Monday, December 31, 2018

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Holiday Hours:
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.

For time in teams of 2 (solo do 1/2 reps; 35 min cap) do:
50 Front Squats (pick loads)
50 Burpees 
40 Front Squats 
40 Burpees 
30 Front Squats 
30 Burpees 
20 Front Squats 
20 Burpees 
10 Front Squats 
10 Burpees

For Rx+ do Back Squats & Over The Bar Burpees.

Saturday, December 29, 2018

Box Jumps

Box Jumps

Holiday Hours:
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.


Dumbbell Bench Press 8-8-8-8-8... superset with Climbing board, then

How many rounds can you do in 11 minutes of:
10 Renegade Rows (total reps; pick loads)
5 Thrusters (same loads)
1 Rope Climb

For Rx+ use at least 40's/25's & climb legless (from seated for men).

Friday, December 28, 2018

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Holiday Hours:
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.


Hang Snatch 1-1-1-1-1..., then

How many rounds can you do in 12 minutes of:
Rx
4 Strict False Grip Pull-ups (or 8 FG Ring Rows)
8 Box Jumps (24/20)
12 Wall Balls

Rx+
4 Ring Muscle Ups (3 for ladies)
8 Box Jumps (28/24)
12 Wall Balls

Extra: Up to you/mobility work

Thursday, December 27, 2018

Rope Pulls

Rope Pulls

Holiday Hours:
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.


Every 60-90 seconds with small increases for 7-10 sets do:
Front Squat 1-1-1-1-1..., then

For time (solo):
Row 100 Calories for men or
Row 75 Calories for ladies

Or in teams of 2 switching every minute do:
Row 200 Calories for men
Row 150 Calories for ladies

Extra: Handstand & Double Under Drills

Wednesday, December 26, 2018

How it feels working out after the holidays…

How it feels working out after the holidays…

Holiday Hours:
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 Rowing & find your Highest Calorie Output possible (goes on the board), then

How many rounds can you do in 15 minutes of:
Rx
10 Handstand Push-ups (15's+ABMAT;/0's+ABMAT; 1st round strict)
20 Swings (55/35)
30 Double Unders

Rx+
10 Handstand Push-ups (45's+ABMAT/25's+ABMAT; 1st round strict)
20 Swings (more)
50 Double Unders

Extra: Back Squat 3-3-3-3... (no belts, not all out)

Monday, December 24, 2018

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.


“12 Days of Xmas 2018”
For time in teams of 2 (solo - use a lighter bar):
1 Power Snatch (pick load)
2 Chest To Bar Pull-ups (BMU for Rx+)
3 Push Jerks (same bar)
4 Burpees 
5 Front Squats (same bar)
6 Sit-ups
7 Hang Power Cleans (same bar)
8 Air Squats 
9 Deadlifts (same bar)
10 Toes To Bar (Knees To Elbows for Rx+)
11 Lunges (same bar; total reps)
1200 meter Run or Row

Go 1 Snatch, 1 Snatch + 2 Pull-ups, 1 Snatch + 2 Pull-ups + 3 Jerks...

”Challenge Xmas Eve Workout”
How many rounds can you do in 21 minutes of:
1 Push Press (pick loads; use barbells or dumbbells)
2 Front Squats (same load)
3 Deadlifts (same load)
4 Burpees
5 Sit-ups

Begin the workout with a 700 meter Run or Row.

Saturday, December 22, 2018

Master

Master

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.


Power Clean + Hang Power Clean + Jerk 1-1-1-1-1..., then

How many rounds can you do in 15 minutes of:
Rx
9 Handstand Push-ups (25's+ABMAT/15's+ABMAT, 1st round strict)
12 Pull-ups
15 Squats (45/25)

Rx+
9 Handstand Push-ups (on DB's; 1st round strict)
15 Pull-ups
21 Squats (45/25)

Friday, December 21, 2018

Rowing

Rowing

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.


Every 60-120 seconds with small increases do:
Front Squat 2-2-2-2-2..., then

For time: 
50 Sit-ups
40 Swings (55/35 or pick load)
30 Sit-ups
20 Swings 
10 Sit-ups

Extra: Climbing board