Saturday 11.18.17

Dan

OPEN & PERFORMANCE
“Third Wheel”
AMRAP 25:
Teams of 3:
600 Meter Run (200m per athlete)
60/42 Calorie Bike
60 Front Squats

Round 1 – 95/65
Round 2 – 115/80
Round 3 – 135/95
Round 4 – 155/105
Round 5 – 185/135

FITNESS
“Third Wheel”
AMRAP 25:
Teams of 3:
600 Meter Run (200m per athlete)
60/42 Calorie Bike
60 Front Squats

Round 1 – 75/55
Round 2 – 95/65
Round 3 – 115/80
Round 4 – 135/95
Round 5 – 155/105

Post scores to comments.

Box Brief 
**SAVE THE DATES**
Tomorrow, November 19th (12:30 pm) – Coach’s Seminar: Double Unders with Dan (Sign Up at Front Desk)
Thursday, November 23rd (6am & 8am) – CFNE Thanksgiving “Murph”

 

Friday 11.17.17

Potsy

OPEN
“Voorhees”
AMRAP 13:
55 Burpees
55 Pull-ups
55/40 Calorie Row
55 Handstand Push-ups

PERFORMANCE
“Voorhees”
AMRAP 13:
55 Burpees
55 Pull-ups
55/40 Calorie Row
55 Dumbbell Strict Press (35/25)

FITNESS
“Voorhees”
AMRAP 13:
55 Burpees
55 Pull-ups
55/40 Calorie Row
55 Dumbbell Strict Press (30/20)

Post scores to comments.

Box Brief 
**SAVE THE DATES**
Sunday, November 19th (12:30 pm) – Coach’s Seminar: Double Unders with Dan (Sign Up at Front Desk)
Thursday, November 23rd (6am & 8am) – CFNE Thanksgiving “Murph” 

Thursday 11.16.17

OPEN – PERFORMANCE – FITNESS
“Three Cheers”

AMRAP 18:
3 Kettlebells Swings (53/35)
3 Box Jump Overs (24/20)
200m Run
6 Kettlebells Swings (53/35)
6 Box Jump Overs (24/20)
200m Run
9 Kettlebells Swings (53/35)
9 Box Jump Overs (24/20)
200m Run

Climbing by 3’s until cap.

Post scores to comments.

Box Brief
This week we are rolling out a new recycling program at CFNE! There are new blue recycling bins located throughout the gym. 
Please put ONLY the following items in these containers:
Plastic bottles, aluminum cans (Kill Cliff), PPM plastic containers, cardboard (including coconut water containers), and paper (paper cups). Please DO NOT put food, food wrappers or tape in these containers.
Thank you for your cooperation!   

**SAVE THE DATES**
Sunday, November 19th (12:30 pm) – Coach’s Seminar: Double Unders with Dan (Sign Up at Front Desk)
Thursday, November 23rd (6am & 8am) – CFNE Thanksgiving “Murph” 

Wednesday 11.15.17

Laura

OPEN & PERFORMANCE
“Front Loader”
Teams of 3:
AMRAP 7
50 Push Press (135/95)
50 Push Press (155/105)
AMRAP Push Press (185/135)

rest 3 minutes

AMRAP 7
50 Front Squats (135/95)
50 Front Squats (155/105)
AMRAP Front Squats (185/135)

rest 3 minutes

AMRAP 7
50 Hang Power Cleans (135/95)
50 Hang Power Cleans (155/105)
AMRAP Hang Power Cleans (185/135)

FITNESS
“Front Loader”
Teams of 3:
AMRAP 7
50 Push Press (95/65)
50 Push Press (115/80)
AMRAP Push Press (135/95)

rest 3 minutes

AMRAP 7
50 Front Squats (95/65)
50 Front Squats (115/80)
AMRAP Front Squats (135/95)

rest 3 minutes

AMRAP 7
50 Hang Power Cleans (95/65)
50 Hang Power Cleans (115/80)
AMRAP Hang Power Cleans (135/95)

Post scores to comments.

Box Brief 
**SAVE THE DATES**
Sunday, November 19th (12:30 pm) – Coach’s Seminar: Double Unders with Dan (Sign Up at Front Desk)
Thursday, November 23rd (6am & 8am) – CFNE Thanksgiving “Murph”
 

Tuesday 11.14.17

Delaney Loves Deadlifts!

OPEN – PERFORMANCE – FITNESS
“Mixed Feelings”

5 Rounds, On the 4:00
12 Toes to Bar
16 Deadlifts (135/95)
20/14 Calorie Bike

Post scores to comments.

Box Brief 
**SAVE THE DATES**
Sunday, November 19th (12:30 pm) – Coach’s Seminar: Double Unders with Dan (Sign Up at Front Desk)
Thursday, November 23rd (6am & 8am) – CFNE Thanksgiving “Murph”