Tuesday 11.29.2022

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CFNH is humbled and privileged to have a woman like Heidi as a part of our community. Her service, passion, drive, altruism, and philanthropic efforts have forged something beautiful. As a result the Africa Women’s Hope Initiative now bears a scope of potential far greater than any could have anticipated when whispers of this initiative first were murmured. YESSSSSSSS HEIDI!


“Just ahead of GivingTuesday, I am excited to announce the launch of Africa Women’s Hope Initiative (“AWHI”) under fiscal sponsor, Christian Ministry Alliance.
The Christian Ministry Alliance is a U.S. registered 501c3 tax-deductible charity with the Internal Revenue Service and has a Candid Platinum Seal (formerly GuideStar), the highest rating available for nonprofit transparency and accountability.
AWHI’s purpose is to build, strengthen, and support women’s cooperatives throughout Africa.
AWHI’s mission is to provide women opportunities to (1) earn a savings bonus or (2) secure a microloan. A savings bonus or micro loan allow women to start or grow small businesses under the oversight of a local women’s cooperative.
A saving bonus allows a women in the cooperative to grow their business.
A $50 microloan allows a woman to start a business.
Help empower women and foster economic development by changing their socio-economic status.
GivingTuesday, created in 2012, is a global generosity movement. It is a day that encourages people to give back in whatever ways they can.
Join the Generosity Movement!#GivingTuesday”

Warm-up Drills
I. Row 3:00
II. Posterior Chain, Lax Ball Drills & Overhead Mobility Drills
III. Set-up, Training Flow & Movement Review

Impact/Focus: Gymnastic Strength & Conditioning
Complete the following sets/tasks of Strict Gymnastic movements below with intervals set for :30 work x :60 rest
Intervals will be set for :30 x Work with :60 Rest

2 Rounds
x 3-7 Reps of each athlete’s next Level/Skill movement for the Pull-up Progression

4 Rounds
x 7-15 Reps of Strict Pull-ups, Banded Strict Pull-ups, Bar/Ring Row


  • The first two rounds are intended to represent a more challenging movement standard for each athlete before they complete the remaining 4 rounds at a range of motion which represents current MetCon style movement ability.
  • Example for an Rx or Scaled Athlete with a 5-12 minute Rx Fran time; First two rounds may be Strict Pull-ups @ Chest-to-Bar range of motion objective, the following five rounds would be Strict Chin-over-Bar ROM Pull-ups.
  • Bands and other scaling methods may be utilized to facilitate this training progression during the Pull-up intervals.
  • Don’t panic.

Post scores to comments.

“Classically Conditioned”
Complete for time

Row 750m
45 x Thrusters (45/35lbs)
30 x Toes-to-Bar

Rest 1:00

Row 500m
30 x Thrusters (45/35lbs)
20 x Toes-to-Bar

Rest 1:00

Row 250m
15 x Thrusters (45/35lbs)
10 x Toes-to-Bar


  • Scaling options for movements and/or volume will be covered during the whiteboard brief.
  • Ok, fine… panic.

Post each of the three times (best case) or total time to complete (sub-par-ish) to comments.

Samy Daghir

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