Monday, November 21, 2016



Thanksgiving Schedule:
CFEvo will be open at 9:30 am & 11 am on Thanksgiving Day, Thursday, Nov 24 and on Friday, Nov 25.

Back Squat 3x3 at the same load, then

How many rounds can you do in 10 minutes of:
  5 Ring Dips
   10 Weighted Step Ups (total steps; 55/35)
    15 Swings (55/35)

 5 Muscle Ups (3 for ladies)
  10 Pistols (total reps; alternating)
   15 Swings (use more weight)

Extra: Bench Press superset with Climbing board