Monday 10.15.18

Baywatch

OPEN & PERFORMANCE
“Squeaky Wheel”
AMRAP 15:
60 Double Unders
30/21 Calorie Bike
10 Push Jerks (165/110)

FITNESS
“Squeaky Wheel”
AMRAP 15:
120 Single Unders
30/21 Calorie Bike
10 Push Jerks (105/75)

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Box Brief

**Save the Dates**
Saturday, October 27th: Halloween Throw-down

Sunday 10.14.18

Sarah – Jan – Nicole – Cary

OPEN – PERFORMANCE – FITNESS
“Tight Ship”

AMRAP 20:
15/12 Calorie Row
1 Round of “Strict Cindy”

1 Round of “Strict Cindy”: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats

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

Saturday 10.13.18

Morgan – John – Dan – John

OPEN & PERFORMANCE
“Mind Eraser”
AMRAP 20:
7 Power Cleans (135/95)
7 Burpees
200 Meter Run

FITNESS
“Mind Eraser”
AMRAP 20:
7 Power Cleans (95/65)
7 Burpees
200 Meter Run

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Compare scores HERE

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

Friday 10.12.18

Lisa – Claire – Paul – Meredith

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!

Thursday 10.11.18

John – Pete – Rick – Amy

OPEN & PERFORMANCE
“Surf and Turf”
For Time:
70/50 Calorie Row
50 AbMat Sit-ups
30 Wreck Bag Cleans (70/50)
50 AbMat Sit-ups
70/50 Calorie Row

FITNESS
“Surf and Turf”
For Time:
70/50 Calorie Row
50 AbMat Sit-ups
30 Wreck Bag Cleans (50/35)
50 AbMat Sit-ups
70/50 Calorie Row

Post scores to comments.

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