Happy Birthday Aubrey Alexander and Marshall Herndon!!!

LAST DAY FOR HOLIDAY ACCOUNTABILITY CHALLENGE!!!

Goat Busters today at 8:30a -- Topic: Squats and Pistols!

REGISTRATION FOR 28 DAY CHALLENGE OPEN! You must schedule your weigh in today-Jan 9th to participate: https://joincfeo.com/signup28day
200 Meter Run

Line Drills:
High Knees Down and Back
Butt Kickers Down and Back
Soldier Kicks Down
Hamstring Scoops Back
Active Samson Lunges Down
Active Spidermans Back

1:00 Wrist/Forearm Stretch

1:00 Pigeon Pose (per side) 
1/5/2019 - MetCon

Score Type:: Rounds and Reps

30:00 AMRAP
Teams of 3

30 DB/KB Burpee Deadlifts (50/35 DB's or 53/35 KB's)

30 DB/KB Box Step Overs (24/20)
(Same DB's/KB's)

30 Toes to Bar
(Scale: Knees to Elbow, Hanging Knee Raises, V Up's)

300 Meter Run (Together!)

*Split Reps Evenly*
-Sets of 5 on DB/KB Movements (you won't want to do more than 5 at a time, believe dat!) 
-Sets of 5 or 10 on Toes to Bar
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1/5/2019 - Burn MetCon

Score Type:: Rounds and Reps

30:00 AMRAP
Teams of 3

30 DB/KB Burpee Deadlifts (50/35 DB's or 53/35 KB's)

30 DB/KB Box Step Overs (24/20)
(Same DB's/KB's)

30 Toes to Bar
(Scale: Knees to Elbow, Hanging Knee Raises, V Up's)

300 Meter Run (Together!)

*Split Reps Evenly*
-Sets of 5 on DB/KB Movements (you won't want to do more than 5 at a time, believe dat!)
-Sets of 5 or 10 on Toes to Bar
Login to submit your score

Login


Comments

Ian Nangle

Ian Nangle 5 months, 2 weeks ago / Reply

1/5/2019 - MetCon: 4 + 40
Notes: w/ Steven Rx Burpee DLs 35# DB Box Step Overs Knees to elbow for me because shoulder. Getting stronger!

Javier Lira

Javier Lira 5 months, 2 weeks ago / Reply

1/5/2019 - MetCon: 4 + 1
Notes: w/ sexy wify Maria

Matthew MacDonald

Matthew MacDonald 5 months, 2 weeks ago / Reply

1/5/2019 - MetCon: 3 + 90
Notes: 30# DB on step overs, 20 in box

Timothy Brashear

Timothy Brashear 5 months, 2 weeks ago / Reply

1/5/2019 - MetCon: 3 + 90
Notes: 35# dbl kb on box step overs

Jonathan Cox

Jonathan Cox 5 months, 2 weeks ago / Reply

1/5/2019 - MetCon: 4 + 32
Notes: box 20"

Neto Cacace

Neto Cacace 5 months, 2 weeks ago / Reply

1/5/2019 - MetCon: 4 + 32
Notes: box 20

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