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)