Tuesday 11.04.14

Tuesday 11.04.14

"Hot Tamale"
4 rounds:
5 Power Cleans (185/135)
200 Meter Run

Box Brief - Bring A Friend Day... this Thursday!

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Monday 11.03.14

Monday 11.03.14

"East Coast Championships Online Qualifier"
AMRAP 5:
10 Barbell Facing Burpees
15 Thrusters (95/65)
20 Chest-to-Bar Pull-Ups
At the 5:00 Mark:
Establish a 5-Rep Max Low-Hang Snatch
At the 10:00:
25 Overhead Squats (135/95)
75 Double-Unders
25 Calorie Row
75 Double-Unders
25 Overhead Squats (135/95)

Box Brief - Noon class splits to 11:30 + 12:30 today!

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Sunday 11.02.14

Sunday 11.02.14

Open Gym 9AM to 11AM
Deadlift
Build to a Heavy Set of 5 Reps

"Snickerdoodle"
AMRAP 3: 10 Wallballs (20/14), 20 Double-Unders
Rest 1:00
AMRAP 3: Burpees
Rest 1:00
AMRAP 3: 10 WallBalls (20/14), 20 Double-Unders

Box Brief - Starting Monday, 12:00 splits to 11:30 + 12:30!!!

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Saturday 11.01.14

Saturday 11.01.14

Two Classes Today - 7am + Noon
"Fireball"
Teams of 3
AMRAP 20:
9 Calorie Row
9 Box Jump Overs (20)
9 Thrusters (95/65)

Box Brief - Starting Monday, Noon class splits to 11:30 + 12:30!

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Friday 10.31.14

Friday 10.31.14

Happy Halloween CFNE!

"Bone Appetit"
AMRAP 20:
31 Box Jumps (30/24)
31 Chest-to-Bar Pull-Ups
31 Kettlebell Swings (70/53)
31 FR Step Out Lunge (90/65)
31 Toes-to-bar
31 Push Press (95/65)
31 Hip Extensions (25)
31 Wallballs (30/20)
31 Burpees
31 Calorie Row

Box Brief - Two classes Saturday - 7am + Noon
Monday - Noon class splits to 11:30 + 12:30

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Thursday 10.30.14

Thursday 10.30.14

Clean and Jerk
Build to a Heavy Single

"Grace Gets Personal"
30 Clean and Jerks (65%)

Box Brief - Two classes Saturday - 7am and Noon
This Monday, Nov 3rd - Noon class will split to 11:30 + 12:30 classes

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