Friday 2.20.15

Friday 2.20.15

"Bergeron Beep Test"
On The Minute for as Long as Possible
7 Thrusters (75/55)
7 Pull-Ups
7 Burpees
*Complete 1 round a minute until you
can no longer complete the full round
in that minute

Box Brief
Tomorrow (Saturday, February 21st) there is
a modified class schedule.
There will be two classes; 7AM and Noon

The Open begins next Thursday.
You can still sign up. 

read more

Thursday 2.19.15

Thursday 2.19.15

"Let's Ride"
Row for Max Meters
Row 5 Minutes
Rest 5 Minutes 
Row 4 Minutes
Rest 4 Minutes
Row 3 Minutes 
Rest 3 Minutes
Row 2 Minutes
Rest 2 Minutes
Row 1 Minute


Box Brief
Box Seminar this Saturday February 21st at CFNE, 
there will still be 2 classes 7AM and Noon

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Wednesday 2.18.15

Wednesday 2.18.15

"Redneck Paradise"
AMRAP 20
Teams of 3
7 Box Jumps (24/20)
Shuttle Sprint
7 Kettlebell Swings (70/53)
Sprint 
*Teammate completes full round
before partner begins next round

Box Brief
You Can Still Sign Up for Ben Bergeron's
 Business of Excellence Seminar
and The Open
Saturday February 21st there
will be 2 classes; 7am and Noon

read more

Tuesday 2.17.15

Tuesday 2.17.15

"Cowboy"
AMRAP 12
30 Calorie Row
15 Overhead Squats (95/65)

Box Brief
You Can Still Sign Up for Ben Bergeron's
 Business of Excellence Seminar
and The Open
Saturday February 21st there
will be 2 classes; 7am and Noon

read more

Monday 2.16.15

Monday 2.16.15

"Team Open Test"
AMRAP 20: Teams of 2
100 Wallballs (20/14)
100 Double Unders
80 Box Jumps (24/20)
80 Toes to Bar
60 Chest to Bar
60 Burpees
40 Cleans (145/100)
40 Jerks (145/100)
20 Snatches (145/100)
20 Muscle Ups
*Split reps as needed

Box Brief
You Can Still Sign Up for Ben Bergeron's
Business of Excellence Seminar
and The Open

read more

Sunday 2.15.15

Sunday 2.15.15

CFNE CLOSED TODAY:(
"Snow Day Part 1 Million"
5 Rounds for Time
10 Burpees Over a Stuffed Duffle Bag
15 Ground to Overhead with 
a Duffle Bag of Clothes
20 Air Squats

*Start with the duffle bag on the floor between legs
and lift it overhead like a snatch.
Stuff duffle bag as heavy or light as 
you want with clothes.

Box Brief
You Can Still Sign Up for Ben Bergeron's
 Business of Excellence Seminar
and The Open

read more