Thursday, November 15, 2018

CFEvo Schedule Update: We’re replacing the 10:30 am class on Saturday with a 7:30 am class instead effective immediately! Now y’all can come workout way earlier!

Every 60-90 seconds with small increases do:
Hang Clean & Jerk 1-1-1-1-1... (any style clean), then

How many rounds can you do in 12 minutes of:
Rx
9 Handstand Push-ups (25's+ABMAT/15's+ABMAT; 1st round strict)
15 Burpees 
21 Double Unders

Rx+
9 Handstand Push-ups (on DB's, 1st round strict)
15 Burpees (strict)
50 Double Unders

Extra: RDL+ Push Press 3-3-3-3-3 (not all out, mostly to stretch & warm-up/cool down; no belts)

Wednesday, November 14, 2018

CFEvo Schedule Update: We’re replacing the 10:30 am class on Saturday with a 7:30 am class instead effective immediately! Now y’all can come workout way earlier!

For time (30 min cap):
50 calorie Row
50 Toes To Bar 
50 Box Jumps (24/20)
50 Sit-ups
50 Swings (55/35)

For Rx+ do 70 reps of everything (cap is 35 mins). Scale to 30-40 reps if needed.

Also if you want to - go in teams of 2 and do 100 reps (switch every minute on the rower; cap extended to 35 mins). One person working at a time.

Extra: Climbing board and/or Muscle Up practice.

Monday, November 12, 2018

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Practice Overhead Lifting:
Shoulder Press x1 + Push Press x2 + Jerk x3, then

Four rounds for max reps of:
45 seconds of Pull-ups
45 seconds or Rest 
45 seconds of Push Presses (85/53)
45 seconds of Rest 
45 seconds of Sumo Deadlift High Pulls (85/53)
45 seconds of Rest

For Rx+ do Chest To Bar Pull-ups and use 100/63 lbs barbell.

Extra: Back Squat 2-2-2-2-2 (pause on both reps, no belts, not all out).

Friday, November 9, 2018

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Five rounds for max reps of:
20 seconds of Shoulder Presses (pick loads)
40 seconds of Rest 
20 seconds of Strict Pull-ups
40 seconds of Rest

For time:
10 Front Squats (pick load)
50 Double Unders 
8 Front Squats 
40 Double Unders 
6 Front Squats 
30 Double Unders 
4 Front Squats 
20 Double Unders 
2 Front Squats 
10 Double Unders

Extra: RDL 5-5-5-5-5... (no belts, go heavy with perfect form).

Monday, November 5, 2018

Every 60-90 seconds with increasing loads do:
Hang Clean + Front Squat (any style clean), then

How many rounds can you do in 12 minutes of:
4 Handstand Push-ups (5 rds strict; 15's+ABMAT/10's+ABMAT)
8 Swings (55/35)
12 Air Squats

For Rx+ do HSPU's on 45's+ABMAT/25's+ABMAT & swing more weight. Air Squats stay the same.

Extra: Back Squat 4-3-2-1 at the same loads (no belts)