Ben

Sunday Funday Open Gym
7:00am-Noon

3 Rounds:
5 Strict Handstand Pushups
5 Strict Pull-ups
10 Dumbbell Strict Presses
10 Dumbbell Bent Over Rows (each arm)

100 Calorie Bike

3 Rounds:
5 Strict Handstand Pushups
5 Strict Pull-ups
10 Dumbbell Strict Presses
10 Dumbbell Bent Over Rows (each arm)

Box Brief
CrossFit SPEAR Specialty Course – Feb 11-12 @ CFNE

CFNE is hosting the next CrossFit SPEAR self defense seminar on Feb 11-12. To register, click here.

A key theme to the CrossFit methodology is that it prepares us physically for the “unknown and unknowable.” The SPEAR™: Science of Self-Defense course bridges the gap between attaining a physical “ready state” and personal safety. Utilizing key elements of Coach Tony Blauer’s revolutionary SPEAR™ (Spontaneous Protection Enabling Accelerated Response) system, participants are taught how to recognize danger and negotiate fear, as well as how to defuse or defend against dangerous encounters.

This two-day immersive experience builds upon the universal motor-recruitment patterns found in everyday CrossFit workouts and harnesses the drive and determination unique to CrossFit participants from all walks of life.

“The ability to protect yourself or a loved one is inarguably the single most important
skill you hope you’ll never need.”
-Tony Blauer