Monday 2.18.19

Peter D

OPEN & PERFORMANCE
“Meatball”
For Time:
75 Wallballs (20/14)
50/35 Calorie Bike
10 Rounds of Strict “Cindy”

FITNESS
“Meatball”
For Time:
75 Wallballs (14/10)
50/35 Calorie Bike
10 Rounds of Strict “Cindy”

1 Round of Strict Cindy = 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats

Post Score to Comments

Box Brief
**SAVE THE DATE**
Friday March 22nd @ 6:30 PM
Friday Night Lights for 19.5!

Sunday 2.17.19

David W

OPEN & PERFORMANCE
“Escape From Wonderland”
3 Rounds:
75 Double Unders
50 Air Squats
25/18 Calorie Row

FITNESS
“Escape From Wonderland”
3 Rounds:
125 Single Unders
50 Air Squats
25/18 Calorie Row

Post Score to Comments

Box Brief
The Open starts Next Week. 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.
– – – – – – – – – – – – – – – – – – – – – – – – – – – – –
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.
– – – – – – – – – – – – – – – – – – – – – – – – – – – – –

Saturday 2.16.19

The CFNE Way - Episode 49c - Should You Sign Up For The Open?
Prev 1 of 1 Next
Prev 1 of 1 Next

OPEN & PERFORMANCE
“Leaps & Bounds”
Teams of 3
For Time (30 Minute Time Cap):
120 Power Snatches (75/55)
120 Box Jump Overs (24/20)
12 Rope Climbs
90 Power Snatches (95/65)
90 Box Jump Overs (24/20)
9 Rope Climbs
60 Power Snatches (115/80)
60 Box Jump Overs (24/20)
6 Rope Climbs
30 Power Snatches (135/95)
30 Box Jump Overs (24/20)
3 Rope Climbs

FITNESS
“Leaps & Bounds”
Teams of 3
For Time (30 Minute Time Cap):
120 Power Snatches (65/45)
120 Box Jump Overs (24/20)
12 Rope Climbs
90 Power Snatches (75/55)
90 Box Jump Overs (24/20)
9 Rope Climbs
60 Power Snatches (95/65)
60 Box Jump Overs (24/20)
6 Rope Climbs
30 Power Snatches (115/80)
30 Box Jump Overs (24/20)
3 Rope Climbs

Post Score to Comments

Box Brief
**The Open Schedule Next Week**
THURSDAY: “Goat Days” giving athletes an opportunity to refine skills or work on their weaknesses.
FRIDAY: The Open workout announced on Thursday night will be the programmed Class workout for Friday.
MONDAY: There will be two workouts programmed Open Repeat or a similar time domain WOD

Friday 2.15.19

Morgan

OPEN & PERFORMANCE
“Waterproof”
For Time:
21 – 15 – 9
Row Calories (Women: 15-10-5)
Front Squats (95/65)

15 – 12 – 9
Toes to Bar
Hang Squat Cleans (95/65)

12 – 9 – 6
Lateral Barbell Burpees
Thrusters (95/65)

 

FITNESS
“Waterproof”
For Time:
21 – 15 – 9
Row Calories (Women: 15-10-5)
Front Squats (75/55)

15 – 12 – 9
Toes to Bar
Hang Squat Cleans (75/55)

12 – 9 – 6
Lateral Barbell Burpees
Thrusters (75/55)

 

Post Score to Comments

Box Brief
**SAVE THE DATE**
Friday March 22nd @ 6:30 PM
Friday Night Lights for 19.5!

Thursday 2.14.19

Tabitha

OPEN & PERFORMANCE
“Bloodshot”
5 Rounds
20 Kettlebell Swings (53/35)
20 AbMat Sit-ups
20 Wallballs (20/14)

FITNESS
“Bloodshot”
5 Rounds
20 Kettlebell Swings (53/35)
20 AbMat Sit-ups
20 Wallballs (14/10)

Post Score to Comments

Box Brief
**The Open is coming up next week! Thursdays, Fridays, and Mondays will run as follows**

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.

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.

Wednesday 2.13.19

Toni

OPEN & PERFORMANCE
Push Jerk
Build to a Heavy Set of 3

“Squeaky Wheel”
AMRAP 15:

60 Double Unders
30/21 Calorie Bike
10 Push Jerks (165/110)

FITNESS
Push Jerk
Build to a Heavy Set of 3

“Squeaky Wheel”
AMRAP 15:

90 Single Unders
30/21 Calorie Bike
10 Push Jerks (115/80)

Post Score to Comments

Compare Heavy 3 Push Jerk HERE
Compare “Squeaky Wheel” HERE

Box Brief
The Open Starts Next Week!
Fridays will be the posted Open workouts
As always we will have modification options for Open, Performance, and Fitness Athletes!