Monday 5.21.18

Kathrin

OPEN & PERFORMANCE
“Cindy Got Jacked”
For Time:
5 Rounds of “Cindy”
30 Overhead Squats (135/95)
1,000 Meter Row

FITNESS
“Cindy Got Jacked”
For Time:
5 Rounds of “Cindy”
30 Overhead Squats (75/55)
1,000 Meter Row

Post scores to comments.

Box Brief
TIME: Happiness Improves Health

**Save the Dates**
Monday, May 28th – Memorial Day Murph (7am & 9am with Cookout to Follow)
Saturday, June 30th – Sunday, July 1st: Kill Cliff Teamwork 24 Hour Hero Challenge


Sunday 5.20.18

Kevin

OPEN & PERFORMANCE
“Cowboy Up”
Alternating On the Minute x 20
Minute 1: 3 Deadlifts
Minute 2: 10 Sit-Ups + 20 Double Unders

FITNESS
“Cowboy Up”
Alternating On the Minute x 20
Minute 1: 3 Deadlifts
Minute 2: 10 Sit-Ups + 40 Single Unders

Start at estimated 50% of best deadlift, and build in loading over the course of the rounds.

Post scores to comments.

Box Brief
Watch East Regional Live

**Save the Dates**

Friday, May 18th – Sunday, May 20th: CrossFit Games East Regional
Monday, May 28th – Memorial Day Murph (7am & 9am with Cookout to Follow)
Saturday, June 30th – Sunday, July 1st: Kill Cliff Teamwork 24 Hour Hero Challenge

Saturday 5.19.18

OPEN & PERFORMANCE
“Bike Drop”
Teams of 3
For Time (30 Minute Cap):
90/60 Calorie Bike, 75 Power Snatches, 75 Thrusters (75/55)
90/60 Calorie Bike, 60 Power Snatches, 60 Thrusters (95/65)
90/60 Calorie Bike, 45 Power Snatches, 45 Thrusters (115/80)
90/60 Calorie Bike, 30 Power Snatches, 30 Thrusters (135/95)
90/60 Calorie Bike, 15 Power Snatches, 15 Thrusters (155/105)

FITNESS
“Bike Drop”
Teams of 3:
For Time (30 Minute Cap):
90/60 Calorie Bike, 75 Power Snatches, 75 Thrusters (55/35)
90/60 Calorie Bike, 60 Power Snatches, 60 Thrusters (65/45)
90/60 Calorie Bike, 45 Power Snatches, 45 Thrusters (75/55)
90/60 Calorie Bike, 30 Power Snatches, 30 Thrusters (95/65)
90/60 Calorie Bike, 15 Power Snatches, 15 Thrusters (105/75)

Post scores to comments.

Box Brief
WATCH TEAM CFNE AND KATRIN COMPETE LIVE 

**Save the Dates**

Friday, May 18th – Sunday, May 20th: CrossFit Games East Regional
Monday, May 28th – Memorial Day Murph (7am & 9am with Cookout to Follow)
Saturday, June 30th – Sunday, July 1st: Kill Cliff Teamwork 24 Hour Hero Challenge

Friday 5.18.18

Watch Team CFNE & Katrin compete at the East Regional this weekend! Link below.


OPEN – PERFORMANCE – FITNESS
“Boat Race”
3 Rounds For Time:
500 Meter Row
400 Meter Run

Rest 3 Minutes Between Rounds

Post scores to comments.

Compare scores HERE

Box Brief
Watch East Regional Live

The Locker Rooms are getting a fresh coat of paint! Please remove all personal items from locker rooms by Friday night. Thank you! 

**Save the Dates**

Friday, May 18th – Sunday, May 20th: CrossFit Games East Regional
Monday, May 28th – Memorial Day Murph (7am & 9am with Cookout to Follow)
Saturday, June 30th – Sunday, July 1st: Kill Cliff Teamwork 24 Hour Hero Challenge

Thursday 5.17.18

Kate

OPEN – PERFORMANCE – FITNESS
“Mano y Mano”
Class Divides into 2 Teams:
3 Rounds:
Team 1: Assault Bike (Team Score)
Team 2: 400 Meter Prowler Push

Teams Switch Movements When Prowler Finishes

If Teams of 2-4 Each, 1 Bike + Prowler
If Teams of 5-7 Each, 2-3 Bikes + Prowlers
If Teams 8-10 Each, 4 Bikes + Prowlers

Post scores to comments

Compare scores HERE

Box Brief
**Save the Dates**

Friday, May 18th – Sunday, May 20th: CrossFit Games East Regional
Monday, May 28th – Memorial Day Murph (7am & 9am with Cookout to Follow)
Saturday, June 30th – Sunday, July 1st: Kill Cliff Teamwork 24 Hour Hero Challenge