Tuesday 4.23.19

Adi

OPEN – PERFORMANCE – FITNESS
“Boxed Out”
3 Rounds
500 Meter Row
400 Meter Run

Rest 3 Minutes Between Rounds

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Compare Scores HERE

Box Brief
Final Day to Weigh In for the Nutrition Challenge!
Ends May 24th
Scored on Attendance and Body Comp Change!

Monday 4.22.19

Arianna

OPEN & PERFORMANCE
“Destiny’s Child”
15-12-9:

Power Snatch (95/65)
Box Jump Overs (24”/20″)

Directly Into…

15-12-9:
Overhead Squats (95/65)
Lateral Barbell Burpees

 

FITNESS
“Destiny’s Child”
15-12-9:

Power Snatch (75/55)
Box Jump Overs (24”/20″)

Directly Into…

15-12-9:
Overhead Squats (75/55)
Lateral Barbell Burpees

 

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Box Brief
**The Nutrition Challenge Starts Today**
Weigh ins end tomorrow so sign up now!
Class vs Class vs Class….
Scored on Attendance and Body Composition Change

Sunday 4.21.19

Mary

OPEN & PERFORMANCE
“Strict Lynne”
5 Rounds:

Max Bench Press (Bodyweight)
Max Strict Pull-Ups

Rest 3 Minutes Between Rounds

FITNESS
“Strict Lynne”
5 Rounds:

Max Bench Press (3/4 Bodyweight)
Max Strict Pull-Ups

Rest 3 Minutes Between Rounds

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Compare Scores HERE

Box Brief
Memorial Day Meltdown Nutrition Challenge Starts Tomorrow!
Still time to weigh in and sign up!

Saturday 4.20.19

Doc Rockett

OPEN & PERFORMANCE
“Wreck Yourself”
Teams of 3

For Time:
600 Meter Wreck Bag Run (50/35)
6 Rope Climbs
20 Squat Cleans (135/95)
600 Meter Wreck Bag Run (50/35)
9 Rope Climbs
35 Squat Cleans (135/95)
600 Meter Wreck Bag Run (50/35)
12 Rope Climbs
50 Squat Cleans (135/95)

FITNESS
“Wreck Yourself”
Teams of 3
For Time:
600 Meter Wreck Bag Run (50/35)
6 Rope Climbs
20 Squat Cleans (95/65)
600 Meter Wreck Bag Run (50/35)
9 Rope Climbs
35 Squat Cleans (95/65)
600 Meter Wreck Bag Run (50/35)
12 Rope Climbs
50 Squat Cleans (95/65)

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Box Brief
Memorial Day Meltdown Nutrition Challenge Starts April 22nd!
Weigh in now!
Remember No Food, Drink, or Working Out 3 Hours Before the InBody

Friday 4.19.19

Gradon

OPEN & PERFORMANCE
“Vader”
3 Rounds:
24/17 Calorie Row
21 Wallballs (20/14)
18 Alternating Dumbbell Snatches (50/35)
15 Lateral Burpees over Dumbbell

FITNESS
“Vader”
3 Rounds:
24/17 Calorie Row
21 Wallballs (14/10)
18 Alternating Dumbbell Snatches (35/25)
15 Lateral Burpees over Dumbbell

Post Score to Comments

Box Brief
**NUTRITION CHALLENGE**
Memorial Day Meltdown Starts Next Monday
Sign up and weigh in!

Thursday 4.18.19

The CFNE Way - Episode 55 - The Memorial Day Meltdown
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CFNE BURN
4.18.19
0:00 – 10:00

AMRAP 10
10 Plate Deadlifts
10 Air Squats
150 Meter Run or 15/9 Cal Machine

12:00 – 22:00

AMRAP 10
10 Push-Ups
5/5 Plate Reverse Lunges
10 Hollow Rocks

24:00 – 32:00

AMRAP 8
100m Plate Run or 10/7 Calorie Machine
10 Plate Squats
20 Mountain Climbers

34:00 – 40:00

AMRAP 6
100m Run or 10/7 Calorie Machine
12 Burpees

 

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Box Brief
Today we are running a “Burn Class” Program at every class today. We want to give every class the opportunity to experience this new program. We’re excited to show off the new program at CFNE!