Friday 10.10.14

Friday 10.10.14

"Bomba"
3 rounds:
400 Meter Run
30 Box Jumps (24/20)
20 Push Presses (115/80)

Box Brief - Lost and Found will be donated this weekend!

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Thursday 10.9.14

Thursday 10.9.14

"It Takes Two"
In Teams of 2, 2 rounds:
2:00 Air Squats
2:00 Deadlifts (185/135)
2:00 Hand Release Pushups
2:00 Toes to Bar

One athlete holds a Static Hold while other accumulates reps.

Box Brief - Two Classes Monday (Columbus Day) - 6AM + 9AM

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Wednesday 10.8.14

Wednesday 10.8.14

Weightlifting Wednesday
Power Clean
Build to a Heavy Single

"Cashout"
On the Minute x 10:
2 Power Cleans (75%)
5 Burpees over Bar

Box Brief - CFNE Recipe Book

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Tuesday 10.7.14

Tuesday 10.7.14

"Annie"
50-40-30-20-10
Double-Unders
AbMat Sit-Ups

Box Brief - O2X Challenge next weekend... Mountain Climb!

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Monday 10.6.14

Monday 10.6.14

"Cham Cham"
30-20-10-5
Chest-to-Bar Pull-Ups
Thrusters (95/65)

Box Brief - Theo Matheos, CFNE Firebreather of the Month!

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Sunday 10.5.14

Sunday 10.5.14

*** Open Gym 9:00AM - 11:00AM ***
Weighted Pull-Up
3 sets of 5
"Burner"
40 Strict Pull-Ups
* Every time athlete drops off bar, 30 Double-Unders
"Cashout"
CrossOver Symmetry "Recovery" or "IronScap"

Box Brief - CFNE Recipe Book!

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