Sunday 3.29.15

Sunday 3.29.15

"Campaign"
On the Minute for 15 Minutes
Minute 1: 5 Deadlifts
Minute 2: 20 Sit-Ups
Minute 3: 40 Double Unders
*Goal is to build in weight each set of deadlifts

Box Brief
1) Saturday, April 4 modified class schedule: 
Still holding one class at 7am
2) Saturday April 4th: 7PM at Skybox in Natick,
Let’s celebrate the end of the open together
3) April 20th: Boston Marathon, one class at 7am
then head over to Harry’s house to watch the race,
eat some food, have some drinks, and have a great time! 
Bring a yummy dish to share. 

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Saturday 3.28.15

Saturday 3.28.15

"Super Troopers"
1 RFT:

30 Pull ups
50 Sit ups
70 Double unders

immediately into

2 RFT:
20 Pull ups
40 Sit ups
60 Double unders

immediately into

3 RFT:
10 Pull ups
20 Sit ups
40 Double unders

Box Brief
Saturday April 4th Hinshaw's Aerobic
Capacity Seminar: We will still
be having one class at 7am 

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Friday 3.27.15

Friday 3.27.15

"Open 15.5"
For Time
27-21-15-9
Row for Calories
Thrusters (95/65)


Box Brief
Join us tonight at 6:30PM for 
Friday Night Lights sponsored
by NOBULL 

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Thursday 3.26.15

Thursday 3.26.15

"Goat Day"
20 Minutes On the Minute
Odd: Goat 1
Even: Goat 2

Box Brief
Brian Daly: Open Member of the Week
Notable Dates to Mark:
March 27th: Friday Night Lights
April 4th: Chris Hinshaw
April 4th: CFNE End of Open Celebration
April 20th: Boston Marathon 

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Wednesday 3.25.15

Wednesday 3.25.15

"Weightlifting Wednesday"
Build to a heavy set of 2 Deadlifts

"Cash Out"
Teams of 3
AMRAP 12
7 Deadlifts (225/155)
50' Dumbbell Walking Lunge (30/20)
200' Sprint
*Each teammate completes a full round


Box Brief
Save these 3 dates!!!
1) March 27th Friday Night Lights
2) Saturday April 4th: Hinshaw Seminar
3) Saturday April 4th: CFNE Celebrating 
the end of the Open at SkyBox in Natick

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Tuesday 3.24.15

Tuesday 3.24.15

"Dumb and Dumber"
Teams of 2:
Relay style, one partner at a time:
21 - 15 - 9:
Thruster (95/65)
Box Jump (24/20)
After each partner completes the first couplet:
21 - 15 - 9:
Row for Calories
Lateral Barbell Burpees

Box Brief
Aerobic Capacity Seminar
Saturday, April 4 – 8:30am-12:45pm
Coach Chris Hinshaw is coming to CFNE! 
Friday Night Lights: NOBULL 

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