14 FEBRUARY 2020

FRIDAY 200214

Evolution A:

Concept2 Row, 300 meters
Rope Climb, 1 Repetition (Most Challenging Technique Available)
Concept2 Row, 200 meters
Rope Climb, 2 Repetitions
Concept2 Row, 100 meters
Rope Climb, 3 Repetitions

Rest as needed between the Rope and Row for maximum speed.

Evolution B:

Every Minute On The Minute (EMOM) for 7:00

Hang Power Clean, Add 1 Repetitions Each Minute

Note: On Evolution A, your goal is to maintain a 1:35 split time (men) and 1:40 (women) for all the intervals, and to descend the rope with no legs. A great weightlifting goal on Evolution B is 155lb. for men and 95lb. for women. Rep’s do not necessarily need to be consecutive.

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Henry He in Japan – Rocking the CFA Brand!

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FREE Couples Coffee at Coffeetopia! 

On behalf of our gym, we are offering couples who train together to enjoy a FREE cup of coffee together! Just stop into Coffeetopia anytime on Valentines day and tell them Coach sent you!

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“A man (or woman) would do nothing if he waited until he could do it so well that no one would find fault with what he has done.” ~ John Henry Newman

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