Sunday 2.24.19

Katie

OPEN & PERFORMANCE
“U-Turn”

For Time:
100 Double-Unders, 50 Reverse Lunges, 25 Pushups
80 Double-Unders, 40 Reverse Lunges, 20 Pushups
60 Double-Unders, 30 Reverse Lunges, 15 Pushups
40 Double-Unders, 20 Reverse Lunges, 10 Pushups
20 Double-Unders, 10 Reverse Lunges, 5 Pushups

FITNESS
“U-Turn”
For Time:
150 Single Unders, 50 Reverse Lunges, 25 Pushups
120 Single Unders, 40 Reverse Lunges, 20 Pushups
90 Single Unders, 30 Reverse Lunges, 15 Pushups
60 Single Unders, 20 Reverse Lunges, 10 Pushups
30 Single Unders, 10 Reverse Lunges, 5 Pushups

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Box Brief
**SAVE THE DATE**
Friday March 22nd @ 6:30 PM
Friday Night Lights for 19.5!

Saturday 2.23.19

Lindsey

OPEN
“Barista”
Teams of 3
For Time: (30 Minute Time Cap)
150/100 Calorie Bike
70 Clean and Jerks (135/95)
70 Toes to Bar
50 Clean and Jerks (155/105)
50 Chest to Bar Pull-ups
30 Clean and Jerks (185/135)
30 Bar Muscle-ups
150/100 Calorie Bike

PERFORMANCE
“Barista”
Teams of 3
For Time: (30 Minute Time Cap)
150/100 Calorie Bike
70 Clean and Jerks (135/95)
70 Toes to Bar
50 Clean and Jerks (155/105)
50 Pull-ups
30 Clean and Jerks (185/135)
30 Burpee Pull-ups
150/100 Calorie Bike

FITNESS
“Barista”
Teams of 3
For Time: (30 Minute Time Cap)
150/100 Calorie Bike
70 Clean and Jerks (95/65)
70 Toes to Bar
50 Clean and Jerks (115/80)
50 Pull-ups
30 Clean and Jerks (135/95)
30 Burpee Pull-ups
150/100 Calorie Bike

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Box Brief
**Next Saturday March 2nd**
Instead of Free Class Friday we will have Share the Sweat Saturday!
Bring in Friends and Family for an awesome Saturday WOD for all levels!

Friday 2.22.19

Kate

OPEN – PERFORMANCE – FITNESS
19.1
AMRAP 15:
19 Wallballs (20/14)
19 Calorie Row

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Box Brief
First Day of the Open Today!
If you are competing the Open, please take the judges course HERE before end of day on Monday.

For the first four weeks during the Open, we will be offering a 6:30pm class on Friday! This hour will be run just like a typical class and will give athletes an opportunity to complete the Open workout!

Thursday 2.21.19

Chris

OPEN – PERFORMANCE – FITNESS
“Goat Day”
On the Minute x 20
Odd Minutes: Movement 1
Even Minutes: Movement 2

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“Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Ring Dips, Overhead Squats. These are the best days to turn perceived “weaknesses” into “strengths.” No better way to do that than today.

“Goat Days” give you an opportunity to refine skills or work on your weaknesses. Today is geared towards “practice,” dialing in our mechanics with a controlled heart rate. As an example, to improve the technique of double-unders, we want to practice at a low-intensity where we can really focus on the mechanics of the hands and the timing of the jump. 

Choose two “Goats” to work on, and we’ll alternate between them on each minute. Coaches will have great suggestions in class. For those who want a little more structure, there will also be an alternate, low impact 20 minute EMOM in class posted every week.

Box Brief
**Friday Night Lights Blowout 3/22, 6:30 PM at CFNE**
Adaptive Athletes from Crossroads Alliance and Camp Arrowhead will throw down on 19.5 in the first heat, everyone come and yell your lungs out for these inspirational and amazing athletes.  Everyone welcome to do the WOD or just come and hang out and be a part of the fun. We’ll have a DJ, pizza, some adult beverages and a guaranteed great time. 

Wednesday 2.20.19

Kev B

OPEN & PERFORMANCE
“Double Play”
AMRAP 15:
5 Power Snatches (115/80)
10 Overhead Squats (115/80)
15 Hang Power Cleans (115/80)
20/15 Calorie Row
50 Double Unders

FITNESS
“Double Play”
AMRAP 15:
5 Power Snatches (75/55)
10 Overhead Squats (75/55)
15 Hang Power Cleans (75/55)
20/15 Calorie Row
75 Single Unders

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Box Brief
Friday Night Lights Blowout 3/22 at 6:30 PM
Adaptive Athletes from Crossroads Alliance and Camp Arrowhead will throw down on 19.5 in the first heat, everyone come and yell your lungs out for these inspirational and amazing athletes.  Everyone welcome to do the WOD or just come and hang out and be a part of the fun. We’ll have a DJ, pizza, some adult beverages and a guaranteed great time!

Tuesday 2.19.19

Christina

OPEN & PERFORMANCE
Deadlift
Build to a Heavy Set of 3

“Dead Ahead”
4 Rounds:
21 Deadlifts (135/95)
15 Box Jump Overs (24/20)
9 Push Jerks (135/95)

FITNESS
Deadlift
Build to a Heavy Set of 3

“Dead Ahead”
4 Rounds:
21 Deadlifts (95/65)
15 Box Jump Overs (24/20)
9 Push Jerks (95/65)

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Box Brief
Next Week Saturday March 2nd:
Free Class SATURDAY
Due to Open 19.1, bring friends on the following Saturday!

Monday 2.18.19

Peter D

OPEN & PERFORMANCE
“Meatball”
For Time:
75 Wallballs (20/14)
50/35 Calorie Bike
10 Rounds of Strict “Cindy”

FITNESS
“Meatball”
For Time:
75 Wallballs (14/10)
50/35 Calorie Bike
10 Rounds of Strict “Cindy”

1 Round of Strict Cindy = 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats

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Box Brief
**SAVE THE DATE**
Friday March 22nd @ 6:30 PM
Friday Night Lights for 19.5!

Sunday 2.17.19

David W

OPEN & PERFORMANCE
“Escape From Wonderland”
3 Rounds:
75 Double Unders
50 Air Squats
25/18 Calorie Row

FITNESS
“Escape From Wonderland”
3 Rounds:
125 Single Unders
50 Air Squats
25/18 Calorie Row

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Box Brief
The Open starts Next Week. Programming for the Open will include GOAT Days and chances to repeat workouts if desired.
– – – – – – – – – – – – – – – – – – – – – – – – – – – – –
THURSDAY: “Goat Days” giving athletes an opportunity to refine skills or work on their weaknesses. Athletes will choose two movements to alternate between on the minute for 20 minutes. For those who want a little more structure, there will also be an alternate, low impact 20 minute EMOM programmed every week.
– – – – – – – – – – – – – – – – – – – – – – – – – – – – –
FRIDAY: The Open workout announced on Thursday night will be the programmed Class workout for Friday.
– – – – – – – – – – – – – – – – – – – – – – – – – – – – –
MONDAY: There will be two workouts programmed on Monday. Athletes can choose to repeat the Open workout or complete an alternate workout, which will have a similar time domain.
– – – – – – – – – – – – – – – – – – – – – – – – – – – – –

Saturday 2.16.19

The CFNE Way - Episode 49c - Should You Sign Up For The Open?
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OPEN & PERFORMANCE
“Leaps & Bounds”
Teams of 3
For Time (30 Minute Time Cap):
120 Power Snatches (75/55)
120 Box Jump Overs (24/20)
12 Rope Climbs
90 Power Snatches (95/65)
90 Box Jump Overs (24/20)
9 Rope Climbs
60 Power Snatches (115/80)
60 Box Jump Overs (24/20)
6 Rope Climbs
30 Power Snatches (135/95)
30 Box Jump Overs (24/20)
3 Rope Climbs

FITNESS
“Leaps & Bounds”
Teams of 3
For Time (30 Minute Time Cap):
120 Power Snatches (65/45)
120 Box Jump Overs (24/20)
12 Rope Climbs
90 Power Snatches (75/55)
90 Box Jump Overs (24/20)
9 Rope Climbs
60 Power Snatches (95/65)
60 Box Jump Overs (24/20)
6 Rope Climbs
30 Power Snatches (115/80)
30 Box Jump Overs (24/20)
3 Rope Climbs

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Box Brief
**The Open Schedule Next Week**
THURSDAY: “Goat Days” giving athletes an opportunity to refine skills or work on their weaknesses.
FRIDAY: The Open workout announced on Thursday night will be the programmed Class workout for Friday.
MONDAY: There will be two workouts programmed Open Repeat or a similar time domain WOD

Friday 2.15.19

Morgan

OPEN & PERFORMANCE
“Waterproof”
For Time:
21 – 15 – 9
Row Calories (Women: 15-10-5)
Front Squats (95/65)

15 – 12 – 9
Toes to Bar
Hang Squat Cleans (95/65)

12 – 9 – 6
Lateral Barbell Burpees
Thrusters (95/65)

 

FITNESS
“Waterproof”
For Time:
21 – 15 – 9
Row Calories (Women: 15-10-5)
Front Squats (75/55)

15 – 12 – 9
Toes to Bar
Hang Squat Cleans (75/55)

12 – 9 – 6
Lateral Barbell Burpees
Thrusters (75/55)

 

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Box Brief
**SAVE THE DATE**
Friday March 22nd @ 6:30 PM
Friday Night Lights for 19.5!

Thursday 2.14.19

Tabitha

OPEN & PERFORMANCE
“Bloodshot”
5 Rounds
20 Kettlebell Swings (53/35)
20 AbMat Sit-ups
20 Wallballs (20/14)

FITNESS
“Bloodshot”
5 Rounds
20 Kettlebell Swings (53/35)
20 AbMat Sit-ups
20 Wallballs (14/10)

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Box Brief
**The Open is coming up next week! Thursdays, Fridays, and Mondays will run as follows**

THURSDAY: “Goat Days” giving athletes an opportunity to refine skills or work on their weaknesses. Athletes will choose two movements to alternate between on the minute for 20 minutes. For those who want a little more structure, there will also be an alternate, low impact 20 minute EMOM programmed every week.

FRIDAY: The Open workout announced on Thursday night will be the programmed Class workout for Friday.

MONDAY: There will be two workouts programmed on Monday. Athletes can choose to repeat the Open workout or complete an alternate workout, which will have a similar time domain.

Wednesday 2.13.19

Toni

OPEN & PERFORMANCE
Push Jerk
Build to a Heavy Set of 3

“Squeaky Wheel”
AMRAP 15:

60 Double Unders
30/21 Calorie Bike
10 Push Jerks (165/110)

FITNESS
Push Jerk
Build to a Heavy Set of 3

“Squeaky Wheel”
AMRAP 15:

90 Single Unders
30/21 Calorie Bike
10 Push Jerks (115/80)

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Compare Heavy 3 Push Jerk HERE
Compare “Squeaky Wheel” HERE

Box Brief
The Open Starts Next Week!
Fridays will be the posted Open workouts
As always we will have modification options for Open, Performance, and Fitness Athletes!

Tuesday 2.12.19

Jamie

OPEN
“Top Heavy”
AMRAP 18:
9 Power Cleans (155/105)
12 Strict Handstand Push-ups
9 Front Squats (155/105)
12 Strict Pull-ups

PERFORMANCE
“Top Heavy”
AMRAP 18:
9 Power Cleans (155/105)
12 Strict Dumbbell Press (50’s/35’s) 
9 Front Squats (155/105)
12 Strict Pull-ups

FITNESS
“Top Heavy”
AMRAP 18:
9 Power Cleans (115/80)
12 Strict Dumbbell Press (35’s/25’s) 
9 Front Squats (115/80)
12 Strict Pull-ups

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Box Brief
The Open is coming up!
Next Friday we will be doing 19.1 as our class workout
We will have scaling options for Open, Performance, and Fitness Athletes

Monday 2.11.19

Kevin

OPEN & PERFORMANCE
“Shut Down”
On the 4:00 x 6 Rounds:
12 Dumbbell Snatches (50/35)
12 Burpees Over Dumbbell
12 x 10 Meter Shuttles

FITNESS
“Shut Down”
On the 4:00 x 6 Rounds:
12 Dumbbell Snatches (35/25)
12 Burpees Over Dumbbell
12 x 10 Meter Shuttles

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Box Brief
Thanks to everyone who came out for the TILT Row-A-Thon Saturday and the Handstand Seminar yesterday!

Sunday 2.10.19

Toni

OPEN – PERFORMANCE – FITNESS
“Hardball”
5 Rounds:
21 AbMat Sit-ups
18 Medicine Ball Squat Jumps (20/14)
50′ Walking Lunge

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Box Brief
TODAY!!!!
Handstand Seminar with Coach Tori!
8-9am before Open Gym, all are welcome!
Come Get Gymnasty!

Saturday 2.9.18

Allie

OPEN & PERFORMANCE
“Mumbo Jumbo”
Teams of 3

For Time (30 Minute Cap)
3 Rounds:
30 Deadlifts (95/65)
30 Hang Power Cleans (95/65)
30 Push Jerks (95/65)

150/100 Calorie Bike

2 Rounds:
30 Deadlifts (135/95)
30 Hang Power Cleans (135/95)
30 Push Jerks (135/95)

150/100 Calorie Bike

1 Round:
30 Deadlifts (175/125)
30 Hang Power Cleans (175/125)
30 Push Jerks (175/125) 

FITNESS
“Mumbo Jumbo”
Teams of 3
For Time (30 Minute Cap)
3 Rounds:
30 Deadlifts (95/65)
30 Hang Power Cleans (95/65)
30 Push Jerks (95/65)

150/100 Calorie Bike

2 Rounds:
30 Deadlifts (115/80)
30 Hang Power Cleans (115/80)
30 Push Jerks (115/80)

150/100 Calorie Bike

1 Round:
30 Deadlifts (135/95)
30 Hang Power Cleans (135/95)
30 Push Jerks (135/95) 

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Box Brief
Tomorrow Sunday Feb 10th
Handstand Seminar with Coach Tori!
8-9am before Open Gym. All are welcome!

Friday 2.8.19

Steph

OPEN & PERFORMANCE
“Twenty-Something”
AMRAP 20:
30 Overhead Squats (95/65)
30 Box Jumps (24/20)
30 Toes to Bar
30/21 Calorie Row

FITNESS
“Twenty-Something”
AMRAP 20:
30 Overhead Squats (75/55)
30 Box Jumps (24/20)
30 Toes to Bar
30/21 Calorie Row

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Compare Scores HERE

Box Brief
This Sunday Feb. 10th
Handstand Walk Seminar with Coach Tori!
8-9am before Open Gym, all are welcome!

Thursday 2.7.19

Lindsey

OPEN
“Crop Top”
5 Rounds:
21 Wallballs (20/14)
200′ Farmers Carry (53’s/35’s)
9 Strict Handstand Push-ups

PERFORMANCE
“Crop Top”
5 Rounds:
21 Wallballs (20/14)
200′ Farmers Carry (53’s/35’s)
9 Dumbbell Strict Press (50’s/35’s)

FITNESS
“Crop Top”
5 Rounds:
21 Wallballs (14/10)
200′ Farmers Carry (53’s/35’s)
9 Dumbbell Strict Press (35’s/25’s)

Post Score to Comments

Box Brief
This Sunday Feb. 10th
Handstand Walk Seminar with Coach Tori!
8-9am before Open Gym, all are welcome!

Wednesday 2.6.18

Ashley

OPEN
“Sole Cycle”
AMRAP 5:
15 Barbell Facing Burpees
21 Power Cleans (155/105)
27/21 Calorie Bike

Rest 5 Minutes

AMRAP 5:
15 Barbell Facing Burpees
21 Power Cleans (135/95)
27/21 Calorie Bike

Rest 5 Minutes

AMRAP 5:
15 Barbell-Facing Burpees
21 Power Cleans (115/85)
27/21 Calorie Bike

 

PERFORMANCE
“Sole Cycle”
AMRAP 5:
15 Lateral Barbell Burpees
21 Power Cleans (155/105)
27/21 Calorie Bike

Rest 5 Minutes

AMRAP 5:
15 Lateral Barbell Burpees
21 Power Cleans (135/95)
27/21 Calorie Bike

Rest 5 Minutes

AMRAP 5:
15 Lateral Barbell Burpees
21 Power Cleans (115/85)
27/21 Calorie Bike

 

PERFORMANCE
“Sole Cycle”
AMRAP 5:
15 Lateral Barbell Burpees
21 Power Cleans (115/80)
27/21 Calorie Bike

Rest 5 Minutes

AMRAP 5:
15 Lateral Barbell Burpees
21 Power Cleans (95/65)
27/21 Calorie Bike

Rest 5 Minutes

AMRAP 5:
15 Lateral Barbell Burpees
21 Power Cleans (75/55)
27/21 Calorie Bike

 

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Box Brief
Congrats to our Nutrition Challenge Winners!

Sarah Gardner
Simone Gill
Sharon Winn
Alison Carothers

All 4 winners had perfect scores of ZERO points!

Tuesday 2.5.18

Tabitha

OPEN
“Dubble Bubble”
AMRAP 15:
25 Double Unders
5 Power Snatches (135/95)
25 Double Unders
5 Bar Muscle-ups

PERFORMANCE
“Dubble Bubble”
AMRAP 15:
25 Double Unders
5 Power Snatches (135/95)
25 Double Unders
10 Strict Pull-ups

FITNESS
“Dubble Bubble”
AMRAP 15:
40 Single Unders
5 Power Snatches (95/65)
40 Single Unders
10 Strict Pull-ups

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Box Brief
The Mindful Month of Eating is over!
Tally up your scores by the end of Tuesday before the bored is taken down.
We will announce the winners on Wednesday!