Tuesday 6.20.17

Mark

OPEN – PERFORMANCE – FITNESS

“Down Swinging”
For Time:
50/35 Calorie Bike
800m Run
30 KB Swings (53/35)
20 Bar-Facing Burpees

Post scores to comments.

Box Brief
Perfect Your Pull-up Workshop

Sunday, June 25th 12:00 pm – 1:30 pm

In this workshop we’ll be going through the necessary progressions for pull-ups including “take home” shoulder activation and mobility, becoming more aware of the hollow/arch body positions (both on and off the rig), strengthening your strict pull up, improving kip swing efficiency, and becoming more comfortable with stringing together sets. The end goal for us is to provide you with enough tools to better your pull up technique and efficiency which will, therefore, help keep you injury free and get you excited about those big heavy pulling workouts!

For more information about the workshop, click here. Sign up sheet will be at the front desk. We’d love it if you could write your name down if you’re attending, just so we can get a head count.

Monday 6.19.17

Sam

OPEN & PERFORMANCE
“Denim”
AMRAP 15:
60 Double-unders
30/21 Calorie Row
15 Overhead Squats (115/80)

FITNESS
“Denim”
AMRAP 15:
60 Single-unders
30/21 Calorie Row
15 Overhead Squats (95/65)

Post scores to comments.

Box Brief
Gymnastics Pulling Workshop
Sunday, June 25th 12:00 pm – 1:30 pm

In this workshop we’ll be going through the necessary progressions for pull-ups including “take home” shoulder activation and mobility, becoming more aware of the hollow/arch body positions (both on and off the rig), strengthening your strict pull up, improving kip swing efficiency, and becoming more comfortable with stringing together sets. The end goal for us is to provide you with enough tools to better your pull up technique and efficiency which will, therefore, help keep you injury free and get you excited about those big heavy pulling workouts!

For more information about the workshop, click here. Sign up sheet will be at the front desk. We’d love it if you could write your name down if you’re attending, just so we can get a head count.

Sunday 6.18.17

Brad & Big Bri

“Hand Brake”
30-25-20-15-10-5:
Calorie Bike*

*After each set, 1 round of:
5 Strict Pull-ups
10 Push-ups
15 Sit-ups

Post scores to comments.

Box Brief
Gymnastics Pulling Workshop

Sunday, June 25th 12:00 pm – 1:30 pm

In this workshop we’ll be going through the necessary progressions for pull-ups including “take home” shoulder activation and mobility, becoming more aware of the hollow/arch body positions (both on and off the rig), strengthening your strict pull-up, improving kip swing efficiency, and becoming more comfortable with stringing together sets. The end goal for us is to provide you with enough tools to better your pull-up technique and efficiency which will, therefore, help keep you injury free and get you excited about those big heavy pulling workouts!

There is no charge for this workshop. Only requirement is that you’re a member at CFNE! Sign up sheet will be at the front desk. We’d love it if you could write your name down if you’re attending, just so we can get a head count.

Saturday 6.17.17

Lori & Will

OPEN – PERFORMANCE – FITNESS

“300%”
Teams of 3:
100/70 Cal Row
100 Box Jump Overs (24/20″)
100 Power Snatch (75/55)
100 Toes-to-Bar
100 Power Snatch (75/55)
100 Box Jump Overs (24/20″)
100/70 Cal Row

Post scores to comments.

Box Brief
Gymnastics Pulling Workshop
Sunday, June 25th 12:00 pm – 1:30 pm

In this workshop we’ll be going through the necessary progressions for pull-ups including “take home” shoulder activation and mobility, becoming more aware of the hollow/arch body positions (both on and off the rig), strengthening your strict pull-up, improving kip swing efficiency, and becoming more comfortable with stringing together sets. The end goal for us is to provide you with enough tools to better your pull-up technique and efficiency which will, therefore, help keep you injury free and get you excited about those big heavy pulling workouts!

There is no charge for this workshop. Only requirement is that you’re a member at CFNE! Sign up sheet will be at the front desk. We’d love it if you could write your name down if you’re attending, just so we can get a head count.

Friday 6.16.17

Harry!

OPEN
“Bells & Whistles”
21-15-9:
DB Hang Squat Cleans (50’s/35’s)
Handstand Push-ups
600m Run

PERFORMANCE
“Bells & Whistles”

21-15-9:
DB Hang Squat Cleans (35’s/25’s)
42-30-18:
Push-ups

600m Run

PERFORMANCE & FITNESS
“Bells & Whistles”

21-15-9:
DB Hang Squat Cleans (35’s/25’s)
Push-ups
600m Run

Post scores to comments.

Box Brief
Gymnastics Pulling Workshop

Sunday, June 25th 12:00 pm – 1:30 pm

In this workshop we’ll be going through the necessary progressions for pull-ups including “take home” shoulder activation and mobility, becoming more aware of the hollow/arch body positions (both on and off the rig), strengthening your strict pull up, improving kip swing efficiency, and becoming more comfortable with stringing together sets. The end goal for us is to provide you with enough tools to better your pull up technique and efficiency which will, therefore, help keep you injury free and get you excited about those big heavy pulling workouts!

There is no charge for this workshop. Only requirement is that your a member at CFNE! Sign up sheet will be at the front desk. We’d love it if you could write your name down if your attending, just so we can get a head count.

Thursday 6.15.17

Maura

“Dead Weight”
AMRAP 15:
30 Calorie Bike
20 DB Push Press (35’s/25’s)
10 Deadlifts (245/165)

Post scores to comments.

Box Brief
Gymnastics Pulling Workshop

Sunday, June 25th 12:00 pm – 1:30 pm

In this workshop we’ll be going through the necessary progressions for pull-ups including “take home” shoulder activation and mobility, becoming more aware of the hollow/arch body positions (both on and off the rig), strengthening your strict pull-up, improving kip swing efficiency, and becoming more comfortable with stringing together sets. The end goal for us is to provide you with enough tools to better your pull-up technique and efficiency which will, therefore, help keep you injury free and get you excited about those big heavy pulling workouts!

There is no charge for this workshop. Only requirement is that you’re a member at CFNE! Sign up sheet will be at the front desk. We’d love it if you could write your name down if you’re attending, just so we can get a head count.