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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Tuesday 11.18.14

Tuesday 11.18.14

Death by Squat Clean
Minute 1 - 1 Squat Clean (135/95)
Minute 2 - 2 Squat Cleans (135/95)
Minute 3 - 3 Squat Cleans (135/95)
Continue to add one repetition per minute, for as long as possible.

Box Brief - Thanksgiving - 6am + 8am
December 1st - New Adult Class at 4:30pm

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Monday 11.17.14

Monday 11.17.14

ECC Online Qualifier Week 3
AMRAP 20:
50 Wallballs (20/14)
50 Double-Unders
40 Box Jumps (24/20)
40 Toes-to-Bar
30 Chest-to-Bar Pull-Ups
30 Barbell Facing Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Muscle-Ups

Box Brief - Thanksgiving - 6am + 8am Classes
December 1st - New Adult Class at 4:30pm

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Sunday 11.16.14

Sunday 11.16.14

Open Gym -  9AM to 11AM
Sumo Deadlift
Build to a Heavy Set of 5 Reps

"Burner"
50 Deadlifts for Time (185/135)
On the Minute - Assault Bike Calories (10/7)


Box Brief - Thanksgiving Schedule - 6am + 8am
December 1st - New Adult class at 4:30pm

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