Thursday 10.17.19

PQP celebrating Goat Day!

OPEN & PERFORMANCE
“Goat Day”
On the Minute x 20:
Odd: Movement 1
Even: Movement 2

FITNESS
“Goat Day”
On the 4:00 x 5 Rounds
30 air Squats
20 Wreck Bag to Shoulder (50/35)
10 Bag-Facing Burpees

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Box Brief
“Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Pull-ups, Overhead Squats, Handstand Push-ups. These are the best days to turn perceived weaknesses into strengths. No better way to do that than today. We don’t improve our technique with a high heart rate – that’s what we refer to as “training”. Today is geared towards “practice,” dialing in our mechanics with a controlled heart rate. As an example, to improve the technique of double-unders, we want to practice at a low-intensity where we can really focus on the mechanics of the hands and the timing of the jump. When we couple “training” with “practice” throughout the week in the right doses, we set ourselves on the fast track to results. Choose two “Goats” to work on, and we’ll alternate between them on each minute. Choose an appropriate rep scheme for each movement that keeps things in the practice intensity range.

Wednesday 10.16.19

OPEN – PERFORMANCE – FITNESS
“Bam Bam”
Teams of 3
AMRAP 25:
10/7 Calorie C2 Bike
10 Slamballs (30/20)
10 Shuttle Runs (10 Meters)

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Box Brief
*Save the Date*
Friday Night Lights, to celebrate the end of the 2020 Open, is taking place on Friday 11/8 at 6:30pm.
Come do the workout or cheer on your friends!

Tuesday 10.15.19

Darcy!

OPEN & PERFORMANCE
Thruster
Build to a Heavy Set of 3

“Child’s Play”
3 Rounds:
10 Thrusters (115/85)
20 Deadlifts (115/85)
50 Double Unders

FITNESS
Thruster
Build to a Heavy Set of 3

“Child’s Play”
3 Rounds:
10 Thrusters (95/65)
20 Deadlifts (95/65)
75 Single Unders

 

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Box Brief
To guarantee you’re on a team for the Halloween Throwdown make sure you sign up by Tuesday. You won’t want to miss the team workouts, beer mile, and food & drinks. This event is for everyone! Just like class we can scale and modify as needed. Check out the workouts:

1) Davy Jones’s Locker
In 12 minutes
100/70 cal row
Build to a heavy set of 3 front squat
from the floor

2) Freddy Krueger
Athlete 1:
12-9-6
Kettlebell Deadlift 70/53
Burpees

Athlete 2:
15-12-9
Russian Kettlebell Swings 70/53
Burpees

Athlete 3
21-15-9
Kettlebell Swings 70/53
Burpees
*15 minute cap

3) HamBERGlar
AMRAP 12
100 cal berg
100 20″step ups/ 20″ box jumps/ 24″ box jump
100 knees to waist/ knees to chest/ toes to bar

Monday 10.14.19

S’Murph! Do you like puns? Dressing up? And working out in costumes? Then make sure you sign up for the Halloween Throwdown.

OPEN
“Open 20.1”
10 Rounds:
8 Ground to Overhead (95/65)
10 Bar Facing Burpees

Time Cap: 15 Minutes

 

PERFORMANCE & FITNESS
“Point Break”
AMRAP 15:
5 Strict Pull-ups
10 Single Dumbbell Hang Clean and Jerks (50/35)
15 AbMat Sit-ups

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Box Brief
Happy Columbus Day!
The gym is open from 6am to 11am today, for open gym… during the Open. See you in the morning!

Sunday 10.13.19

You will BEE so happy that you signed up for the Halloween Throwdown!

OPEN – PERFORMANCE – FITNESS
“Sweat Buckets”
50-40-30-20-10: Calorie Row
10-20-30-40-50: Calorie C2 Bike

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Box Brief
Make sure you get on a team for the CFNE Halloween Throwdown! It’s the best day at CFNE!
You can sign up as late as the 15th. Ask the Front Desk for details.

Saturday 10.12.19

Ally “Bushey” Leard

OPEN & PERFORMANCE
“Mind Control”
AMRAP 20:
7 Toes to Bar
7 Front Squats (135/95)
200 Meter Run

FITNESS
“Mind Control”
AMRAP 20:
7 Toes to Bar
7 Front Squats (115/85)
200 Meter Run

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Box Brief
Remember Sunrise Yoga takes place every Sunday at 6:45am. We’ll see you tomorrow at dawn!