Tuesday 12.9.14

Tuesday 12.9.14

"Task Priority"
Teams of 2, 3 rounds:
40 Wall Balls (20/14)
40 Sumo-Deadlift High Pulls (75/55)
40 Box Jumps Overs (24/20)
40 Burpees
40 Calorie Row
Rest 1:00 Between Rounds

Box Brief - Two Dates to Save!
December 16 - CFNE Ladies Night
December 19 - CFNE Holiday Party

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Monday 12.8.14

Monday 12.8.14

"Open 13.4"
Climbing Ladder for 7 Minutes:
3 Clean and Jerks (135/95), 3 Toes to Bar
6 Clean and Jerks (135/95), 6 Toes to Bar
9 Clean and Jerks (135/95), 9 Toes to Bar
Continue to add 3 repetitions per round until the 7 Minute Cap.

Box Brief - December 19... CFNE Holiday Party!

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Sunday 12.7.14

Sunday 12.7.14

Open Gym 9AM - 11AM
Front Squat
5 - 4 - 3 - 2 - 1

"Burner"
For Time:
1K Row
*On the Minute, 3 Squat Cleans (135/95)*

Box Brief
Today is our CrossOver Symmetry Workshop @ 11AM!

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Saturday 12.6.14

Saturday 12.6.14

"Smoke Show"
Teams of 2
AMRAP 5-4-3-2-1:
10 Pull-Ups
10 Hand-Release Pushups
10 Power Snatches (75/55)

Each Partner completes 5 AMRAP's individually - 5/4/3/2/1.

Box Brief
CrossOver Symmetry Workshop tomorrow @ 11AM

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Friday 12.5.14

Friday 12.5.14

"White Lightning"
21-15-9:
Deadlifts (225/155)
Box Jumps (24/20)
Wall Balls (20/14)

Box Brief
CrossOver Symmetry Workshop this Sunday @ 11AM
... January 1st, Paleo Challenge!

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Thursday 12.4.14

Thursday 12.4.14

"Deck of Cards"
Number represents repetitions  (Face cards = 10, Aces = 200m Run)
Suit represents the movement.

Hearts = Burpees
Diamonds = Sit-Ups
Spades = Kettlebell Swings
Clubs = Goblet Squats

Cards are flipped over one at a time.
Entire class completes the repetitions before flipping the next card.

Box Brief - Bring a Friend Day Today!!!

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