Friday 12.8.17

Happy Birthday Coach Tori!

OPEN & PERFORMANCE
“Heartbreak Kid”

3 Rounds:
10 Front Squats (185/135)
20 Chest to Bar Pull-Ups
50 Double Unders

FITNESS
“Heartbreak Kid”

3 Rounds:
10 Front Squats (135/95)
20 Pull-Ups
100 Single Unders

Post scores to comments.

Compare scores HERE

Box Brief 
**Save the Date**
Saturday, December 16th – CFNE 10 Year Anniversary Party

Don’t forget to record your Random Act of Kindness on the challenge board in the gym! For every RAK, $500 (up to $10,000) will go to Kettlebells4Kids! 

Thursday 12.7.17

OPEN – PERFORMANCE – FITNESS
“Switch Gears”

8 Rounds of :20 On / :10 Off:
Kettlebell Swings (53/35)
Bike
Sit-Ups
Shuttle Sprints

Post scores to comments.

Box Brief
**Save the Date**
Saturday, December 16th – CFNE 10 Year Anniversary Party

Don’t forget to record your Random Act of Kindness on the challenge board in the gym! For every RAK, $500 (up to $10,000) will go to Kettlebells4Kids! 

Wednesday 12.6.17

Dan

OPEN & PERFORMANCE
Hang Power Clean

Heavy Set of 3

followed by…

“Sky Hook”
3 Rounds:
20 Hang Power Cleans (95/65)
20 Front Squats (95/65)
20 Push Press (95/65)

FITNESS
Hang Power Clean

Heavy Set of 3

followed by…

“Sky Hook”
3 Rounds:
20 Hang Power Cleans (75/55)
20 Front Squats (75/55)
20 Push Press (75/55)

Post scores to comments.

Box Brief 
**Save the Date**
Saturday, December 16th – CFNE 10 Year Anniversary Party

 Don’t forget to record your Random Act of Kindness on the challenge board in the gym! For every RAK, $500 (up to $10,000) will go to Kettlebells4Kids!

Tuesday 12.5.17

Rich

OPEN – PERFORMANCE – FITNESS
“Half and Half”

Teams of 2
8 Rounds For Time:
400 Meter Row
200 Meter Wreckbag Run (50/35)

Partners complete full rounds before switching. Four rounds each partner.

Post scores to comments.

Box Brief
**Save the Date**
Saturday, December 16th – CFNE 10 Year Anniversary Party

Don’t forget to record your Random Act of Kindness on the challenge board in the gym! For every RAK, $500 (up to $10,000) will go to Kettlebells4Kids!

Monday 12.4.17

Sarah

OPEN & PERFORMANCE
“Four Thirty”

AMRAP 20:
30 Dumbbell Snatches (50/35)
30 Box Jumps (24/20)
30/21 Calorie Bike
30 Toes to Bar

FITNESS
“Four Thirty”

AMRAP 20:
30 Dumbbell Snatches (35/25)
30 Box Jumps (24/20)
30/21 Calorie Bike
30 Toes to Bar

Post scores to comments.

Box Brief 
**Save the Date**
Saturday, December 16th – CFNE 10 Year Anniversary Party

 

Sunday 12.3.17

Ruben

NEW OPEN GYM HOURS: 8am – 11am

OPEN – PERFORMANCE – FITNESS
“Cinder Block”

For Time:
10 Strict Pull-ups, 15/12 Calorie Bike
10 Strict Pull-ups, 15/12 Calorie Bike
10 Strict Pull-ups, 15/12 Calorie Bike
20 Push-ups, 15/12 Calorie Bike
20 Push-ups, 15/12 Calorie Bike
20 Push-ups, 15/12 Calorie Bike
30 Air Squats, 15/12 Calorie Bike
30 Air Squats, 15/12 Calorie Bike
30 Air Squats, 15/12 Calorie Bike

Post scores to comments.

Box Brief
Congratulations to all the November Achievers!

**Save the Dates**
Saturday, December 16th – CFNE 10 Year Anniversary Party