Saturday 6.24.17

by | Jun 23, 2017 | WODs and News | 18 comments

April

OPEN – PERFORMANCE – FITNESS

“Daniel”
50 Pull-Ups
400 Meter Run
21 Thrusters (95/65)
800 Meter Run
21 Thrusters (95/65)
400 Meter Run
50 Pull-Ups

Compare scores HERE.
Post new scores to comments.

Box Brief
TOMORROW – Gymnastics Pulling Workshop
Sunday, June 25th 12:00 pm – 1:30 pm
** FREE TO CFNE MEMBERS **

In this workshop we’ll be going through the necessary progressions for pull-ups including “take home” shoulder activation and mobility, becoming more aware of the hollow/arch body positions (both on and off the rig), strengthening your strict pull up, improving kip swing efficiency, and becoming more comfortable with stringing together sets. The end goal for us is to provide you with enough tools to better your pull up technique and efficiency which will, therefore, help keep you injury free and get you excited about those big heavy pulling workouts!

For more information about the workshop, click here. Sign up sheet will be at the front desk. We’d love it if you could write your name down if you’re attending, just so we can get a head count.

Friday 6.23.17

by | Jun 22, 2017 | WODs and News | 33 comments

Martha

OPEN & PERFORMANCE
“All Over”
5 Rounds:
10 Power Snatches (95/65)
10 Box Jump-Overs (24/20″)

FITNESS
“All Over”
5 Rounds:
10 Power Snatches (75/55)
10 Box Jump-Overs (24/20″)

Post scores to comments.

Box Brief
Perfect Your Pull-up Gymnastics Workshop
Sunday, June 25th 12:00 pm – 1:30 pm

In this workshop we’ll be going through the necessary progressions for pull-ups including “take home” shoulder activation and mobility, becoming more aware of the hollow/arch body positions (both on and off the rig), strengthening your strict pull up, improving kip swing efficiency, and becoming more comfortable with stringing together sets. The end goal for us is to provide you with enough tools to better your pull up technique and efficiency which will, therefore, help keep you injury free and get you excited about those big heavy pulling workouts!

For more information about the workshop, click here. Sign up sheet will be at the front desk. We’d love it if you could write your name down if you’re attending, just so we can get a head count.

Thursday 6.22.17

by | Jun 21, 2017 | WODs and News | 29 comments

Susan

OPEN – PERFORMANCE – FITNESS

“Body Check”
Tabata
(8 x :20 on/:10 off)
Air Squats
Sit-ups
Push-ups
Calorie Row

Complete all 8 intervals before progressing to next station
Score = Total reps/calories

Post score to comments.

Box Brief
Perfect Your Pull-up Gymnastics Workshop
Sunday, June 25th 12:00 pm – 1:30 pm

In this workshop we’ll be going through the necessary progressions for pull-ups including “take home” shoulder activation and mobility, becoming more aware of the hollow/arch body positions (both on and off the rig), strengthening your strict pull up, improving kip swing efficiency, and becoming more comfortable with stringing together sets. The end goal for us is to provide you with enough tools to better your pull up technique and efficiency which will, therefore, help keep you injury free and get you excited about those big heavy pulling workouts!

For more information about the workshop, click here. Sign up sheet will be at the front desk. We’d love it if you could write your name down if you’re attending, just so we can get a head count.

Wednesday 6.21.17

by | Jun 20, 2017 | WODs and News | 43 comments

Tony


OPEN – FITNESS – PERFORMANCE

Deadlift
Build to a Heavy Set of 3

Then,

“Optimus Prime”
AMRAP 7:
Wallballs* (20/14#)
*EMOM: 5 Deadlifts (225/155)

Compare scores HERE.
Post scores to comments.

Box Brief
Perfect Your Pullup Workshop
Sunday, June 25th 12:00 pm – 1:30 pm

In this workshop we’ll be going through the necessary progressions for pull-ups including “take home” shoulder activation and mobility, becoming more aware of the hollow/arch body positions (both on and off the rig), strengthening your strict pull up, improving kip swing efficiency, and becoming more comfortable with stringing together sets. The end goal for us is to provide you with enough tools to better your pull up technique and efficiency which will, therefore, help keep you injury free and get you excited about those big heavy pulling workouts!

For more information about the workshop, click here. Sign up sheet will be at the front desk. We’d love it if you could write your name down if you’re attending, just so we can get a head count.

Tuesday 6.20.17

by | Jun 19, 2017 | WODs and News | 42 comments

Mark

OPEN – PERFORMANCE – FITNESS

“Down Swinging”
For Time:
50/35 Calorie Bike
800m Run
30 KB Swings (53/35)
20 Bar-Facing Burpees

Post scores to comments.

Box Brief
Perfect Your Pull-up Workshop
Sunday, June 25th 12:00 pm – 1:30 pm

In this workshop we’ll be going through the necessary progressions for pull-ups including “take home” shoulder activation and mobility, becoming more aware of the hollow/arch body positions (both on and off the rig), strengthening your strict pull up, improving kip swing efficiency, and becoming more comfortable with stringing together sets. The end goal for us is to provide you with enough tools to better your pull up technique and efficiency which will, therefore, help keep you injury free and get you excited about those big heavy pulling workouts!

For more information about the workshop, click here. Sign up sheet will be at the front desk. We’d love it if you could write your name down if you’re attending, just so we can get a head count.