Sunday 10.22.17

Julian

OPEN – PERFORMANCE – FITNESS
“Ghost Ride”

4 Rounds:
27/21 Calorie Bike
21 Kettlebell Swings (53/35)
15 Kettlebell Goblet Squats (53/35)

Post scores to comments.

Box Brief 
**SAVE THE DATES**
Saturday, October 28th (9am-1pm) – Halloween Throwdown & Beer Mile
Saturday, December 16th – CFNE 10 Year Anniversary Party

 

Saturday 10.21.17

Karyn

OPEN – PERFORMANCE – FITNESS
“Rock the Boat”

AMRAP 30:
500 Meter Row
400 Meter Run
3 Rounds of “Cindy”

1 Round of “Cindy”: 5 Pull-ups, 10 Push-ups, 15 Air Squats

Post scores to comments.

Box Brief 
**SAVE THE DATES**
Saturday, October 28th (9am-1pm) – Halloween Throwdown & Beer Mile
Saturday, December 16th – CFNE 10 Year Anniversary Party

 

Friday 10.20.17

Lexi

OPEN & PERFORMANCE
“Dead Ahead”
4 Rounds:
21 Deadlifts (135/95)
15 Box Jump Overs (24/20)
9 Push Jerks (135/95)


FITNESS
“Dead Ahead”
4 Rounds:
21 Deadlifts (95/65)
15 Box Jump Overs (24/20)
9 Push Jerks (95/65) 

Post scores to comments.

Box Brief

**SAVE THE DATES**
Saturday, October 28th (9am-1pm) – Halloween Throwdown & Beer Mile
Saturday, December 16th – CFNE 10 Year Anniversary Party

Thursday 10.19.17

Ben learns a lot about Dan and discusses tracking workouts on Episode 2 of The CFNE Way! 

OPEN – PERFORMANCE – FITNESS
“Ball Hogs”

AMRAP 20:
Teams of 2:
3 Wall Balls (20/14)
3 Kettlebell Swings (53/35)
3 Calorie Row

Next round is 6’s, then 9’s, etc…

Partners complete full rounds

Post scores to comments. 

Box Brief 
**SAVE THE DATES**

Today, October 19th (8am-4pm) – K4K Playground Build
Saturday, October 28th (9am-1pm) – Halloween Throwdown
Saturday, December 16th – CFNE 10 Year Anniversary Party

 

Wednesday 10.18.17

Chad

OPEN & PERFORMANCE
Squat Clean

Build to Heavy Single

followed by…

“Four Wheeler”
2 Rounds:
400 Meter Run
21/15 Calorie Bike
12 Squat Cleans (115/80)

 


FITNESS
Squat Clean

Build to Heavy Single

followed by…

“Four Wheeler”
2 Rounds:
400 Meter Run
21/15 Calorie Bike
12 Squat Cleans (95/65)

 

 

Post scores to comments.

Box Brief

**SAVE THE DATES**
Today & Tomorrow, October 18th-19th (8am-4pm) – K4K Playground Build

Saturday, October 28th (9am-1pm) – Halloween Throwdown & Beer Mile 
Saturday, December 16th – CFNE 10 Year Anniversary Party

Tuesday 10.17.17

Meredith

OPEN & PERFORMANCE
“Lead Foot”
AMRAP 4:
27 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups
rest 4 minutes
AMRAP 4:
21 Calorie Row
21 Burpees
21 Toes to Bar
rest 4 minutes
AMRAP 4:
15 Calorie Row
15 Burpees
15 Pull-ups

FITNESS
“Lead Foot”
AMRAP 4:
27 Calorie Row
27 Burpees
27 Pull-ups
rest 4 minutes
AMRAP 4:
21 Calorie Row
21 Burpees
21 Toes to Bar
rest 4 minutes
AMRAP 4:
15 Calorie Row
15 Burpees
15 Pull-ups

Post scores to comments.

Compare scores HERE

Box Brief

**SAVE THE DATES**
Wednesday & Thursday, October 18th-19th (8am-4pm) – K4K Playground Build

Saturday, October 28th (9am-1pm) – Halloween Throwdown & Beer Mile 
Saturday, December 16th – CFNE 10 Year Anniversary Party