Thursday 3.26.15

Thursday 3.26.15

"Goat Day"
20 Minutes On the Minute
Odd: Goat 1
Even: Goat 2

Box Brief
Brian Daly: Open Member of the Week
Notable Dates to Mark:
March 27th: Friday Night Lights
April 4th: Chris Hinshaw
April 4th: CFNE End of Open Celebration
April 20th: Boston Marathon 

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Wednesday 3.25.15

Wednesday 3.25.15

"Weightlifting Wednesday"
Build to a heavy set of 2 Deadlifts

"Cash Out"
Teams of 3
AMRAP 12
7 Deadlifts (225/155)
50' Dumbbell Walking Lunge (30/20)
200' Sprint
*Each teammate completes a full round


Box Brief
Save these 3 dates!!!
1) March 27th Friday Night Lights
2) Saturday April 4th: Hinshaw Seminar
3) Saturday April 4th: CFNE Celebrating 
the end of the Open at SkyBox in Natick

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Tuesday 3.24.15

Tuesday 3.24.15

"Dumb and Dumber"
Teams of 2:
Relay style, one partner at a time:
21 - 15 - 9:
Thruster (95/65)
Box Jump (24/20)
After each partner completes the first couplet:
21 - 15 - 9:
Row for Calories
Lateral Barbell Burpees

Box Brief
Aerobic Capacity Seminar
Saturday, April 4 – 8:30am-12:45pm
Coach Chris Hinshaw is coming to CFNE! 
Friday Night Lights: NOBULL 

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Monday 3.23.15

Monday 3.23.15

"Step Brothers"
AMRAP 8
2 Power Cleans (135/95)
25 Double Unders
4 Power Cleans
25 Double Unders
6 Power Cleans
25 Double Unders
*Continue to go up by 2 Power Cleans

-OR-

"Open 15.4"


Box Brief
This Friday's Friday Night Lights
is brought to you by NOBULL:
Clear your calendars! 

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Sunday 3.22.15

Sunday 3.22.15

"Lifting"
3 Sets of 10 Back Squats

"Midline Cash Out"
3 Rounds NOT for Time
30 Banded Good Mornings
30 Ab-Mat Sit-Ups
30 Hip Extensions
1:00 Plank Hold on your Elbows


Box Brief
Aerobic Capacity Seminar
Saturday, April 4 – 8:30am-12:45pm
Coach Chris Hinshaw is coming to CFNE! 

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Saturday 3.21.15

Saturday 3.21.15

"Horrible Bosses"
Teams of 3
AMRAP 16:
10 Front Squats (185/135)
20 Chest-to-Bar Pull-Ups
30 Deadlifts (185/135)
One of the three athletes starts on a rower.
Every 500 Meters, change athletes on the rower.

Box Brief
Aerobic Capacity Seminar
Saturday, April 4 – 8:30am-12:45pm
Coach Chris Hinshaw is coming to CFNE!

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