**OPEN & PERFORMANCE
**

**Front Squat**

Tempo Heavy Single

*5 seconds down, 3 second pause.*

**“Nine Yards” **

AMRAP 12:

3 Thrusters (95/65)

3 Toes to Bar

3 Calorie Bike

6 Thrusters (95/65)

6 Toes to Bar

6 Calorie Bike

9 Thrusters (95/65)

9 Toes to Bar

9 Calorie Bike

….

Up by (3’s) until finish.

**FITNESS
**

**Front Squat**

Tempo Heavy Single

*5 seconds down, 3 second pause.*

**“Nine Yards” **

AMRAP 12:

3 Thrusters (65/45)

3 Toes to Bar

3 Calorie Bike

6 Thrusters (65/45)

6 Toes to Bar

6 Calorie Bike

9 Thrusters (65/45)

9 Toes to Bar

9 Calorie Bike

….

Up by (3’s) until finish.

Post scores to comments.

**Box Brief**

***Save the Dates**
*Saturday, October 27th: Halloween Throwdown

*The 2018 Halloween Throwdown workouts have been released! They are posted at the front desk next to the sign up sheet. Keep in mind that every workout can be modified for every ability level or limitation. If you haven’t signed up already now is the time to do it. Teams will be announced on Tuesday. This is the most fun day at CFNE!*

Front Squat: 95

Nine yards: 15+22fx

Front Squat: 105#

Nine Yards: 15+28 (55#)

Front squat: 195#

Nine Yards: 15+27 rx (on an air bike)

Girl – you crushed those front squats today! So awesome <3

Front squat: 135# (20#PR)

Nine Yards 18 (65#, TTB/ttspace)

Wow, nice PR, Kate!!

Thanks Rachel!:)

Getting super fit!!

225 / 15+11 Rx

Front squat: 205#

Nine Yahds: 15s+41@75#. Those rounds of 3 and 6 are like a siren’s calling.

They are just a tease.

Front squat: 105#

Nine Yards: 15+4 (55#)

15+4!! That is a lot of TTB!! Nice work Simone.

Oh no! I forgot to write that I did toes to space. Thanks for the support anyhow. 🙂

FS: 135#

Nine Yards: 12+46 (95#, 2x cals on C2 bike, KTC in rd of 15)

FS 105

Nine Yards: 15+18 (35, KTC)

It was fun hanging out by the tall dudes like Irv, Phil, Pete, Ryan, and Joel:) Thanks for letting me share a bike!

Welcome anytime!

FS: #135

Nine Yards: 15 + 25 RX

Micha “The Bike Hammer” Brooks.

OMG I know Klitschko has trademarked “Steel Hammer”, but I have a feeling “Bike Hammer” is still unassigned… LOL – I’ll take it!

FS: 105#, I think (same as Toni)

Nine Yards: 12 + 30 (55#, knees to chest)

Still working on the lower back.

15 + 24 (Pushups, Black Band Pull-ups, Bike Calories)

Tempo: 205

Nine Yards: 18+6rx

FS: 90#

9 Yards: 15 + 15 Fx

FS: 175#

Nine Yards: 15+42 @65# and TTA

FS: 105#

Nine Yards: 15+9 Fx but with toes to space

Tempo FS: 105#

Nine Yards: 15 (45#, TTR-ToesToRig-fromFloor, AssultBike @ 1/2 cals)

Tempo FS: 95#

Nine Yards: 15 + 30 (45#, knees to chest)

Heavy back squat 155

Nine yards 12+40 px

Tempo FS: 205

Nine yards: 18+4 Rx

Tempo FS: 165#

Nine Yards: 15+10 rx

140#

15+44rx

15 even fx

Great work Rick! Way to push!

Tempo FS: 115

Nine yards: 15 plus 27 fx

Temp FS: 90

Nine Yards: Finished 15 thrusters. FX

Tempo: 185

9 yards: 15 even

Tempo: 205#

Nine yards: 18+ 4 at 75# and ktc

Heavy tempo FS: 135

Nine Yards

15s + 8 Rx

Yeah April! Crushed the 12:30

TFS: 165#

Nine Yards: 15s+38; 65#, knees to chest

Tempo fs: 265

Nine yards: 18+22rx

FS: #115

Nine yards: 15+8 RX

Tempo SSB Squat – 280

KB Snatch, V-Ups, Assault Bike

18+15

Tempo Front Squat- 275#

Nine Yards- 18+27 Rx

Tempo FS – 225#

Nine Yards – 15 + 25 Rx