Friday 8.4.17

Kerri

FREE CLASS FRIDAY

OPEN
3 Rounds:
10 Front Squats (185/135)
20 Chest to Bar Pull-Ups
50 Double Unders

PERFORMANCE
3 Rounds:
10 Front Squats (155/105)
20 Pull-Ups
50 Double Unders

FITNESS
3 Rounds:
10 Front Squats (135/95)
20 Pull-Ups
100 Single Unders

Post scores to comments.

Compare scores HERE

Box Brief
*** Save The Date — CrossFit Games ***
Thursday, August 3rd – Sunday, August 6th

Watch Katrin compete at the CrossFit Games HERE 

Thursday 8.3.17

Joey

OPEN & PERFORMANCE
“Ring the Bell”
27-21-15-9
Kettlebell Swings (70/53)
Burpees
400 Meter Run

FITNESS
“Ring the Bell”
27-21-15-9
Kettlebell Swings (53/35)
Burpees
400 Meter Run

Post scores to comments.

Box Brief
*** Save The Date — Free Class Friday ***
Friday, August 4th

Wednesday 8.2.17

Hamel

OPEN
Overhead Squat – Heavy Single

Snatch Balance – Heavy Single
Snatch – Heavy Single

then

“Bumblebee”
AMRAP 7
Power Snatch (115/80)
EMOM: 7 Wall Balls (30/20)

PERFORMANCE
Overhead Squat – Heavy Single

Snatch Grip Behind the Neck Push Jerk – Heavy Single
Power Snatch – Heavy Single

then

“Bumblebee”
AMRAP 7
Power Snatch (95/65)
EMOM: 7 Wall Balls (20/14)

FITNESS
Overhead Squat – Heavy Single
Snatch Grip Behind the Neck Push Jerk – Heavy Single
Power Snatch – Heavy Single

then

“Bumblebee”
AMRAP 7
Power Snatch (75/55)
EMOM: 7 Wall Balls (20/14)

Post scores to comments.

Box Brief
*** Save The Date — Free Class Friday ***
Friday, August 4th

Tuesday 8.1.17

Todd

“Boat Race”
3 Rounds:

500 Meter Row
400 Meter Run
Rest 3:00 between rounds

Post scores to comments. 

Compare scores HERE

Box Brief
Congratulations to our August Member of the Month, Todd Himstead!

Congrats Todd!

When and how did you get started with us?
In 2013, maybe six months after heart surgery for an “electrical” problem, AFib, that would occasionally kick in when I ran. The procedure was amazing but when I started up running I never got my mojo back. I knew about CFNE from Saint, Cary, and Trina and I had a feeling that I needed more intensity. I finished Elements with Ashley and then my first WOD with Heather, Montoya, and the nooners was Fran. Well, there’s some intensity for you! Lindsey (my wife) followed me in the door maybe a year later.

Favorite workout?/Least favorite workout?
I thoroughly enjoyed “Rae-Toe” from last year–a teams of two, 20-minute AMRAP with 2 C&Js, 6 Rope Climbs, 30′ Handstand Walk (or wall walk sub), and the C&Js climb by two in each round. I love that intensity from team workouts with a little rest built in, plus rope climbs and handstands just feel like playing on the playground. Least favorite? I appreciate Filthy Fifty, but those 50 burpees are the greatest suffering in CF for me.

What’s the wallpaper on your phone right now?
Lindsey, our boys, and me at 13,000 feet on a hike near Long’s Peak in Colorado last summer. My perfect day. (photo above)

What’s in your most frequently used emoji tab?
I have one of those exclusive phones that delete your app data every couple of days–for no extra charge–so the list is short.

What’s the first album you ever bought?
Bat out of Hell by Meatloaf….that’s right and I still enjoy every bit of it. But I know if a song ever came on during a WOD, Coach would skip to the next after about three bars.

What’s your favorite CFNE tradition?
Besides the 12:30 with Coach Erin, which is awesome? Even though I didn’t make it this year, the answer is easy–Friday Night Lights. I love the energy, the support, the camaraderie, and the great people in our gym.

What’s the last thing you searched for on Google?
“Sources of medium chain fatty acids.” I’m listening to the audiobook of Grain Brain so that one followed “algal DHA supplement.” Fortunately, I don’t have to disclose my search on fecal transfer, because that was an earlier chapter.

What’s your favorite flavor of Ben and Jerry’s?
Since I went to college in Vermont in the 1980s, this question is close to my heart. The factory truck used to come to town and sell “defective” pints out the back for a dollar. Defective might mean they added too many mix-ins. So Defective Coffee Heath Bar Crunch would be my favorite old school flavor but I go for Phish Food now.

If you were a vegetable, what vegetable would you be?
Can a tree be called a vegetable? If so, then a beech tree. Beech trees are resilient, tall and strong, and live in communities that support one another by sharing nutrients and information. A beech tree standing alone is vulnerable but surrounded by family and friends, it thrives. (You can look it up: The Hidden Life of Trees, Wohlleben, 2016.)

If you were stranded on a desert island, what three items would you want to have with you?
Assuming the island comes with a coconut tree and seaweed, I’ll be all set for medium chain fatty acids and algal DHA. So I’d go with Bat out of Hell, Defective Coffee Heath Bar Crunch, and a beech tree with my family in it.

Monday 7.31.17

Lori & Will

OPEN
“Nasty Girls”
3 Rounds:
50 Air Squats
7 Ring Muscle-Ups
10 Hang Power Cleans (135/95)

PERFORMANCE
“Nasty Girls”
3 Rounds:
50 Air Squats
7 Burpee Chest to Bar Pull-ups
10 Hang Power Cleans (135/95)

FITNESS
“Nasty Girls”
3 Rounds:
50 Air Squats
7 Burpee Pull-ups
10 Hang Power Cleans (115/80)

Post scores to comments.

Compare scores HERE

Box Brief
*** Save The Date — Free Class Friday ***
Friday, August 4th

Sunday 7.30.17

Shelby

“Fins Out”
4 Rounds:
10 Close Grip Pushups
15 DB Bent Over Rows, each (50/35)
20 Strict Presses (empty barbell)
25 Banded Pull Aparts
30 Sit-Ups

Rest as needed between rounds

Post scores to comments.

Box Brief
*** Save The Date — Free Class Friday ***
Friday, August 4th