Tuesday 3.3.15

Tuesday 3.3.15

"I am the Bulldog"
Teams of 3
5 Minutes: Row for Calories
4 Minutes: Burpee Box Jump Overs (20 inches)
3 Minutes: Row for Calories
2 Minutes: Burpee Box Jump Overs (20 inches)
1 Minute: Row for Calories
*Split work as needed

Box Brief
Allison Giorgio is February's Member of the Month!

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Monday 3.2.15

Monday 3.2.15

"Picture"
AMRAP 15
30 Jumping Lunges
30 Kettlebell Swings (53/35)
30 Push-Ups

OR

Open Workout 15.1

Box Brief
Today is the last chance to complete
Open Workout 15.1
Reminder to post scores by 8PM tonight
CFNE Sweat-Fest Class begins today
at 10:30AM
Check out some strategy on 15.1 and 15.1A

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Sunday 3.1.15

Sunday 3.1.15

"Lifting"
Build to a Heavy Set of 5 Back Squats
"Burner"
For Time:
100 Double Unders, 50 Air Squats
80 Double Unders, 40 Air Squats
60 Double Unders, 30 Air Squats
40 Double Unders, 20 Air Squats
20 Double Unders, 10 Air Squats

Box Brief
Monday is another chance for you
to get in 15.1 before scores must be
submitted
*Reminder"
YOU must enter your score
and WE will validate it

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Saturday 2.28.15

Saturday 2.28.15

"God Bless Saturday"
AMRAP 15
Teams of 3
50 Box Jump Overs (20 inches)
50 Burpee Over the Bar
50 Front Squats (135/95)
-Rest 5 Minutes-
Then Repeat AMRAP 15

Box Brief
Due to the Power Outage Friday
Night Lights has been moved to
"Saturday Night Lights" tonight at 4PM
Come in, write your name on the board
and get warmed up. You will 
be given a heat time.

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Friday 2.27.15

Friday 2.27.15

UPDATE!!!

Gym will be closing at 5:30pm.

Power is out! But will be back on!

SATURDAY NIGHT LIGHTS TOMORROW!

Start time at 4:00pm!
"Open 15.1"
AMRAP 9:
15 Toes to Bar
10 Deadlifts (115/75)
5 Power Snatch (115/75)
- Immediately into -
In 6 Minutes: Establish 1-Rep Max Clean and Jerk

Box Brief
Friday Night Lights tonight at 6:30
Open Workouts are done in class on 
Fridays and Mondays 

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A Word from Ben on What’s a-Happening at CFNE

A Word from Ben on What’s a-Happening at CFNE

Hey CFNE – Some fun updates…

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