Sunday 6.19.16

Naomi

Naomi

Sunday Funday
Open Gym 9am to Noon

Romanian Deadlift
4 Sets of 8

Midline Washout
15 Abmat Sit-Ups
20 Hip Extensions
25 Flutter Kicks (4-count)
30 Banded Good Mornings

Post Loads to Comments.

Box Brief
Thank you to CFNE All Star Kathy Langen for hosting us at her house for Father’s Day Field Day!

Jared

Jared

Saturday 6.18.16

Karen

Karen

Open House Today!
All Friends are Welcome!

Cindy”
AMRAP 20:

5 Pull-Ups
10 Pushups
15 Air Squats

Compare Scores HERE.
Post Scores to Comments.

Box Brief
Father’s Day Field Day at Kathy’s TODAY
4-7 PM… bring your suit for the pool if you’d like, and treat/drink to share!
Address is at the gym!

Morgan

Coach Morgan

Friday 06.17.16

Will

Will

Today is R.E.D. Friday.
Wear a red shirt today, in honor of those deployed overseas.

“Lizzie’s on the Road”
21 Power Cleans, 21 Ring Dips, 400 Meter Run

15 Power Cleans, 15 Ring Dips, 400 Meter Run
9 Power Cleans, 9 Ring Dips, 400 Meter Run

Rx Load – 135/95
Post Times to Comments.

Box Brief
Father’s Day Field Day at Kathy’s House this Saturday!!!
4-7pm, address posted in the gym! Feel free to bring a dish to share!

Brad

Brad

Thursday 6.16.16

Cheryl

Cheryl

Today is Bring a Friend Day! All classes are free to try!

“Wingman”
Teams of 2:
100 Burpees
100 Toes to Bar
100 Jumping Lunges
100 Kettlebell Swings (53/35)
100 Calorie Row

Partners divide up the work however they’d like to.
Post teams and times to comments.

Box Brief
Bring a Friend Day is this Thursday!
And…
Father’s Day Field Day at Kathy’s House this Saturday!!!
4-7pm, address posted in the gym! Feel free to bring a dish to share!

Colleen (C4)

Colleen (C4)

Wednesday 6.15.16

Brian Curley. Master of the Universe.

Brian Curley. Master of the Universe.

Weightlifting Wednesday

Starting on the 0:00…
Every Minute on the Minute x 8

1 Squat Clean (80%)

Starting on the 12:00…
Every Minute on the Minute x 8
1 Squat Snatch (80%)

Starting on the 24:00…
For Time:
21 – 18 – 15 – 12 – 9 – 6 – 3:
Unbroken Overhead Squats (95/65)

Post Loads to Comments, and Compare Cashout Times HERE.
Today is the last day of our current progression!
What’s next?! Oh the suspense…

Box Brief
Bring a Friend Day is this Thursday!
And…
Father’s Day Field Day at Kathy’s House this Saturday!!!
4-7pm, address posted in the gym! Feel free to bring a dish to share!

Kristin

Kristin

Tuesday 6.14.15

Cary, Molly, and Mike

Cary, Molly, and Mike

“Christine’s on the Road”
3 Rounds:
400 Meter Run
12 Deadlifts (225/155)
21 Box Jumps (24″/20″)

Post Times to Comments.

Box Brief
Bring a Friend Day is this Thursday!
And…
Father’s Day Field Day at Kathy’s House this Saturday!!!

Tim

Tim