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!


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!


“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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