Monday 10.13.14

Monday 10.13.14

Two Classes Today - 6AM + 9AM
"Clovis"
10 Mile Run
150 Burpee Pull-Ups

Partition Reps as Desired.

Box Brief - CFNE Internal Team Throwdown 10 Days away!

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Sunday 10.12.14

Sunday 10.12.14

Open Gym - 9AM to 11AM
Deadlift
Build to a Heavy 3 Rep
Build to a Heavy 10 Rep

"Cashout"
AMRAP 5:
5 Deadlifts (185/135)
10 Wallballs (20/14)

Box Brief - Two Classes Monday - 6AM and 9AM!

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Saturday 10.11.14

Saturday 10.11.14

"Jota"
Teams of 3
AMRAP 20:
10 Dumbbell Snatches (70/50)
15 Calorie Row

Box Brief - Two Classes Monday - 6AM and 9AM

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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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