Sunday 1.18.15

Sunday 1.18.15

Open Gym - 9AM to Noon
Front Squat
On the Minute x 10 - 3 Reps

Cashout
For Time: 100 Abmat Situps
On the Minute - 7 Burpees

Box Brief
New Sunday Funday Open Gym Hours!
9AM - Noon

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Saturday 1.17.15

Saturday 1.17.15

"Fight Gone Bad"
3 Rounds:
1:00 - Wallballs (20/14)
1:00 - Sumo Deadlift High Pulls (75/55)
1:00 - Box Jumps (20")
1:00 - Push Presses (75/55)
1:00 - Row for Calories
1:00 - Rest

Box Brief
The East Coast Championships are next weekend!
Modified class schedule during the event:
Saturday, January 24 - Open Gym from 7am-11am
Sunday, January 25 - Gym Closed

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Friday 1.16.15

Friday 1.16.15

"Kashi"
5 Rounds:
1:00 - Strict Pull-Ups
1:00 - Hang Squat Clean Thrusters (95/65)
1:00 - Row for Calories
1:00 - Bench Press (135/95)
1:00 - Rest

Box Brief
The East Coast Championships are next weekend!
Come cheer on some of our CFNE Studs!

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Thursday 1.15.15

Thursday 1.15.15

"Agility Day"
"Death by 10 Meters"
Minute 1 - Run 10 Meters
Minute 2 - Run 20 Meters
Minute 3 - Run 30 Meters
Continue pattern as far as possible.
This will be done inside the gym. 

Box Brief
Open Gym on Sundays has been extended!
New hours are 9AM to Noon.

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Wednesday 1.14.15

Wednesday 1.14.15

Weightlifting Wednesday
Banded Deadlift
Build to a Heavy Set of 2

Cashout
On the Minute x 8
Odd Minutes - 7 Deadlifts (65%)
Even Minutes - 60 Double-Unders

Box Brief
The East Coast Championships is next weekend!
Only 200 Single Day Passes remain!
Visit ECChampionships.com to get them while they last!

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