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!

read more

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!

read more

Saturday 10.4.14

Saturday 10.4.14

"Big Mama"
Athlete's Choice:
25 / 50 / 100 rounds

1 Strict Handstand Pushup
2 Squat Cleans (135/95)
3 Burpees

Box Brief - Family Nurturing Center Fundraiser WOD!

read more

Friday 10.3.14

Friday 10.3.14

"Melbourne Shuffle"
5 rounds:
12 Kettlebell Swings (70/53)
12 Toes to Bar
200 Meter Run

Box Brief - Great times at Bring a Friend Day yesterday!
Let them know about the new Group Elements!
First class starts this Monday... register online!

read more

Thursday 10.2.14

Thursday 10.2.14

*** Today is Bring-a-Friend Day! ***
"Skip Jive"
Teams of 2
AMRAP 20:
1 Burpee Box Jump (24/20), 1 Calorie Row
2 Burpee Box Jumps (24/20), 2 Calorie Row
3 Burpee Box Jumps (24/20), 3 Calorie Row

Relay style, each partner completes the reps before advancing.
Continue to climb as high as possible in the 20 minutes.

Box Brief - Group Elements starts Monday!

read more

Wednesday 10.1.14

Wednesday 10.1.14

Weightlifting Wednesday
Sumo Deadlift
Build to a Heavy Set of 3

EMOM x 14
Odd Minutes:
5 Sumo Deadlifts (75%)
15 Air Squats
AMRAP Double-Unders
Even Minutes:
Rest

Box Brief - Bring a Friend Day is Tomorrow!

read more