sets))
Aim to increase weight each round
Conditioning
Five rounds for time:
Row 300 Meters
12 Dumbbell Push Press (50/35 lbs)
12 Pull-Ups
Row 300 Meters
12 Dumbbell Push Press (50/35 lbs)
12 Pull-Ups
March 2017 Pull-Up Challenge
Day #7
Set Max Effort Push Ups
5 sets of 25% of that Max Effort
(if you got 20 you would do 5 sets of 5)