Remember, Thursday (11.24.16) is Thanksgiving, and CFG will be CLOSED all day!
We will re-open Friday for the NOON class. The morning classes on Friday are cancelled as well.
Mobility- 10:00-10:30am
Lakota getting STRONG during her Seated Dumbbell Press!
Strength
Three rounds
For “Max Rep” sets, track largest single set for each movement
For “Max Rep” sets, track largest single set for each movement
Weighted Strict Pull-Ups
Rest 30 seconds
Weighted Strict Supinated-Grip Pull-Ups (Max reps w same weight)
Rest 30 seconds
Strict Pull-Up (Max reps)
Rest 30 seconds
Strict Supinated Grip Pull-Ups (Max reps)
Rest 3 minutes
Conditioning
Every 8 minutes, for 32 minutes (4 sets), complete the following as quickly as possible:
Row 500 Meters
Run 400 Meters
30 Push-Ups
Row 500 Meters
Run 400 Meters
30 Push-Ups
Track fastest and slowest rounds
If not able to complete volume in 8 minutes, modify row and run distances. Aim for 30 push-ups each round.
If not able to complete volume in 8 minutes, modify row and run distances. Aim for 30 push-ups each round.