Monday, September 11, 2017

Soc making new friends

Soc making new friends

CFEvo will be closed Monday, unless something changes & we'll be able to open for may be the PM classes!

We'll update the website as soon as we know & our Facebook page/group as well.

Hopefully everyone will fare well during the storm and see you soon! 

This is the planned workout if all goes well and we can lift some weights if Irma isn't too damaging:

With increasing loads every 90-120 seconds do:
 Clean + Hang Clean + Front Squat, then

How high up the ladder can you go in 11 minutes of:
 1 Handstand Push-up (strict for first 5 rds; 25+ABMAT/10's+ABMAT)
  1 Toes To Bar
   1 Weighted Lunge (each side; 35/25)
2 Handstand Push-ups
 2 Toes To Bar
  2 Weighted Lunges (each side)
3...3...3...4...

For Rx+ do HSPU's on 45's+ABMAT/25's+ABMAT, Knees To Elbows & Pistols (alternating)

Extra: Snatch/Overhead Squat practice of any kind