Sunday the 16th



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#)

AMRAP (18)
Run 400m
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.




Filed under amrap, Announcement, athletic event, Conditioning, crossfit military, strength & conditioning, WOD

2 responses to “Sunday the 16th

  1. Joe C.

    CrossFit here is not good; I really appreciate you more Manolo

    Sent from my iPad

  2. Thank you Joe. C.; We miss you brother.

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