Wednesday 6.26.19

Geoff

OPEN – PERFORMANCE – FITNESS
“Nancy”
5 Rounds
400 Meter Run
15 Overhead Squats (95/65)

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Box Brief
**Save the Dates**

TODAY: Rebound will be back to give free body work!
TOMORROW: CFNE Shreds! Learn to wakeboard at Steve Collins!
FRIDAY Buds and Suds is Back, 6:30PM For a workout games and drinks!

Tuesday 6.25.19

Enter the pain cave!!

OPEN & PERFORMANCE
“Water Break”
AMRAP 4:

27 Hang Power Cleans (95/65)
27 Burpees Over Bar
27/21 Calorie Row

Rest 4 Minutes

21 Hang Power Cleans (115/85)
21 Burpees Over Bar
21/15 Calorie Row

Rest 4 Minutes

15 Hang Power Cleans (135/95)
15 Burpees Over Bar
15/12 Calorie Row

FITNESS
“Water Break”
AMRAP 4:

27 Hang Power Cleans (95/65)
27 Burpees Over Bar
27/21 Calorie Row

Rest 4 Minutes

21 Hang Power Cleans (95/65)
21 Burpees Over Bar
21/15 Calorie Row

Rest 4 Minutes

15 Hang Power Cleans (95/65)
15 Burpees Over Bar
15/12 Calorie Row

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Box Brief
**Save the Dates**
June 26th TOMORROW Rebound will be back to give free body work!
June 27th: CFNE Shreds! Learn to wakeboard at Steve Collins!
June 28th: Buds and Suds is Back!

Monday 6.24.19

The 10 Components of Fitness || The CFNE Way
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OPEN – PERFORMANCE – FITNESS
Front Squat Complex
Build to a Heavy:
1 Pausing Front Squat + 1 Front Squat

“Jack Daniels”
For Time:
1,000 Meter Run
50 Thrusters (45/35)
30 Pull-ups

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Box Brief
**Save the Dates**
June 26th Rebound will be back to give free body work!
June 27th: CFNE Shreds! Learn to wakeboard at Steve Collins!
June 28th: Buds and Suds is Back!

Sunday 6.23.19

Steve

OPEN – PERFORMANCE – FITNESS
“Watermelon”
4 Rounds:
500 Meter Row
35 AbMat Sit-ups
20 Kettlebell Swings (70/53)

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Box Brief
**Save the Dates**
June 26th Rebound will be back to give free body work for the pm classes
June 27th: CFNE Shred Wake boarding in Framingham!
June 28th: BUDS & SUDS 630pm!

Saturday 6.22.19

Adi

OPEN & PERFORMANCE
“Walmart”
Teams of 3

AMRAP 30:
12/9 Calorie Assault Bike
10 Medicine Ball Squat Jumps (30/20)
5 Power Clean and Jerks

1st 6 Rounds: 95/65
2nd 6 Rounds: 115/85
3rd 6 Rounds: 135/95
4th 6 Rounds: 155/105

 

FITNESS
“Walmart”
Teams of 3

AMRAP 30:
12/9 Calorie Assault Bike
10 Medicine Ball Squat Jumps (30/20)
5 Power Clean and Jerks

1st 6 Rounds: 75/55
2nd 6 Rounds: 95/65
3rd 6 Rounds: 115/85
4th 6 Rounds: 135/95

 

Parters cycle through full rounds, one at a time. Weights climb after each partner has gone through twice (6 rounds).

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Box Brief
Check Out “CFNE Chill Zone”
Starting this week we have a stretching cool down on the whiteboard on the side room. It’s 10 minutes of foam rolling and static holds geared towards recovering from the days workout!