Wednesday 09.17.14

Wednesday 09.17.14

Weightlifting Wednesday
Front Squat
10-8-6-4-2

Cash-Out
2 rounds:
200m Front Rack Kettlebell Carry (53/35)
50 AbMat Sit-ups

Box Brief - Coaches Corner with Sean

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Tuesday 09.16.14

Tuesday 09.16.14

"Death by Power Clean"
20 Minute Running Clock

On the 1st Minute - 1 Power Clean
On the 2nd Minute - 2 Power Cleans
On the 3rd Minute - 3 Power Cleans
Rx Weights - 135/95

Continue as far as possible.
If unable to complete a set, start over with 1 rep until total time is called.

Box Brief - How is your September goals coming? Already halfway through!

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Monday 09.15.14

Monday 09.15.14

"Lindy Hop"
30 Chest-to-Bar Pull-Ups
400m Run
15 Overhead Squats (135/95)
800m Run
15 Overhead Squats (135/95)
400m Run
30 Chest-to-Bar Pull-Ups

Box Brief - CFNE Halloween Team Internal Throwdown!

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Sunday 09.14.14

Sunday 09.14.14

Open Gym 9AM - 11AM

Weighted Pull-Up - Build to a Heavy Set of 3

"Burner"
Climbing Ladder for 10 Minutes:
1 Strict Pull-Up, 2 Hand-Release Pushups
2 Strict Pull-Ups, 4 Hand-Release Pushups
3 Strict Pull-Ups, 6 Hand-Release Pushups

Box Brief - CFNE Internal Halloween Throwdown... it's coming.

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Saturday 09.13.14

Saturday 09.13.14

"Fight Gone Bad"
3 rounds for Max Reps:
1:00 Wall Balls (20/14)
1:00 Sumo Deadlift High Pulls (75/55)
1:00 Box Jumps (20")
1:00 Push Presses (75/55)
1:00 Rowing for Calories
1:00 Rest

Box Brief - Do you know the story behind FGB?

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Friday 09.12.14

Friday 09.12.14

"Thunder Clap"
100 Double-Under Buy-In
21-15-9:
Kettlebell Swings (70/53)
Burpees
100 Double-Under Cash-Out

Box Brief - Who's up for a CFNE Internal Team Throwdown in October?

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