Monday, 9.29.14


Saturday and possibly Sunday, we will be doing the CF Total. Sign up on the board; we are only taking 15 per class(classes Saturday will be 8am and 9am). Depending on interest, we can also Total on Sunday.


Overhead Squat 5×3 (start at 70-75% 1RM)



3 rounds for time of:

400 meter run

21 Kettlebell Swings (53 / 35)

12 Pull-ups


Bonus Work Accumulate 2 min Superman hold

200 Flutter Kicks

Row for Calories

Happy Monday!

Work Hard, Eat Clean, Be Blessed!


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