Tuesday the 1st

I.

i. GHR 1 x 25 (break up as necessary)

ii. 3 Rounds: (a) 3 x 10 push-ups (b) 3 x 10 scorpions

II.

5 RM Bench Press (12)

II. TEAM AMRAP (30)

20 Reverse Rows

16 Thrusters (125/85#)

200m Farmer’s Carry (pair:70/53#)

20 Chin-ups

16 G2O (125/85#)

400m Med-ball Run (20/14#)

20 Weighted Sit-up (35/25#)

16 FR Lunge (125/85#)

200m Back Pedal/run

***

 

Monday the 30th

*************CFGI back in 2011!**************

I. 
1. Hip Extensions 1×25 (you may break up)
2. 3 Rounds
10 Good mornings 95/65#
10 HS shoulder taps

II. 
Push Jerk 5×5 @65% – Touch and go

III. 
27-21-15-9
Deadlift 225/155#
Bar facing burpees

IV. 
Every 4 minutes until failure*
3 Rounds
12 Toes to bar
12 cal Row
*Stop after five rounds if you make it all the way through.

 V. (choose ONE of the following):

Va.
3 Rounds
30 Wallballs 20/14#
70 Double-unders
05 Squat snatch 155/105lbs
Rest 2 minutes

Vb. 
4 Rounds
Run 400m
Rest 1 minute

Sunday the 29th (@1100)

I. 
1.Shoulder Prep Circuit
b. 3 x 5 BB high hang squat snatch

II.Snatch Complex 5×2 @ 75% of 1RM OHS
(squat snatch – OHS – hang squat snatch – OHS)

III. 
3 Rounds
20 Alternating pistols
16 Push-ups
Rest 1 minute

IV. choose TWO of the following:

IVa. 
AMRAP 5 minutes
DB snatch 70/50#

IVb.
Row 600m
Run 800m
Row 400m
Run 400m
Row 200m

IVc. 
Touch and go deadlift 1×5 @75%

IVd.
AMRAP 7 minutes
2 Muscle-ups
3 Muscle-ups
4 Muscle-ups
All sets must be separate and unbroken to count.

Friday the 27th (@1300)

Group Class will meet at 1300 today.

There will be no group class at 1515.

I. 
a. Reverse Hyper 3× 08
b.  Light thrusters 3 x 08

II. 
Power clean 5×5 @65%

III. 
Back squat 5×5 @90% of last 5RM

IV.
60 Calorie row
45  Sit-ups
30 OHS 135/95#
15 Pull-ups

V. 
4 Rounds
20 KB swings 70/53#
20 Kipping HSPU
Rest 60s

Thursday the 26th (No Group Class) Happy Thanksgiving!

No Group Class on November 26th.

Thankful for community.

Thankful for health.

Thankful for fitness.

Thankful for friends.

Happy Thanksgiving!