Monday 11.24.14

Monday 11.24.14

"Whip Cream"
3 rounds:
500 Meter Row
12 Thrusters (95/65)
21 Toes to Bar

Box Brief
Thanksgiving - 6am + 8am
Black Friday - Open Gym 9am-11am

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Sunday 11.23.14

Sunday 11.23.14

Open Gym 9AM - 11AM
Front Squat
Build to a 10-Rep Heavy

"Burner"
On The 2:00 x 5
10 Calorie Row
5 Front Squats (135/95)
AMRAP Double-Unders in Time Remaining

Box Brief
Thanksgiving Schedule - 6am + 8am
Black Friday Schedule - Open Gym 9am - Noon

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Saturday 11.22.14

Saturday 11.22.14

"Kibbles and Bits"
Teams of 2
3 rounds:
4 x 200 Meter Run (Alternating)
40 Power Cleans (115/80)
40 Box Jump Overs (24/20)
Both athletes can be working at the same time during 
the Power Cleans and Box Jump Overs.

Box Brief
Save these Dates!!!
First Assessment – Assorted Times (Check signup at gym)
Thanksgiving, Nov 27 – 6am + 8am
Black Friday, Nov 28 – Open Gym 9am – Noon
Sunday, December 7 – CrossOver Symmetry Workshop 11am – 1pm
Friday, December 19 – CFNE Holiday Party @ SkyBox

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Friday 11.21.14

Friday 11.21.14

"Amanda"
9-7-5:
Muscle-Up
Squat Snatch (135/95)

Box Brief
Save these Dates!
First Assessment – Assorted Times (Check signup at gym)
Thanksgiving, Nov 27 – 6am + 8am
Black Friday, Nov 28 – Open Gym 9am – Noon
Sunday, December 7 – CrossOver Symmetry Workshop 11am – 1pm
Friday, December 19 – CFNE Holiday Party @ SkyBox

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Thursday 11.20.14

Thursday 11.20.14

"Propane"
7 rounds:
10 Jerks (95/65)
10 Kettlebell Swings (70/53)
100 Meter Shuttle Sprint
Rest 1:00 Between Rounds

Box Brief
Save these Dates!
First Assessment - Assorted Times (Check signup at gym)
Thanksgiving, Nov 27 - 6am + 8am
Black Friday, Nov 28 - Open Gym 9am - Noon
Sunday, December 7 - CrossOver Symmetry Workshop 11am - 1pm
Friday, December 19 - CFNE Holiday Party @ SkyBox

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Wednesday 11.19.14

Wednesday 11.19.14

"Fortitude"
On the Minute x 30:
Odd Minutes - 15 Calorie Row
Even Minutes - 15 Burpees

Box Brief - Sunday, December 7 - CrossOver Symmetry Workshop

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