Friday 1.15.2021

“SOLITARY CONFINEMENT”
On the 2:00 x 4 Sets:
9 Strict Press
9 Strict Pull-ups

On the 2:00 x 1 Set:
500/400 Meter Row

On the 2:00 x 4 Sets:
7 Push Press
7 Strict Pull-ups

On the 2:00 x 1 Set:
500/400 Meter Row

On the 2:00 x 4 Sets:
5 Push Jerks
5 Strict Pull-ups

On the 2:00 x 1 Set:
500/400 Meter Row

*Score is Heaviest Weight at Each Lift (SP + PP + PJ)*

Thursday 1.14.2021

“IT TAKES 2”
16 Rounds Total [8 Each]:

AMRAP 2:
30 Double Unders (45 Single Unders)
16 Single Dumbbell Hang Power Snatches
Max Goblet Squats with Time Remaining

*Performed in Teams of 2* 
*Switch After Full Rounds* 
*Score is Total Goblet Squats*

Wednesday 1.13.2021

*1 Minute Rest Between Rounds*
*Your Choice On Box Height*
*Enter Deadlift Weight Used Each Round*
*Score Is Total Combined Weight*

Tuesday 1.12.2021

“JACKIEIKCAJ”
[0:00-5:00]: 1,000/800 Meter Row

[5:00-10:00]: 50 Thrusters
[10:00-15:00]: 30 Strict Pull-ups
[15:00-20:00]: 50 Thrusters
[20:00-25:00]: 1,000/800 Meter Row

*You Choose The Thruster Weight* 
*Score is Thruster Weight Used*

Sunday 1.10.2021

“Bench Clearer”
10-8-6-4-2:
Bench Press

After Each Set:
30 Single Dumbbell Glute Bridges
50 Leg Lifts Over Dumbbells
1,500 Meter Bike Erg (Recovery Pace)

* Build In Weight On Bench Press

Saturday 1.9.2021

“Total Gym”
Every 2 Minutes x 15 Sets:
Sets 1-5: Strict Press (9-7-5-3-1)
Sets 6-10: Back Squats (9-7-5-3-1)
Sets 11-15: Deadlifts (9-7-5-3-1)

*Build In Weight With Each Set
*Score Is Heavy Single Weight At Each Movement

Wednesday 1.6.2021

“2-Minute Drill”
2 Minutes Front Plank
2 Minutes Single Dumbbell Russian Swings
2 Minutes AbMat Sit-ups
2 Minutes Single Dumbbell Push Press
2 Minute Side Plank (Each Side)
2 Minutes Single Dumbbell Snatches
2 Minute Russian Twists

*1 Minute Easy Bike Between Movements
*Score is Dumbbell Weight

Tuesday 1.5.2021

“Pick Six”
6 Rounds x AMRAP 2:
50 Double Unders
Max Front Squats
Rest 2 Minutes Between Rounds

[OPEN & PEFORMANCE]
Round 1: 115/85
Round 2: 135/95
Round 3: 155/105
Round 4: 165/115
Round 5: 185/135
Round 6: 205/145

[FITNESS]
Round 1: 75/55
Round 2: 95/65
Round 3: 105/75
Round 4: 115/85
Round 5: 135/95
Round 6: 155/105

Sunday 1.3.2021

Barbell EMOM
On the Minute x 20:
Minute 1: 4 Power Snatches
MInute 2: 6 Overhead Squats

Score: Heaviest Barbell Load

Box Brief
Start your day with Sarah’s yoga class from 7:45-8:45am and/or open gym from 9-11am!

Saturday 1.2.2021

“Body Language”
10 Sets:
2 Minutes On
1 Minute Off
– – – – – – – – – – – – – – – – – – – – – – – – – – –
20 Strict Pull-ups
30 Weighted AbMat Sit-ups
40 Single Dumbbell Floor Press
50 Single Dumbbell Box Step-ups (24”/20”)

Your Score is the Sum Total of Your 3 Dumbbell Movement Weights

Box Brief
Regular class schedule today! Come on in for the 7, 8, 9, or 10am class! 

Friday 1.1.2021

“Starting Over”
AMRAP 15:
30 Double Unders (45 Singles)
10 Burpees

Box Brief
CFNE will be closed today! Hit the workout above from home and we’ll be back at it tomorrow for our regular Saturday class schedule!

Thursday 12.31.2020

Times Square
AMRAP 2:
500/400 Meter Bike Erg
Max Kettlebell Swings

* Rest 1 Minute Between Rounds
* Repeat Until You Complete 150 Kettlebell Swings
* 30 Minute Time Cap

OPEN & PERFORMANCE: (53/35)
FITNESS: (35/25)

Box Brief
Open Gym 8am-11am Today!

Tuesday 12.29.2020

“F•R•I•E•N•D•S”
[OPEN & PERFORMANCE]
Teams of 2
AMRAP 25:
5 Box Jumps (30″/24″)
7 Deadlifts
9 Toes to Bar
25 Double Unders

[FITNESS]
Teams of 2
AMRAP 25:
5 Box Jumps (30″/24″)
7 Deadlifts
9 Toes to Bar
40 Single Unders

* Switch After Full Rounds
* Score is Combined Heaviest Deadlift Weight

Monday 12.28.2020

Strict Press (5-3-1)
Minute 1: 5 Strict Press
Minute 2: 5 Strict Press
Minute 3: 5 Strict Press
Minute 4: 3 Strict Press
Minute 5: 3 Strict Press
Minute 6: 3 Strict Press
Minute 7: 1 Strict Press
Minute 8: 1 Strict Press
Minute 9: 1 Strict Press
Minute 10: Rest

Strict Press (Drop Set)
[From 11:00 – 13:00]
2 Minutes Max Reps @ 70% Heaviest Single

 

 

Barbell Tabata
1. Barbell Back Squats
2. Barbell Back Rack Reverse Lunges
3. Barbell Bent Over Rows
Rest 1 Minute Between Movements