Monday 07.07.14

Føx, Kaitlyn, Cheryl, and Roof Rack getting out of their of comfort zone.

Føx, Kaitlyn, Cheryl, and Roof Rack getting out of their of comfort zone.

The Admiral
3 rounds of:
20 Burpee Pull-ups
20 Front Squats (155, 105#)
20 Box Jumps (24, 20″)

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Insert primal scream here.

Insert primal scream here.

Sunday 07.06.14

When you're on Burpee Street you better do some burpees.

When you’re on Burpee Terrace you better do some burpees.

Open Gym 9am – 11am

Deadlift
20 Rep Max

Burner
2:00 Assault Bike Test…

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Saturday 07.05.14

America

America

Hawks and Mac
Teams of 2:
50-40-30-20-10
Wallballs (30, 20#)
Power Snatch (95, 65#)

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8:00am getting ready to hit Team Nukes.

8:00am getting ready to hit Team Nukes.

Friday 07.04.14

Capt. Matthew "Nukes" Manoukian

Capt. Matthew “Nukes” Manoukian

Happy 4th of July!
One class at 8am

Team Nukes
Teams of 2:
8min Clock
1 mile run (switch every 400m)
Remaining time Max Burpees to Plate
10min Clock
1 mile run (switch every 400m)
Remaining time Max Ground to Overhead with Plate (45, 25#)
12min Clock
1 mile run (switch every 400m)
Remaining time Max Overhead Lunge with Plate (45, 25#)

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Thursday 07.03.14

Pink Ladies of CFNE. Now where are those T-Birds?

Pink Ladies of CFNE. Now where are those T-Birds?

***Today is Bring a Friend Day***

Boat Race
3 rounds of
500m Row
400m Run
-Rest 3 mins-

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Just coolin' it

Just coolin’ it