Brian “Dude-Hammer”

OPEN
“Water Weight”
3 Rounds:
25 Overhead Squats (75/55)
15 Chest to Bar Pull-ups
25/18 Calorie Row
15 Box Jump Overs (24/20)

PERFORMANCE
“Water Weight”
3 Rounds:
25 Overhead Squats (75/55)
15 Pull-ups
25/18 Calorie Row
15 Box Jump Overs (24/20)

 

FITNESS
“Water Weight”
3 Rounds:
25 Overhead Squats (75/55)
9 Strict Pull-ups
25/18 Calorie Row
15 Box Jump Overs (24/20)

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Box Brief
Changes to be aware of in the new year:

Our membership is going to $220. We want to keep it simple and have our rates reflect the year. As we welcome in 2020 our rates will rise to $220 to reflect that.

Burn is no longer available at the 10:30 time slot. We are utilizing that time for open gym.

Starting February 1st CFNE Teens will be from 8th grade and up. Current members will be grandfathered in but new members must be in 8th grade or older.

As of today, the Fitness Track will be prescribed as strict pull-ups. It will be 60 percent of the Open Track as strict pull ups.