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.
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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