Pre-Class: Arrive to class 15 mins early to complete your CF Warm-up

In-Class Warm-up:

  • 10 mins
  • Pick a “Goat” to work on…

Part 1:

  • Pendlay Rows
  • 5 x 5
  • Work up to a weight you can perform 5 sets of 5 reps

Demo Video:


Part 2:


3 Rounds for time:

  • Run 800m
  • 50 Back Extensions
  • 50 Sit-ups

“In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.

With heavy hearts we offer our prayers and condolences to his wife, Laura, and 14-month-old daughter, Molly.

The price of freedom, and its worth, is found in Michael’s passing. The debt owed to Michael and his family can never be repaid but only honored by remembering Michael and remaining free.” –