Sunday? Yes, CFGI will now be a six day a week program with an additional class on Sundays at 1100. This schedule will start Sunday the 16th of November. The Sunday class will be 1.5 to 2 hours long, but there is no requirement to stay for the whole session. All other times and requirements will remain the same.
Every two minutes, for 12 minutes (6 sets):
Front Squat + Jerk @ 90-92%
3 x ME Pause Push Press (185/125#)
15 Kettlebell Swings (32/24 kg)
10 Clap Push-Ups
5 Wall Climbs
(a) 5 x 5 Rows (AHAP)
(b) GHD Sit-Ups x 10 reps
V. (extra credit)
Fun with Axle Bar; slam ball; weight vest.