Saturday 3.21.15

Saturday 3.21.15

"Horrible Bosses"
Teams of 3
AMRAP 16:
10 Front Squats (185/135)
20 Chest-to-Bar Pull-Ups
30 Deadlifts (185/135)
One of the three athletes starts on a rower.
Every 500 Meters, change athletes on the rower.

Box Brief
Aerobic Capacity Seminar
Saturday, April 4 – 8:30am-12:45pm
Coach Chris Hinshaw is coming to CFNE!

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Friday 3.20.15

Friday 3.20.15

"15.4"
8-minute AMRAP:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., following same pattern

M 185 lb.  F 125 lb.


Box Brief
1) Come have some fun tonight whether you
are doing 15.4 or just want to hang out and drink
some FitVine Wine and eat some
Paleo Power Meals. The fun begins at 6:30PM
2) Aerobic Capacity Seminar
Saturday, April 4 - 8:30am-12:45pm
Coach Chris Hinshaw is coming to CFNE! 

read more

Thursday 3.19.15

Thursday 3.19.15

"Twins"
Teams of 2
AMRAP 5
Row 50 Calories
Time Remaining: Max Burpees
AMRAP 4
Row 40 Calories
Time Remaining: Max Kettlebell Swings (53/35)
AMRAP 3
Row 30 Calories
Time Remaining: Max Air Squats


Box Brief
BRING A FRIEND DAY TODAY
Come to Friday Night Light's Tomorrow
to hit 15.4 and/or drink wine with FitVine
Wine and eat some food with
Paleo Power Meals at 6:30! 

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Wednesday 3.18.15

Wednesday 3.18.15

"Weightlifting Wednesday"
Build to a heavy complex of:
2 Push Jerks + 1 Split Jerk

"Cash Out"
On the minute for 15 minutes
Minute 1: 30 Seconds Max 10 Meter Shuttle
Minute 2: 30 Seconds Max Sit-Ups
Minute 3: 30 Seconds Max Jerks (135/95)

Box Brief
1) Come eat and drink this Friday with FitVine Wine
and Paleo Power Meals at 6:30PM
2) Bring a Friend Day Tomorrow
3) Congrats to our first time 
"Muscle Uppers" this week 

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Tuesday 3.17.15

Tuesday 3.17.15

"Happy Gilmore"
For Time:
50 Calorie Row
50 Box Jumps (24/20)
25 Power Cleans (135/95)
25 Lateral Burpees Over the Bar

Box Brief
Bring a Friend Day This Thursday
Come eat and drink this Friday night
at Friday Night Lights with FitVine Wine
and Paleo Power Meals 

read more