Saturday 11.11.17

Molly

OPEN & PERFORMANCE
“Glen”
For Time:

30 Clean & Jerks (135/95)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees

FITNESS
“Glen”
For Time:
30 Clean & Jerks (115/80)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees

Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.

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Box Brief 
**SAVE THE DATES**

Sunday, November 12th (12:30 pm) – Coach’s Seminar: Rowing 2K with Morgan (Sign Up at Front Desk)
Sunday, November 19th (12:30 pm) – Coach’s Seminar: Double Unders with Dan (Sign Up at Front Desk)
 

Friday 11.10.17

John

OPEN & PERFORMANCE
Back Squat
5x3

followed by…

“Leg Stand”
Alternating Tabata x 16 (8 each)
Empty Bar Back Squats
Double Unders

FITNESS
Back Squat
5x3

followed by…

“Leg Stand”
Alternating Tabata x 16 (8 each)
Empty Bar Back Squats
Single Unders

1st 20/10 interval is back squats. 2nd is jump rope. Alternate a total of 8 rounds, for 16 total intervals (8 minutes).

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Box Brief 
**SAVE THE DATES**

Sunday, November 12th (12:30 pm) – Coach’s Seminar: Rowing 2K with Morgan (Sign Up at Front Desk)
Sunday, November 19th (12:30 pm) – Coach’s Seminar: Double Unders with Dan (Sign Up at Front Desk)

 

Thursday 11.9.17

We say goodbye to Coach Erin and talk about upcoming Coach’s Seminars at CFNE in Episode 5! 

OPEN – PERFORMANCE – FITNESS
“Farmer’s Tan”
Teams of 3:

AMRAP 20:
200 Meter Farmers Carry (70’s/53’s)
75/50 Calorie Bike
200 Meter Farmers Carry (70’s/53’s)
75 Wallballs (20/14)

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Box Brief
**SAVE THE DATES**


Sunday, November 12th (12:30 pm) – Coach’s Seminar: Rowing 2K with Morgan (Sign Up at Front Desk)
Sunday, November 19th (12:30 pm) – Coach’s Seminar: Double Unders with Dan (Sign Up at Front Desk)

Wednesday 11.8.17

Dima & Steve

Dima & Steve

OPEN & PERFORMANCE
“Doce”
AMRAP 4:
27/21 Calorie Row
21 Power Cleans (135/95)
15 Burpee Box Jump Overs (24/20)

Rest 4:00

AMRAP 4:
27/21 Calorie Row
21 Power Cleans (115/80)
15 Burpee Box Jump Overs (24/20)

Rest 4:00

AMRAP 4:
27/21 Calorie Row
21 Power Cleans (95/65)
15 Burpee Box Jump Overs (24/20)

FITNESS
“Doce”
AMRAP 4:
27/21 Calorie Row
21 Power Cleans (115/80)
15 Burpee Box Jump Overs (24/20)

Rest 4:00

AMRAP 4:
27/21 Calorie Row
21 Power Cleans (95/65)
15 Burpee Box Jump Overs (24/20)

Rest 4:00

AMRAP 4:
27/21 Calorie Row
21 Power Cleans (75/55)
15 Burpee Box Jump Overs (24/20)

Post scores to comments.

Compare scores HERE

Box Brief 
**SAVE THE DATES**

Sunday, November 12th (12:30 pm) – Coach’s Seminar: Rowing 2k with Morgan (Sign Up at Front Desk)
Sunday, November 19th (12:30 pm) – Coach’s Seminar: Double Unders with Dan (Sign Up at Front Desk)

Tuesday 11.7.17

Best of Luck at TILT Coach Erin! We’ll all miss you!

OPEN & PERFORMANCE
On the Minute x 10
2 Power Snatches

followed by…

“Run Down”
4 Rounds:
15 Power Snatches (75/55)
30 Double Unders
200 Meter Run

FITNESS
On the Minute x 10
4 Power Snatches

followed by…

“Run Down”
4 Rounds:
15 Power Snatches (75/55)
60 Single Unders
200 Meter Run

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Box Brief
*SAVE THE DATES*
Sunday, November 12th (12:30 pm) – Coach’s Seminar: Rowing 2K with Morgan (Sign Up at Front Desk)
Sunday, November 19th (12:30 pm) – Coach’s Seminar: Double Unders with Dan (Sign Up at Front Desk)
Thursday, November 23rd (6am & 8am) – CFNE Thanksgiving “Murph”
Friday, November 24th (7am – Noon) – Thank-full Friday – Open Gym
Sunday, November 26th (12:30 pm) – Coach’s Seminar: Daily Structure & Purpose with Harry (Sign Up at Front Desk)
Saturday, December 16th – CFNE 10 Year Anniversary Party

Monday 11.6.17

Nick

OPEN
“Nick”
AMRAP 20:
10 Thrusters (135/95)
30 Calorie Bike
16 Chest to Bar Pull-Ups

PERFORMANCE
“Nick”
AMRAP 20:
10 Thrusters (115/80)
30 Calorie Bike
16 Chest to Bar Pull-Ups

FITNESS
“Nick”
AMRAP 20:
10 Thrusters (95/65)
30 Calorie Bike
16 Pull-Ups

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Box Brief
Celebrating the life of Nick Leonhardt, who left us one year ago.
An ever-positive, energetic influence to everyone he met, he is greatly missed.
This one’s for Nick.