Friday 5.25.18

OPEN & PERFORMANCE
Hang Power Clean
Heavy Set of 2

“DT”
5 Rounds:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)

FITNESS
Hang Power Clean
Heavy Set of 2

“DT”
5 Rounds:
12 Deadlifts (95/65)
9 Hang Power Cleans (95/65)
6 Push Jerks (95/65)

Post scores to comments.

Compare scores HERE

Box Brief
**Save the Dates**
Monday, May 28th – Memorial Day Murph (7am & 9am with Breakfast to Follow)
Friday, June 1st – Free Class Friday
Saturday, June 30th – Sunday, July 1st: Kill Cliff Teamwork 24 Hour Hero Challenge
Monday, September 24th – CFNE Charity Golf Tournament @ Charter Oaks

Thursday 5.24.18

Big Bri featuring Big Bag

OPEN – PERFORMANCE – FITNESS
“Wreckless”

For Time:
27-21-15-9:
Toes to Bar

After Each Round:
30/20 Calorie Bike
50′ Front Rack Wreck Bag Lunge (50/35)

Post scores to comments.

Box Brief
**Save the Dates**
Monday, May 28th – Memorial Day Murph (7am & 9am with Breakfast to Follow)
Friday, June 1st – Free Class Friday
Saturday, June 30th – Sunday, July 1st: Kill Cliff Teamwork 24 Hour Hero Challenge
Monday, September 24th – CFNE Charity Golf Tournament @ Charter Oaks

Wednesday 5.23.18

Andrew

OPEN & PERFORMANCE
“Double Decker”
AMRAP 15:
15 Power Snatches (75/55)
30 Double Unders
15 Wallballs (20/24)
30 Double Unders

FITNESS
“Double Decker”
AMRAP 15:
15 Power Snatches (65/45)
60 Single Unders
15 Wallballs (20/24)
60 Single Unders

Post scores to comments.

Compare scores HERE

Box Brief

**Save the Dates**
Monday, May 28th – Memorial Day Murph (7am & 9am with Cookout to Follow)
Saturday, June 30th – Sunday, July 1st: Kill Cliff Teamwork 24 Hour Hero Challenge


Tuesday 5.22.18

Jarrett

OPEN & PERFORMANCE
“Sugar Daddy”
21-15-9:
Deadlifts (225/155)
400 Meter Run

FITNESS
“Sugar Daddy”
21-15-9:
Deadlifts (155/105)
400 Meter Run

Post scores to comments.

Compare scores HERE

Box Brief
Article: 9 Principles to Help Keep You Calm in Chaos

**Save the Dates**
Monday, May 28th – Memorial Day Murph (7am & 9am with Cookout to Follow)
Saturday, June 30th – Sunday, July 1st: Kill Cliff Teamwork 24 Hour Hero Challenge

Monday 5.21.18

Kathrin

OPEN & PERFORMANCE
“Cindy Got Jacked”
For Time:
5 Rounds of “Cindy”
30 Overhead Squats (135/95)
1,000 Meter Row

FITNESS
“Cindy Got Jacked”
For Time:
5 Rounds of “Cindy”
30 Overhead Squats (75/55)
1,000 Meter Row

Post scores to comments.

Box Brief
TIME: Happiness Improves Health

**Save the Dates**
Monday, May 28th – Memorial Day Murph (7am & 9am with Cookout to Follow)
Saturday, June 30th – Sunday, July 1st: Kill Cliff Teamwork 24 Hour Hero Challenge


Sunday 5.20.18

Kevin

OPEN & PERFORMANCE
“Cowboy Up”
Alternating On the Minute x 20
Minute 1: 3 Deadlifts
Minute 2: 10 Sit-Ups + 20 Double Unders

FITNESS
“Cowboy Up”
Alternating On the Minute x 20
Minute 1: 3 Deadlifts
Minute 2: 10 Sit-Ups + 40 Single Unders

Start at estimated 50% of best deadlift, and build in loading over the course of the rounds.

Post scores to comments.

Box Brief
Watch East Regional Live

**Save the Dates**

Friday, May 18th – Sunday, May 20th: CrossFit Games East Regional
Monday, May 28th – Memorial Day Murph (7am & 9am with Cookout to Follow)
Saturday, June 30th – Sunday, July 1st: Kill Cliff Teamwork 24 Hour Hero Challenge