Saturday 10.13.18

Morgan – John – Dan – John

OPEN & PERFORMANCE
“Mind Eraser”
AMRAP 20:
7 Power Cleans (135/95)
7 Burpees
200 Meter Run

FITNESS
“Mind Eraser”
AMRAP 20:
7 Power Cleans (95/65)
7 Burpees
200 Meter Run

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Compare scores HERE

Box Brief
**Save the Dates**
Saturday, October 27th: Halloween Throwdown

Friday 10.12.18

Lisa – Claire – Paul – Meredith

OPEN & PERFORMANCE
Front Squat
Tempo Heavy Single
5 seconds down, 3 second pause.

“Nine Yards”
AMRAP 12:
3 Thrusters (95/65)
3 Toes to Bar
3 Calorie Bike
6 Thrusters (95/65)
6 Toes to Bar
6 Calorie Bike
9 Thrusters (95/65)
9 Toes to Bar
9 Calorie Bike
….
Up by (3’s) until finish.

FITNESS
Front Squat

Tempo Heavy Single
5 seconds down, 3 second pause.

“Nine Yards”
AMRAP 12:
3 Thrusters (65/45)
3 Toes to Bar
3 Calorie Bike
6 Thrusters (65/45)
6 Toes to Bar
6 Calorie Bike
9 Thrusters (65/45)
9 Toes to Bar
9 Calorie Bike
….
Up by (3’s) until finish.

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Box Brief
**Save the Dates**
Saturday, October 27th: Halloween Throwdown

The 2018 Halloween Throwdown workouts have been released! They are posted at the front desk next to the sign up sheet. Keep in mind that every workout can be modified for every ability level or limitation. If you haven’t signed up already now is the time to do it. Teams will be announced on Tuesday. This is the most fun day at CFNE!

Thursday 10.11.18

John – Pete – Rick – Amy

OPEN & PERFORMANCE
“Surf and Turf”
For Time:
70/50 Calorie Row
50 AbMat Sit-ups
30 Wreck Bag Cleans (70/50)
50 AbMat Sit-ups
70/50 Calorie Row

FITNESS
“Surf and Turf”
For Time:
70/50 Calorie Row
50 AbMat Sit-ups
30 Wreck Bag Cleans (50/35)
50 AbMat Sit-ups
70/50 Calorie Row

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Box Brief
**Save the Dates**
Saturday, October 27th: Halloween Throwdown

Wednesday 10.10.18

Connor – Mitch – Mike

OPEN
“Run Wild”
3 Rounds:
600 Meter Run
21 Hang Squat Snatches (75/55)

PERFORMANCE
“Run Wild”
3 Rounds:
600 Meter Run
21 Hang Power Snatches (75/55)

FITNESS
“Run Wild”
3 Rounds:
600 Meter Run
21 Hang Power Snatches (65/45)

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Box Brief
**Save the Dates**
Saturday, October 27th: Halloween Throwdown

Tuesday 10.9.18

Patti Jean – Mary – Lori – Allie

OPEN & PERFORMANCE
Power Clean
Build to Heavy Touch and Go 5-Rep

“Guard Rail”
AMRAP 3:
12/9 Calorie Bike
9 Power Cleans (115/80)

Rest 3 Minutes

AMRAP 3:
12/9 Calorie Bike
7 Power Cleans (135/95)

Rest 3 Minutes

AMRAP 3:
12/9 Calorie Bike
5 Power Cleans (155/105)

FITNESS
Power Clean
Build to Heavy Touch and Go 5-Rep

“Guard Rail”
AMRAP 3:
12/9 Calorie Bike
9 Power Cleans (75/55)

Rest 3 Minutes

AMRAP 3:
12/9 Calorie Bike
7 Power Cleans (95/65)

Rest 3 Minutes

AMRAP 3:
12/9 Calorie Bike
5 Power Cleans (105/75)

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Box Brief
**Save the Dates**
Saturday, October 27th: Halloween Throwdown

Monday 10.8.18

C4 – April – Joe – Steve

Columbus Day: 2 Classes Today (6am & 8am)

OPEN & PERFORMANCE
“La-la Land”
4 Rounds:
1 Minute Toes to Bar
1 Minute Reverse Lunges
1 Minute Single Arm Dumbbell Push Press (50/35)
1 Minute Box Jumps (24/20)
1 Minute Rest

FITNESS
“La-la Land”
4 Rounds:
1 Minute Toes to Bar
1 Minute Reverse Lunges
1 Minute Single Arm Dumbbell Push Press (35/25)
1 Minute Box Jumps (24/20)
1 Minute Rest

Post scores to comments.

Box Brief
**Save the Dates**
Saturday, October 27th: Halloween Throwdown