Friday 09.19.14

Friday 09.19.14

"Tondero"
30-20-10: Squat Clean (135/95)
15-10-5: Strict Handstand Pushup

Box Brief - Second weekend of the CF Team Series ahead!

read more

Thursday 09.18.14

Thursday 09.18.14

"Capoeira"
AMRAP 15:
10 Toes to Bar
15 Burpees
40 Double-Unders

Box Brief - Come cheer on our Masters this weekend at CF508!

read more

Wednesday 09.17.14

Wednesday 09.17.14

Weightlifting Wednesday
Front Squat
10-8-6-4-2

Cash-Out
2 rounds:
200m Front Rack Kettlebell Carry (53/35)
50 AbMat Sit-ups

Box Brief - Coaches Corner with Sean

read more

Tuesday 09.16.14

Tuesday 09.16.14

"Death by Power Clean"
20 Minute Running Clock

On the 1st Minute - 1 Power Clean
On the 2nd Minute - 2 Power Cleans
On the 3rd Minute - 3 Power Cleans
Rx Weights - 135/95

Continue as far as possible.
If unable to complete a set, start over with 1 rep until total time is called.

Box Brief - How is your September goals coming? Already halfway through!

read more

Monday 09.15.14

Monday 09.15.14

"Lindy Hop"
30 Chest-to-Bar Pull-Ups
400m Run
15 Overhead Squats (135/95)
800m Run
15 Overhead Squats (135/95)
400m Run
30 Chest-to-Bar Pull-Ups

Box Brief - CFNE Halloween Team Internal Throwdown!

read more

Sunday 09.14.14

Sunday 09.14.14

Open Gym 9AM - 11AM

Weighted Pull-Up - Build to a Heavy Set of 3

"Burner"
Climbing Ladder for 10 Minutes:
1 Strict Pull-Up, 2 Hand-Release Pushups
2 Strict Pull-Ups, 4 Hand-Release Pushups
3 Strict Pull-Ups, 6 Hand-Release Pushups

Box Brief - CFNE Internal Halloween Throwdown... it's coming.

read more