Sunday 2.22.15

Sunday 2.22.15

"Lifting"
3 Sets of 3 Touch and Go Power Cleans
"Cash Out"
AMRAP 7
2 Power Cleans (135/95)
25 Double Unders
4 Power Cleans (135/95)
25 Double Unders
6 Power Cleans (135/95)
25 Double Unders
*Continue to increase Power Cleans by 2 reps each round
Double Unders remain at 25 a round

Box Brief
The Open Starts This Thursday
Open Workouts will be done in class
on Friday's and Monday's 

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Saturday 2.21.15

Saturday 2.21.15

"TABATA"
20 Seconds of Work 10 Seconds of Rest
for 8 Rounds of:
Row for Calories
Push-Ups
Sit-Ups
Box Jump (24/20)
*Complete all 8 rounds before
moving to next movement

Box Brief
Box Seminar Today: 
There are still two classes 7AM and Noon 

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Friday 2.20.15

Friday 2.20.15

"Bergeron Beep Test"
On The Minute for as Long as Possible
7 Thrusters (75/55)
7 Pull-Ups
7 Burpees
*Complete 1 round a minute until you
can no longer complete the full round
in that minute

Box Brief
Tomorrow (Saturday, February 21st) there is
a modified class schedule.
There will be two classes; 7AM and Noon

The Open begins next Thursday.
You can still sign up. 

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Thursday 2.19.15

Thursday 2.19.15

"Let's Ride"
Row for Max Meters
Row 5 Minutes
Rest 5 Minutes 
Row 4 Minutes
Rest 4 Minutes
Row 3 Minutes 
Rest 3 Minutes
Row 2 Minutes
Rest 2 Minutes
Row 1 Minute


Box Brief
Box Seminar this Saturday February 21st at CFNE, 
there will still be 2 classes 7AM and Noon

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Wednesday 2.18.15

Wednesday 2.18.15

"Redneck Paradise"
AMRAP 20
Teams of 3
7 Box Jumps (24/20)
Shuttle Sprint
7 Kettlebell Swings (70/53)
Sprint 
*Teammate completes full round
before partner begins next round

Box Brief
You Can Still Sign Up for Ben Bergeron's
 Business of Excellence Seminar
and The Open
Saturday February 21st there
will be 2 classes; 7am and Noon

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