Monday, December 17, 2018

 Our Mom crushing it!

Our Mom crushing it!

Holiday Hours:
CFEvo will be open on Xmas Eve, Monday Dec 24 at: 7 am & 9:30 am for the “12 Days Of Xmas” workout and at 8:30 am for the Challenge Group. We’ll be closed on Xmas Day, Tuesday, Dec 25.

CFEvo will be open on New Years Eve, Monday, Dec 31 at 8 am and 9:30 am classes for everyone. We’ll be closed on New Years Day, Tuesday, January 1, 2019.


Practice Windmills & work on Shoulder Mobility, then

How many rounds can you do in 20 mins:
Rx
10 Pull-ups
10 One Arm Snatches (55/35; total reps)
10 Box Jumps (24/20)

Rx+
5 Bar Muscle Ups 
10 One Arm Snatches (use more weight)
15 Box Jumps (24/20)

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

Saturday, December 15, 2018

 Jumping rope

Jumping rope

Every 60-120 seconds with increasing loads do:
Snatch + Hang Snatch + Paused Overhead Squat 1-1-1..., then

How many rounds can you do in 13 minutes of:
3 Deadlifts (same bar or pick load)
2 Front Squats (same bar)
1 Push Press (same bar)

For Rx+ use at least 135/73.

Begin the workout with 800 meter Run for Rx & 1 mile Run for Rx+.

Go in teams of 2 if possible/desired (do 1 round per person) & go heavier if needed.

Monday, December 10, 2018

 Siena

Siena

Deadlift 2-2-2-2-2... + Core work (dr. flags/rollouts/plank holds), then

How high up the ladder can you go in 10 minutes of:
1 Piston Presses (each side; pick load)
1 Weighted Step Ups (each side; same loads)
1 Toes To Bar 
2 Piston Presses (each side; pick load)
2 Weighted Step Ups (each side; same loads)
2 Toes To Bar 
3...3...3...4...4...4...5...

For Rx+ use at least 40's/25's & do strict Toes To Bar.

Extra: Front Squat 3-3-3-3-3...

Saturday, December 8, 2018

 Sylvia

Sylvia

For time in teams of 2 (solo do 1/2 reps)
Rx
800 m Bumper Run (25/15)
60 Squats (25/15)
40 Handstand Push-ups (10's+ABMAT/ABMAT; strict)
20 Chest To Bar Pull-ups 
40 Handstand Push-ups (kipping is ok if not scaling)
60 Air Squats 
800 m Run or Row

Rx+
800 m Bumper Run (45/25)
60 Squats (45/25)
40 Handstand Push-ups (15's+ABMAT/10's+ABMAT; strict)
20 Bar Muscle Ups 
40 Handstand Push-ups (kipping is ok if not scaling)
60 Air Squats 
800 m Run or Row

Thursday, December 6, 2018

 Fernan

Fernan

Practice Overhead Lifting & Mobility:
Shoulder Press x1 + Push Press x1 + Push Jerk x1, then

How many rounds can you do in 12 minutes of:
Rx
5 False Grip Strict Pull-ups
10 Lunges (each side; walking or in place)
15 Double Unders

Rx+
5 Ring Muscle Ups (4 for ladies)
15 Pistols (alternating, total reps)
50 Double Unders

If scaling do 10 Ring Rows (total reps; false grip & slow if possible), partial lunges or step ups & 2x single unders.

Extra: Deadlift 3-3-3-... (not all out, off elevation if desired, no belts)