Monday 1.16.17

Eric

“The Seven”
7 Handstand Push-ups
7 Thrusters (135/95#)
7 Knees-to-Elbows
7 Deadlifts (245/185#)
7 Burpees
7 Kettlebell Swings (70/53#)
7 Pull-ups

Post scores to comments.

Box Brief
CFNE, keep up the great work with the Nutrition Challenge! The quality phase ends this Sunday and then we begin the quantity phase. You can pick up your trays from the front desk or at the weekly meeting this Sunday at 12 (only 2 trays per person please). Make sure you’re posting your scores on the class whiteboards and check out the page here if you have any questions.

Saturday 1.14.17

Gavin

“Lights Out”
AMRAP 30:
Teams of 3:
12 Calorie Row
12 Power Snatch (95/65#)
12 T2B

*Each partner completes 1 full round, then rotate. 

Post scores to comments.

Box Brief
CFNE, keep up the great work with the Nutrition Challenge! The quality phase ends this Sunday and then we begin the quantity phase. You can pick up your trays from the front desk or at the weekly meeting this Sunday at 12 (only 2 trays per person please). Make sure you’re posting your scores on the class whiteboards and check out the page here if you have any questions.

Friday 1.13.17

Kev Kelly

“Big Clean Complex”
6 Sets of the Following Complex:

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
*Goal is to build in weight each set

Compare Scores HERE.
Post New Scores to Comments.

Box Brief
CFNE, keep up the great work with the Nutrition Challenge! The quality phase ends this Sunday and then we begin the quantity phase. You can pick up your trays from the front desk or at the weekly meeting this Sunday at 12 (only 2 trays per person please). Make sure you’re posting your scores on the class whiteboards and check out the page here if you have any questions.

 

Thursday 1.12.17

Doole!

“Chelsea”
EMOMx30:
5 Pull-ups
10 Push-ups
15 Air Squats

Box Brief
CFNE – Please welcome our newest addition to the team… Coach Erin Kiely!!!

After coaching Tennis for over 6 years, and graduating college with a degree in teaching History, I knew I wanted to spend my life helping others learn new things that would improve their lives. It was not until my first CrossFit class in the summer of 2013, that I realized I had found my passion. Since that realization, I have been a Personal Trainer, Spinning instructor, and CrossFit Coach while never feeling like I “work” a day in my life! 

     It has always been so important to me to give 110% in everything I put my mind to, and the atmosphere at CFNE is no different. Being surrounded by those who strive to be the best they can be, who are always hungry to learn, and who never give up, constantly motivate me to make every day better than the last! I am extremely lucky to have the opportunity to share what I’ve learned and how much I’ve grown through CrossFit, and hopefully can motivate others to realize just how much they are capable of achieving. “

Welcome Coach Erin!

Wednesday 1.11.17

Ben

Tri-Sprint Intervals V3
5 Rounds:
AMRAP 4:
20/30 Calorie Row
30 10m Shuttle Sprints
AMRAP Calorie Bike
Rest 4:00 between rounds

Post scores to comments.

Box Brief
On Sunday, Coach Geoff will be participating in the Kill Cliff Tampa Bay Frogman 5k Swim. Geoff will be open water swimming from St. Pete’s to Tampa Bay in honor of Blake Marston (SEAL), who was killed in training 1/10/15. If you are able, please support this great cause. Even the smallest donation goes a long way for Naval Special Warfare Community and Families.