Saturday, November 17, 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!

Thanksgiving Schedule: We’ll be open for an 8 am and a 9:30 am class next Thursday, Nov 22. Regular hours the rest of the week.

Quickly build up to: Weighted Chest To Bar Pull-up 3-3-3-3-3..., then

For time in teams of 2 (solo do 1/2 reps):
Rx
Run 800 meters 
50 Front Squats (75/45)
50 Push-ups
30 Front Squats 
30 Push-ups
10 Front Squats 
10 Push-ups
Run 800 meters

Rx+ 
Run 800 meters 
50 Back Squats (155/93*)
50 Bench Press (same bar)
Run 800 meters 
30 Back Squats 
30 Bench Press 
Run 800 meters 
10 Back Squats 
10 Bench Press

Ladies can scale to 83 or 73 lbs, but not lighter.