Posted in


Reminder: CFNH Halloween Party is this Saturday Oct. 25th @ 5:00. We will depart the gym around 7:00pm and head over to Spooky World in Litchfield. Everyone is welcome!

Warm-up Drills
I. Row 2:00
II. 6:00 AMRAP of
5 x Pull-ups
5 x Overhead Squats (45lbs/PVC)
10 x Hollow Rocks
III. Mobility

Impact/Focus #1: Overhead Squat 3-3-3-3-3
Warm-up as needed before completing the following workload.

Overhead Squat 3-3-3-3-3

Notes: Increase weights with each set. If it feels right go for a 3-rep maximum.

Post loads to comments.

Impact/Focus #2: Barbell Row
Work through the following sets/reps with immaculate form, going only as heavy as ideal technical execution allows.

Barbell Row 5-5-5-5-5

Post loads to comments.

5-10:00 of Metabolic Conditioning

Skill Development
Accessory Movement (Wait and see.)

Samy Daghir

2 thoughts on “10.22.2014”

Leave a Comment