Wednesday 11.13.19

BIKES!

OPEN – PERFORMANCE – FITNESS
Build to Heavy Complex:
1 Pausing Back Squat (3 Seconds)
1 Back Squat

“Step Aerobics”
3 Rounds For Time:

30 Slamballs (30/20)
20 Single Dumbbell Box Step-ups
1000 Meter Bike Erg

Dumbbell: 50/35
Box: 24/20

 

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Box Brief
Free Class Friday THIS FRIDAY!!!

Tuesday 11.12.19

Wakka Wakka Wakka…

OPEN – PERFORMANCE – FITNESS
“Climbing Annie”
10-20-30-40-50:
Double Unders
AbMat Sit-ups

After Each Set:
Rope Climbs (1-2-3-4-5)

 

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Box Brief
One Month from today! Thursday 12/12 is the CFNE Holiday Social! We are renting out Buttercup in Natick.
Get your party pants ready!

Monday 11.11.19

Fabiana flying on the box jumps!

OPEN
“Open 20.5”
For Time (Partitioned Any Way):
40 Ring Muscle-ups
80 Calorie Row
120 Wallballs (20/14)

♀ 14-lb. Ball to 9 ft.
♂ 20-lb. Ball to 10 ft.

Time Cap: 20 Minutes

 

PERFORMANCE & FITNESS
“Jack”
AMRAP 20:
10 Push Press (115/85)
10 Kettlebell Swings (53/35)
10 Box Jumps (24/20)

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Box Brief
Teamwork for Team Guys is an awesome 24-hour long event where every hour we will do one hero workout honoring a Navy Seal. These hero workouts will be performed in teams of 2 or 3 and can be modified just like any class workout. Come for a few workouts and support a good cause!
The most fun times are 2am and 3am!

Sunday 11.10.19

Dan getting no-repped on the rower by Nimish!

OPEN – PERFORMANCE – FITNESS
“Sunday Scaries”
3 Rounds:
200 Meter Farmers Carry (53’s/35’s)
400 Meter Row
800 Meter Bike Erg

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Box Brief
Normal schedule tomorrow! And this Friday is Free Class Friday, tell your buddies!

Saturday 11.9.19

Allan, Angelo, and Mike!

OPEN – PERFORMANCE – FITNESS
“Bermuda Triangle”
Teams of 3
AMRAP 25:
200 Meter Wreck Bag Run (50/35)
7 Burpees
7 Deadlifts (205/145)

*Next Athlete Begins Round When Runner Returns

 

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Box Brief
Allan is getting married today! Wish him the best as he moves on to the next adventure of his life. Congrats Allan!