PARKING LOT & HOME GYM
BENT OVER ROWS
OPEN – PERFORMANCE – FITNESS
EMOM 5:
10 Bent Over Rows
Use workout weight.

“INTERSTATE 90”
OPEN & PERFORMANCE
21-15-9:
Power Cleans (115/85)
Burpees
Directly into:
21-15-9:
Push Presses (115/85)
Kettlebell Swings (53/35)

FITNESS
Power Cleans (95/65)
Burpees
Directly into:
21-15-9:
Push Presses (95/65)
Kettlebell Swings (53/35)

Box Brief
Thank you so so much to everyone that made this past weekend so magical for Cole and Kat! Having you guys there to cheer them on and support them means the world! Kat is on to stage 2 in Aromas, CA in about 4 weeks! ❤️

PARKING LOT & HOME GYM
“DODGEBALL”
OPEN – PERFORMANCE – FITNESS
10 Rounds
15 Thrusters (45/35)
200 Meter Run

Box Brief
Member of the Month Monday! Congratulations to Robbie, our September MOM!

“Robbie is such an awesome athlete! He is a hard worker, humble, and adds so much positive energy to a class! He is dedicated to bettering himself while maintaining the ability to notice the other people around him and make them feel special. He is not only super fit but he also takes the time to connect and be a part of the CFNE community. Robbie is the kind of athlete that quickly adopted the work harder not smarter mentality and dug into his weaknesses! He is humble, open minded, and so fun to coach!” -Coach Alisha

PARKING LOT & HOME GYM
“Door Dash”
For Time:
800 Meter Run
50 Single Arm Dumbbell Hang Clean and Jerks (50/35)
400 Meter Wreck Bag Run (50/35)
30 Chest to Bar Pull-ups
400 Meter Wreck Bag Run (50/35)
50 Single Arm Dumbbell Hang Clean and Jerks (50/35)
800 Meter Run

PARKING LOT & HOME GYM
“LITTER BOX”
12-9-6
Deadlifts
Burpees

50/40 Calorie Bike

12-9-6
Deadlifts
Burpees

50/40 Calorie Bike

12-9-6
Deadlifts
Burpees

OPEN & PERFORMANCE: 185/135
FITNESS: 155/105

Box Brief

PARKING LOT & HOME GYM
“PUT ME OUT OF MY MISSOURI”
OPEN & PERFORMANCE
AMRAP 24
60/48 Calorie Bike Erg
40 Step-Back Lunges
20 Russian Kettlebell Swings (70/53)

FITNESS
AMRAP 24
60/48 Calorie Bike Erg
40 Step-Back Lunges
20 Russian Kettlebell Swings (53/35)

Box Brief

PARKING LOT & HOME GYM
“DO LESS”
OPEN – PERFORMANCE – FITNESS
10-9-8-7-6-5-4-3-2-1:
Overhead Squats (75/55)
Burpees
*200 Meter Run After Each Round

Box Brief