Julian
OPEN – PERFORMANCE – FITNESS
“Ghost Ride”
4 Rounds:
27/21 Calorie Bike
21 Kettlebell Swings (53/35)
15 Kettlebell Goblet Squats (53/35)
Post scores to comments.
Box Brief
**SAVE THE DATES**
Saturday, October 28th (9am-1pm) – Halloween Throwdown & Beer Mile
Saturday, December 16th – CFNE 10 Year Anniversary Party
Karyn
OPEN – PERFORMANCE – FITNESS
“Rock the Boat”
AMRAP 30:
500 Meter Row
400 Meter Run
3 Rounds of “Cindy”
1 Round of “Cindy”: 5 Pull-ups, 10 Push-ups, 15 Air Squats
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Box Brief
**SAVE THE DATES**
Saturday, October 28th (9am-1pm) – Halloween Throwdown & Beer Mile
Saturday, December 16th – CFNE 10 Year Anniversary Party
Lexi
OPEN & PERFORMANCE
“Dead Ahead”
4 Rounds:
21 Deadlifts (135/95)
15 Box Jump Overs (24/20)
9 Push Jerks (135/95)
FITNESS
“Dead Ahead”
4 Rounds:
21 Deadlifts (95/65)
15 Box Jump Overs (24/20)
9 Push Jerks (95/65)
Post scores to comments.
Box Brief
**SAVE THE DATES**
Saturday, October 28th (9am-1pm) – Halloween Throwdown & Beer Mile
Saturday, December 16th – CFNE 10 Year Anniversary Party
Ben learns a lot about Dan and discusses tracking workouts on Episode 2 of The CFNE Way!
OPEN – PERFORMANCE – FITNESS
“Ball Hogs”
AMRAP 20:
Teams of 2:
3 Wall Balls (20/14)
3 Kettlebell Swings (53/35)
3 Calorie Row
Next round is 6’s, then 9’s, etc…
Partners complete full rounds
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Box Brief
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Today, October 19th (8am-4pm) – K4K Playground Build
Saturday, October 28th (9am-1pm) – Halloween Throwdown
Saturday, December 16th – CFNE 10 Year Anniversary Party
Chad
OPEN & PERFORMANCE
Squat Clean
Build to Heavy Single
followed by…
“Four Wheeler”
2 Rounds:
400 Meter Run
21/15 Calorie Bike
12 Squat Cleans (115/80)
FITNESS
Squat Clean
Build to Heavy Single
followed by…
“Four Wheeler”
2 Rounds:
400 Meter Run
21/15 Calorie Bike
12 Squat Cleans (95/65)
Post scores to comments.
Box Brief
**SAVE THE DATES**
Today & Tomorrow, October 18th-19th (8am-4pm) – K4K Playground Build
Saturday, October 28th (9am-1pm) – Halloween Throwdown & Beer Mile
Saturday, December 16th – CFNE 10 Year Anniversary Party
Meredith
OPEN & PERFORMANCE
“Lead Foot”
AMRAP 4:
27 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups
rest 4 minutes
AMRAP 4:
21 Calorie Row
21 Burpees
21 Toes to Bar
rest 4 minutes
AMRAP 4:
15 Calorie Row
15 Burpees
15 Pull-ups
FITNESS
“Lead Foot”
AMRAP 4:
27 Calorie Row
27 Burpees
27 Pull-ups
rest 4 minutes
AMRAP 4:
21 Calorie Row
21 Burpees
21 Toes to Bar
rest 4 minutes
AMRAP 4:
15 Calorie Row
15 Burpees
15 Pull-ups
Post scores to comments.
Compare scores HERE
Box Brief
**SAVE THE DATES**
Wednesday & Thursday, October 18th-19th (8am-4pm) – K4K Playground Build
Saturday, October 28th (9am-1pm) – Halloween Throwdown & Beer Mile
Saturday, December 16th – CFNE 10 Year Anniversary Party
Click here for the 2017 Halloween Throwdown workouts!
