Sunday 11.16.14

Sunday 11.16.14

Open Gym -  9AM to 11AM
Sumo Deadlift
Build to a Heavy Set of 5 Reps

"Burner"
50 Deadlifts for Time (185/135)
On the Minute - Assault Bike Calories (10/7)


Box Brief - Thanksgiving Schedule - 6am + 8am
December 1st - New Adult class at 4:30pm

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Saturday 11.15.14

Saturday 11.15.14

"Slingshot"
7 x 2:00 Rounds:
200 Meter Run
5 Pull-Ups, 10 Pushups, 15 Air Squats
AMRAP Power Cleans in Time Remaining (135/95)
Rest 1:00 Between Rounds

Score is Total Power Cleans across all rounds.

Box Brief - Thanksgiving - 2 Classes @ 6am + 8am
December 1st - New 4:30pm Adult Class

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Friday 11.14.14

Friday 11.14.14

"Hollandaise"
AMRAP 8:
3 Power Snatches (95/65), 3 Box Jump Overs (24/20)
6 Power Snatches (95/65), 6 Box Jump Overs (24/20)
9 Power Snatches (95/65), 9 Box Jump Overs (24/20)
Continue to add 3 reps per round until time is called.

Box Brief - Thanksgiving - 6am + 8am.
December 1st - New Adult Class! 4:30pm

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Thursday 11.13.14

Thursday 11.13.14

"Sriracha"
15-12-9:
Toes to Bar
Burpees over Erg
300 Meter Row after Each Round

Box Brief - Save the date! CFNE Holiday Party Dec 19!

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Wednesday 11.12.14

Wednesday 11.12.14

Weightlifting Wednesday

Pause Front Squat - Heavy Set of 3
High Hang Squat Clean - Build to a Heavy Set of 2
Squat Clean - Build to a Heavy Set of 1

Box Brief - December 1st - 4:30pm Adult Class!

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Tuesday 11.11.14

Tuesday 11.11.14

"Team Jack"
Teams of 2
AMRAP 20:
10 Push Presses (115/80)
10 Kettlebell Swings (53/35)
10 Box Jumps (24/20)
Parters complete full rounds before switching.

Box Brief -  Save the Date! Friday, Dec 19 - CFNE Holiday Party

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