Geoff & Conor

Blood Drive Today from 2pm – 7pm! 

OPEN
“Freedom Sauce”
AMRAP 3
21 Overhead Squats (95/65)
21 Burpee Over the Erg
Max Calorie Row
Rest 3:00
AMRAP 3
18 Overhead Squats (115/80)
18 Burpee Over the Erg
Max Calorie Row
Rest 3:00
AMRAP 3
15 Overhead Squats (135/95)
15 Burpee Over the Erg
Max Calorie Row
Rest 3:00
AMRAP 3
12 Overhead Squats (155/105)
12 Burpee Over the Erg
Max Calorie Row

PERFORMANCE
“Freedom Sauce”
AMRAP 3
21 Overhead Squats (75/55)
21 Burpee Over the Erg
Max Calorie Row
Rest 3:00
AMRAP 3
18 Overhead Squats (95/65)
18 Burpee Over the Erg
Max Calorie Row
Rest 3:00
AMRAP 3
15 Overhead Squats (115/80)
15 Burpee Over the Erg
Max Calorie Row
Rest 3:00
AMRAP 3
12 Overhead Squats (135/95)
12 Burpee Over the Erg
Max Calorie Row

FITNESS
“Freedom Sauce”
AMRAP 3
21 Overhead Squats (65/45)
21 Burpee Over the Erg
Max Calorie Row
Rest 3:00
AMRAP 3
18 Overhead Squats (75/55)
18 Burpee Over the Erg
Max Calorie Row
Rest 3:00
AMRAP 3
15 Overhead Squats (95/65)
15 Burpee Over the Erg
Max Calorie Row
Rest 3:00
AMRAP 3
12 Overhead Squats (115/80)
12 Burpee Over the Erg
Max Calorie Row

Score is total calories after all four rounds. 

Post scores to comments.

Compare scores HERE

Box Brief
24 Hour Challenge Raffle Winners 
Kill Cliff 5.11 Backpack (tan) – John Kelleher
Kill Cliff G.B. Backpack (black) – Kristen Riley
Yeti Mug (silver) – Sharon Winn
Yeti Mug (black) – Christian Ricard
CFNE basket – Kevin Burati
Kill Cliff Apparel Basket 1 – Craig Brisebois
Kill Cliff Apparel Basket 2 – Dan Convery-Zupan
Case of Kill Cliff (5 winners) – John Czekanski, JJ Kacoyanis, Andrew Galero, Jen Westberg, Sibylle Kelleher
Pair of No Bull Shoes (3 winners) – Connor Byrnes, Garrett Fucci, Patrick Quinn-Paquet
Fuel for Fire – 5 packs of 5 flavors (2 winners) – Naomi Fener, Erin O’Dea

Prizes can be claimed from your coach on the table next to the office!

**SAVE THE DATES**

Over the past few months, CFNE has raised over $3,000 for Kettlebells4Kids, but we’re not done yet.

On October 18th & 19th, those funds will be used to build a playground at the Pathways Family Shelter in Framingham. We need your help. From 8am-4pm on both days, we’re looking for some strong bodies to come out and lend a hand in getting the playground built. Come for a few hours or the full day.

Thank you in advance for helping us finish what we started!

TODAY (2-7pm) – Blood Drive for Ava Khalipa
Wednesday & Thursday, October 18th-19th (8am-4pm) – K4K Playground Build

Saturday, October 28th (9am-1pm) – Halloween Throwdown
Saturday, December 16th – CFNE 10 Year Anniversary Party