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.