Thursday 9.19.19

LISTEN TO TORI’S ANNOUNCEMENTS IN THE BOX BRIEF

OPEN 
Weighted Strict Pull-ups
Build to a Heavy Single

“Sleeping Bag”
4 Rounds:
10 Strict Pull-ups
200 Meter Run
30 AbMat Sit-ups
200 Meter Wreck Bag Run (50/35)

PERFORMANCE & FITNESS
Strict Pull-up Work
10 Minutes Max Calorie Bike*
*Every 2 minutes, starting at the 0:00, 5 Strict Pull-ups

“Sleeping Bag”
4 Rounds:
10 Strict Pull-ups
200 Meter Run
30 AbMat Sit-ups
200 Meter Wreck Bag Run (50/35)

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Box Brief

Sign up for the Kettlebells 4 Kids Erg Triathlon on Saturday 9/28 Here!
Sign up for the Kettlebells 4 Kids playground build on Thursday 9/26 & Friday 9/27 Here!

Wednesday 9.18.19

The winning team for last year’s Halloween Throwdown!

OPEN & PERFORMANCE
“Bar Crawl”
Teams of 3
AMRAP 7:
50 Bench Press (135/95)
50 Bench Press (155/105)
Max Bench Press (185/135)

Rest 3 Minutes

AMRAP 7:
50 Front Squats (135/95)
50 Front Squats (155/105)
Max Front Squats (185/135)

Rest 3 Minutes

AMRAP 7:
50 Deadlifts (185/135)
50 Deadlifts (225/155)
Max Deadlifts (275/185)

 

FITNESS
“Bar Crawl”
Teams of 3

AMRAP 7:
50 Bench Press (115/85)
50 Bench Press (135/95)
Max Bench Press (155/105)

Rest 3 Minutes

AMRAP 7:
50 Front Squats (115/85)
50 Front Squats (135/95)
Max Front Squats (155/105)

Rest 3 Minutes

AMRAP 7:
50 Deadlifts (155/105)
50 Deadlifts (185/135)
Max Deadlifts (225/155)

 

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Box Brief

WOO! It’s a team workout today!
Speaking of team workouts, find your team of 4 for the Kb4K Erg Triathlon.
Your team will spend 9 minutes skiing, rowing, and biking, 27 minutes total, trying to get as many meters possible.
Sign-ups will go live soon and it will be $100 per team.

p.s. The Halloween Throwdown is Saturday 10/26!

 

Tuesday 9.17.19

Karen!

OPEN & PERFORMANCE
“Fuller Circle”
For Time:
75/50 Calorie Bike
125 Double Unders
2k Row
125 Double Unders
75/50 Calorie Bike

FITNESS
“Fuller Circle”
For Time:
75/50 Calorie Bike
200 Single Unders
2k Row
200 Single Unders
75/50 Calorie Bike

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Box Brief

*Auction Items Needed*
CFNE, During the Erg Triathlon on Saturday 9/28 we will also host an auction to further benefit Kettlebells 4 Kids. Please talk to your coach if you’d like to donate a product, service, tickets, or vacation property. All proceeds go to helping homeless kids right here in our area!

Monday 9.16.19

Dani!

OPEN – PERFORMANCE – FITNESS
“Master Splinter”
3 Rounds:
400 Meter Run
12 Burpee Box Jumps (24/20)
15 Thrusters (95/65)

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Box Brief

This Friday at 6:30pm we will be hosting Get Up 4 ALS, a Buds and Suds style event where we can celebrate our abilities and raise awareness about ALS. The workout will be Coach Morgan’s Dad’s memorial wod, with food and drinks after. The workout is:

“Jim Bungerz”
Team of 2
9 Rounds
24 Push Ups
8 Deadlifts

Sunday 9.15.19

Sarah Wilson TOSSING a dumbbell around!

OPEN – PERFORMANCE – FITNESS
“Sandy Cheeks”
3 Rounds:

30/24 Calorie Row
30 AbMat Sit-ups
30 Single Dumbbell Hang Power Cleans (50/35)*

*Switch arms every 5 reps

 

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Box Brief

There are 3 ways to support Kettlebells 4 Kids, a charity that helps homeless kids right here in our area.
1) Donate you time to help build a playground at a Framingham family shelter 9/26 & 9/27.
2) Find a team of 4 and pay the $100 entrance fee for the Erg Triathlon on Saturday 9/28.
3) If you have a product, service, tickets, or vacation home that you would like to offer in our auction on the night of 9/28 that would be a great way to support the cause. Talk to your coach if you are interested.

Together we can make a big change CFNE!