Thursday 10.10.19

Intern Alisha’s attempt at Goat Day

OPEN & PERFORMANCE
“Goat Day”
On the Minute x 20:
Odd: Movement 1
Even: Movement 2

FITNESS
“Goat Day”
EMOM 20
Odd: 15/ 12 Calorie Row
Even: 15 Burpees

Post Score to Comments

Box Brief
“Goat” is CrossFit slang for a movement that challenges us.
Examples: Double-Unders, Pull-ups, Overhead Squats, Handstand Push-ups. These are the best days to turn perceived weaknesses into strengths. No better way to do that than today. We don’t improve our technique with a high heart rate – that’s what we refer to as “training”. Today is geared towards “practice,” dialing in our mechanics with a controlled heart rate. As an example, to improve the technique of double-unders, we want to practice at a low-intensity where we can really focus on the mechanics of the hands and the timing of the jump. When we couple “training” with “practice” throughout the week in the right doses, we set ourselves on the fast track to results. Choose two “Goats” to work on, and we’ll alternate between them on each minute. Choose an appropriate rep scheme for each movement that keeps things in the practice intensity range.

Wednesday 10.9.19

Henriette!

OPEN – PERFORMANCE – FITNESS
“WOW Air”
3 Rounds:
50 Air Squats
400 Meter Run
30/24 Calorie Row
200 Meter Wreck Bag Run (50/35)

Post Score to Comments

Box Brief
As athletes take on the 2020 CrossFit Games Open we want to give them the best competitive environment possible. To do that we are postponing Burn on Fridays and Mondays until after the 5 weeks of the Open. Burn will take place Tuesday – Thursday next week.

Tuesday 10.8.19

Brian!

OPEN
Deadlift
Build to a Heavy Set of 5

“Detention”
AMRAP 12:
6 Strict Handstand Push-ups
9 Deadlifts (225/155)
30 Double Unders

PERFORMANCE
Deadlift
Build to a Heavy Set of 5

Detention”
AMRAP 12:
6 Double Dumbbell Strict Press (50’s/35’s)
9 Deadlifts (225/155)
30 Double Unders

FITNESS
Deadlift
Build to a Heavy Set of 5

“Detention”
AMRAP 12:
3 Wall Walks
9 Deadlifts (185/135)
45 Single Unders

Post Score to Comments

Box Brief
The Open starts THIS THURSDAY. Programming for the Open will include GOAT Days and chances to repeat workouts if desired.
– – – – – – – – – – – – – – – – – – – – – – – – – – – – –
THURSDAY: “Goat Days” giving athletes an opportunity to refine skills or work on their weaknesses.
Athletes will choose two movements to alternate between on the minute for 20 minutes.
For those who want a little more structure, there will also be an alternate, low impact 20 minute EMOM programmed every week.
– – – – – – – – – – – – – – – – – – – – – – – – – – – – –
FRIDAY: The Open workout announced on Thursday night will be the programmed Class workout for Friday.
There will also be Performance and Fitness versions of the workout on Friday.
– – – – – – – – – – – – – – – – – – – – – – – – – – – – –
MONDAY: There will be two workouts programmed on Monday.
Athletes can choose to repeat the Open workout or complete an alternate workout, which will have a similar time domain.

Monday 10.7.19

CFNE's October Member of the Month!
Prev 1 of 1 Next
Prev 1 of 1 Next

OPEN & PERFORMANCE
“Rugrats”
On the 4:00 x 5 Rounds:
9 Burpee Box Jumps (24/20)
15 Dumbbell Front Squats (50’s/35’s)
15/12 Calorie C2 Bike

FITNESS
“Rugrats”
On the 4:00 x 5 Rounds:
9 Burpee Box Jumps (24/20)
15 Dumbbell Front Squats (35’s/25’s)
15/12 Calorie C2 Bike

Post Score to Comments

Box Brief
Congratulations to our October Member of the Month, Nick Jefferies!
You can usually catch him hopping into the 5:30pm class about 10 minutes late.
Watch the interview to learn more about Nick.

Sunday 10.6.19

Darling!

OPEN – PERFORMANCE – FITNESS
“Watered Down”
5 Rounds:
1000-800-600-400-200 Meter Row
100 Meter Farmers Carry (70’s/50’s)
100′ Walking Lunge

Post Score to Comments

Box Brief
Sunrise Yoga! Today at 6:45am!

Saturday 10.5.19

Yoga Master Sarah Gardner

OPEN & PERFORMANCE
“Adderall”
0:00 – 10:00
1 Mile Run
Max Clean and Jerks (135/95)

10:00 – 13:00
Rest

13:00 – 20:00
800 Meter Run
Max Power Snatches (115/80)

20:00 – 23:00
Rest

23:00 – 27:00
400 Meter Run
Max Thrusters (95/65)

 

FITNESS
“Adderall”
0:00 – 10:00
1 Mile Run
Max Clean and Jerks (115/85)

10:00 – 13:00
Rest

13:00 – 20:00
800 Meter Run
Max Power Snatches (95/65)

20:00 – 23:00
Rest

23:00 – 27:00
400 Meter Run
Max Thrusters (75/55)

 

Post Score to Comments

Box Brief
Sunrise Yoga starts this Sunday and then runs every Sunday going forward at 6:45am!
Come mobilize and relax with Sarah Gardner. Bring your own yoga mat!
To preserve the relaxing and productive environment for yoga
all open gym equipment moving and workouts will start promptly at 8:00am.