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Main – WOD

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CFG warm up (No Measure)

400m run or 500m row
10 figure 8 shoulder swings
5 inch worms

2 rounds of
10 walking lunges
10 overhead squats
10 situps
5 pullups

20 double unders

Mid-Hang Clean (2-2-2-2-2)

Hang Clean starting at mid-thigh

Metcon (Time)

3 Rounds For Time of
14 Kettlebell Power Cleans (alt) (53/35)
7 Lateral Step Ups (R) (53/35, 24/20)
7 Lateral Step Ups (L) (53/35,24/20)
7 Kettlebell Push Press (L) (53/35)
7 Kettlebell Push Press (R) (53/35)


Overhead Rib Mobility/Quad Smash

One Comment
  1. Patti Griffin Reply
    Roasted Butternut Squash Soup Ingredients 1 large butternut squash (about 5 lbs) 1 green apple, sliced and cored 1 small yellow onion, chopped 2 carrots, chopped 3 tbsp olive oil 2 tsp cinnamon 1 1/2 tsp salt 1/2 tsp cumin 1 tsp chili powder 2 tbsp ghee 3 cups chicken broth Instructions Preheat oven to 400 degrees F. In a large bowl, combine the butternut squash, olive oil, 1 tsp cinnamon, 1/2 tsp salt, and 1/2 tsp cumin. Mix together, coating the squash well. Spread out on a rimmed baking sheet. Next, in the same bowl that the butternut squash was in, toss the apple slices, onion, and carrots to coat with the remnants. Place on a second rimmed baking sheet and add both baking sheets to the oven. Roast for 35-40 minutes until soft, stirring once. Heat up ghee over medium heat in a large pot on the stove. Add the roasted ingredients and then the chicken broth. Add 1 teaspoon each of salt, cinnamon and chili powder. Bring to a boil, then reduce heat to low and simmer, covered, for 20 minutes. Using an immersion blender, combine the ingredients until smooth, or transfer to a blender to puree. Serve warm.

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