Wednesday 7.25.18

Heather

OPEN & PERFORMANCE
“Fire Alarm”
3 Rounds Bergeron Beep Test (75/55)
50/35 Cal Row
3 Rounds Bergeron Beep Test (75/55)
50/35 Cal Row
3 Rounds Bergeron Beep Test (75/55)

FITNESS
“Fire Alarm”

3 Rounds Bergeron Beep Test (65/45)
50/35 Cal Row
3 Rounds Bergeron Beep Test (65/45)
50/35 Cal Row
3 Rounds Bergeron Beep Test (65/45)

1 Round of Bergeron Beep Test:
7 Thrusters
7 Pull-ups
7 Burpees

Post scores to comments.

Compare scores HERE

Box Brief
**Save the Dates**
Wednesday, August 1st – Sunday, August 5th: CrossFit Games in Madison, Wisconsin
Friday, August 10th: Free Class Friday (Second Friday of Month in August)
Friday, August 10th: Summer Social (7-11pm) at Hotel Indigo

Monday, September 24th: CFNE Charity Golf Tournament @ Charter Oaks

Tuesday 7.24.18

Trudy

OPEN & PERFORMANCE
“Pumped Up Game Changer”
21-15-9:
Deadlifts (275/185)
Box Jump (30/24)

FITNESS
“Pumped Up Game Changer”

21-15-9:
Deadlifts (155/105)
Box Jump (24/20)

Post scores to comments.

Compare scores HERE

Box Brief
**Save the Dates**
Wednesday, August 1st – Sunday, August 5th: CrossFit Games in Madison, Wisconsin
Friday, August 10th: Free Class Friday (Second Friday of Month in August)
Friday, August 10th: Summer Social (7-11pm) at Hotel Indigo

Monday, September 24th: CFNE Charity Golf Tournament @ Charter Oaks

Monday 7.23.18

Susan

OPEN & PERFORMANCE
“Foul Ball”

3 Rounds:
800 Meter Run
30 Wallballs (20/14)
30 Alternating Dumbbell Snatches (50/35)

FITNESS
“Foul Ball”

3 Rounds:
800 Meter Run
30 Wallballs (14/10)
30 Alternating Dumbbell Snatches (35/25)

Post scores to comments.

Box Brief
**Save the Dates**
Wednesday, August 1st – Sunday, August 5th: CrossFit Games in Madison, Wisconsin
Friday, August 10th: Free Class Friday (Second Friday of Month in August)
Friday, August 10th: Summer Social (7-11pm) at Hotel Indigo

Monday, September 24th: CFNE Charity Golf Tournament @ Charter Oaks

Sunday 7.22.18

Steph

OPEN & PERFORMANCE
“Catch Fire”
3 Rounds:
1,000 Meter Row
200 Meter Farmers Carry (50’s/35’s)
100′ Walking Lunge

FITNESS
“Catch Fire”

3 Rounds:
1,000 Meter Row
200 Meter Farmers Carry (35’s/25’s)
100′ Walking Lunge

Post scores to comments.

Box Brief
**Save the Dates**
Wednesday, August 1st – Sunday, August 5th: CrossFit Games in Madison, Wisconsin
Friday, August 10th: Free Class Friday (Second Friday of Month in August)
Friday, August 10th: Summer Social (7-11pm) at Hotel Indigo

Monday, September 24th: CFNE Charity Golf Tournament @ Charter Oaks

Saturday 7.21.18

Ham

OPEN & PERFORMANCE
“Limitless”
Teams of 3:
AMRAP 7:
150/100 Calorie Bike
Max Clean and Jerks (135/95)

Rest 3 Minutes

AMRAP 6:
120/80 Calorie Bike
Max Power Snatches (115/80)

Rest 3 Minutes

AMRAP 5:
90/60 Calorie Bike
Max Thrusters (95/65)

FITNESS
“Limitless”
Teams of 3:
AMRAP 7:
150/100 Calorie Bike
Max Clean and Jerks (95/65)

Rest 3 Minutes

AMRAP 6:
120/80 Calorie Bike
Max Power Snatches (75/55)

Rest 3 Minutes

AMRAP 5:
90/60 Calorie Bike
Max Thrusters (65/45)

Compare scores HERE

Post scores to comments.

Box Brief
**Save the Dates**
Wednesday, August 1st – Sunday, August 5th: CrossFit Games in Madison, Wisconsin
Friday, August 10th: Free Class Friday (Second Friday of Month in August)
Friday, August 10th: Summer Social (7-11pm) at Hotel Indigo

Monday, September 24th: CFNE Charity Golf Tournament @ Charter Oaks

Friday 7.20.18

Harold

OPEN – PERFORMANCE – FITNESS
“Cement Mixer”
On the 3:00 x 7 Rounds:
400 Meter Run
12 Toes to Bar

Compare scores HERE

Post scores to comments.

Box Brief
**Save the Dates**
Wednesday, August 1st – Sunday, August 5th: CrossFit Games in Madison, Wisconsin
Friday, August 10th: Free Class Friday (Second Friday of Month in August)
Friday, August 10th: Summer Social (7-11pm) at Hotel Indigo

Monday, September 24th: CFNE Charity Golf Tournament @ Charter Oaks

Thursday 7.19.18

Krystle

OPEN & PERFORMANCE
“Deadpool”
On the 3:00 x 7 Rounds (21 Minutes):
21 AbMat Sit-Ups
14 Medicine Ball Squat Jumps (30/20)
7-6-5-4-3-2-1 Deadlifts

FITNESS
“Deadpool”
On the 3:00 x 7 Rounds (21 Minutes):
21 AbMat Sit-Ups
14 Medicine Ball Squat Jumps (20/14)
7-6-5-4-3-2-1 Deadlifts

Round 1 is 7 deadlifts round 2 is 6….

Post scores to comments.

Box Brief
**Save the Dates**
Wednesday, August 1st – Sunday, August 5th: CrossFit Games in Madison, Wisconsin
Friday, August 10th: Free Class Friday (Second Friday of Month in August)
Friday, August 10th: Summer Social (7-11pm) at Hotel Indigo

Monday, September 24th: CFNE Charity Golf Tournament @ Charter Oaks

Wednesday 7.18.18

John

OPEN – PERFORMANCE – FITNESS
“Fortitude”
Alternating EMOM x 30 (15 Rounds):
Even Minutes – 15/12 Calorie Row
Odd Minutes – 15 Burpees

Compare scores HERE

Post scores to comments.

Box Brief
**Save the Dates**
Wednesday, August 1st – Sunday, August 5th: CrossFit Games in Madison, Wisconsin
Friday, August 10th: Free Class Friday (Second Friday of Month in August)
Friday, August 10th: Summer Social (7-11pm) at Hotel Indigo

Monday, September 24th: CFNE Charity Golf Tournament @ Charter Oaks

Tuesday 7.17.18

Andy

OPEN
“Liquid Cocaine”
5 Rounds:
5 Power Clean and Jerks (155/105)
10 Chest to Bar Pull-ups

PERFORMANCE
“Liquid Cocaine”

5 Rounds:
5 Power Clean and Jerks (155/105)
10 Pull-ups

FITNESS
“Liquid Cocaine”

5 Rounds:
5 Power Clean and Jerks (105/75)
10 Pull-ups

Compare scores HERE

Post scores to comments.

Box Brief
**Save the Dates**
Wednesday, August 1st – Sunday, August 5th: CrossFit Games in Madison, Wisconsin
Friday, August 10th: Free Class Friday (Second Friday of Month in August)
Friday, August 10th: Summer Social (7-11pm) at Hotel Indigo

Monday, September 24th: CFNE Charity Golf Tournament @ Charter Oaks

Monday 7.16.18

Julian

OPEN & PERFORMANCE
Back Squat

5 Sets of 3

Front Rack Reverse Lunge
3 Sets of 12

“Sore Subject”
Alternating Tabata x 8 Minutes:
Back Squat (45/35)
Double Unders

FITNESS
Back Squat
5 Sets of 3

Front Rack Reverse Lunge
3 Sets of 12

“Sore Subject”
Alternating Tabata x 8 Minutes:
Back Squat (45/35)
Single Unders

8 Rounds:
:20 Seconds Back Squats
:10 Seconds Rest
:20 Seconds Double Unders
:10 Seconds Rest

Post scores to comments.

Box Brief
**Save the Dates**
Wednesday, August 1st – Sunday, August 5th: CrossFit Games in Madison, Wisconsin
Friday, August 10th: Free Class Friday (Second Friday of Month in August)
Friday, August 10th: Summer Social (7-11pm) at Hotel Indigo

Monday, September 24th: CFNE Charity Golf Tournament @ Charter Oaks

Sunday 7.15.18

Susan

OPEN & PERFORMANCE
“Crunch Time”

4 Rounds For Time:
30 Russian Kettlebell Swings (70/53)
30 AbMat Sit-ups
30/21 Calorie Row

FITNESS
“Crunch Time”
4 Rounds For Time:
30 Russian Kettlebell Swings (53/35)
30 AbMat Sit-ups
30/21 Calorie Row

Post scores to comments.

Box Brief
**Save the Dates**
Friday, August 10th: Summer Social (7-11pm) at Hotel Indigo

Monday, September 24th: CFNE Charity Golf Tournament @ Charter Oaks

Saturday 7.14.18

Tori

OPEN & PERFORMANCE
“Turtle Club”

For Time:
21 Overhead Squats (95/65)
200 Meter Run
21 Thrusters (95/65)
200 Meter Run
15 Overhead Squats (95/65)
200 Meter Run
15 Thrusters (95/65)
200 Meter Run
9 Overhead Squats (95/65)
200 Meter Run
9 Thrusters (95/65)
200 Meter Run

FITNESS
“Turtle Club”

For Time:
21 Overhead Squats (75/55)
200 Meter Run
21 Thrusters (75/55)
200 Meter Run
15 Overhead Squats (75/55)
200 Meter Run
15 Thrusters (75/55)
200 Meter Run
9 Overhead Squats (75/55)
200 Meter Run
9 Thrusters (75/55)
200 Meter Run

Post scores to comments.

Box Brief
**Save the Dates**
Friday, August 10th: Summer Social (7-11pm) at Hotel Indigo

Monday, September 24th: CFNE Charity Golf Tournament @ Charter Oaks

Friday 7.13.18

Krystle

OPEN & PERFORMANCE
“Doce”
AMRAP 4:
27/21 Calorie Row
21 Power Cleans (135/95)
15 Burpee Box Jump Overs (24/20)

rest 4 minutes

AMRAP 4:
27/21 Calorie Row
21 Power Cleans (115/80)
15 Burpee Box Jump Overs (24/20)

rest 4 minutes

AMRAP 4:
27/21 Calorie Row
21 Power Cleans (95/65)
15 Burpee Box Jump Overs (24/20)

FITNESS
“Doce”
AMRAP 4:
27/21 Calorie Row
21 Power Cleans (115/80)
15 Burpee Box Jump Overs (24/20)

rest 4 minutes

AMRAP 4:
27/21 Calorie Row
21 Power Cleans (95/65)
15 Burpee Box Jump Overs (24/20)

rest 4 minutes

AMRAP 4:
27/21 Calorie Row
21 Power Cleans (75/55)
15 Burpee Box Jump Overs (24/20)

Post scores to comments.

Compare scores HERE

Box Brief
**Save the Dates**
Friday, August 10th: Summer Social (7-11pm) at Hotel Indigo

Monday, September 24th: CFNE Charity Golf Tournament @ Charter Oaks

Thursday 7.12.18

OPEN & PERFORMANCE
“Impressed”

AMRAP 15:
1 Rope Climb
12 Double Dumbbell Push Press (50/35)
1 Rope Climb
100 Meter Wreckbag Run (50/35)

FITNESS
“Impressed”
AMRAP 15:
1 Rope Climb
12 Double Dumbbell Push Press (35/25)
1 Rope Climb
100 Meter Wreckbag Run (50/35)

Post scores to comments.

Box Brief
**Save the Dates**
Friday, August 10th: Summer Social (7-11pm) at Hotel Indigo

Monday, September 24th: CFNE Charity Golf Tournament @ Charter Oaks

Wednesday 7.11.18

Alan

OPEN & PERFORMANCE
“Lost Count”

For Time:
200 Double Unders
1,500 Meter Row
100 Wallballs (20/14)
50/35 Calorie Bike

FITNESS
“Lost Count”
For Time:
400 Single Unders
1,500 Meter Row
100 Wallballs (14/10)
50/35 Calorie Bike

Post scores to comments.

Box Brief
**Save the Dates**
Friday, August 10th: Summer Social (7-11pm) at Hotel Indigo

Monday, September 24th: CFNE Charity Golf Tournament @ Charter Oaks

Tuesday 7.10.18

Michelle

OPEN – PERFORMANCE – FITNESS
“Helen”

3 Rounds For Time:
400 Meter Run
21 Kettlebell Swings (53/35)
12 Pull-ups

Post scores to comments.

Compare scores HERE

Box Brief
**Save the Dates**
Friday, August 10th: Summer Social (7-11pm) at Hotel Indigo

Monday, September 24th: CFNE Charity Golf Tournament @ Charter Oaks

Monday 7.9.18

Craig

OPEN & PERFORMANCE
“Last Call”
Teams of 3
AMRAP 7:
50 Bench Press (135/95)
50 Bench Press (155/105)
AMRAP Bench Press (185/135)

rest 3 minutes

50 Hang Squat Cleans (115/80)
50 Hang Squat Cleans (135/95)
AMRAP Hang Squat Cleans (155/105)

rest 3 minutes

50 Deadlifts (185/135)
50 Deadlifts (225/155)
AMRAP Deadlifts (275/185)

FITNESS
“Last Call”

Teams of 3
AMRAP 7:
50 Bench Press (95/65)
50 Bench Press (105/75)
AMRAP Bench Press (115/80)

rest 3 minutes

50 Hang Squat Cleans (75/55)
50 Hang Squat Cleans (95/65)
AMRAP Hang Squat Cleans (105/75)

rest 3 minutes

50 Deadlifts (135/95)
50 Deadlifts (155/105)
AMRAP Deadlifts (185/135)

Post scores to comments.

Box Brief
**Save the Dates**
Friday, August 10th: Summer Social (7-11pm) at Hotel Indigo

Monday, September 24th: CFNE Charity Golf Tournament @ Charter Oaks

Sunday 7.8.18

Heather

OPEN – PERFORMANCE – FITNESS
“Button Down”
3 Rounds:
3 Minute Calorie Row
2 Minute Burpee Box Jump Overs (24/20)
1 Minute Calorie Bike

Rest 2 Minutes Between Rounds

Post scores to comments.

Box Brief
**Save the Dates**

Friday, August 10th – Summer Social (7-11pm) at Hotel Indigo
Monday, September 24th: CFNE Charity Golf Tournament @ Charter Oaks

Saturday 7.7.18

Cam

OPEN
“Daniel”

For Time:
50 Pull-ups
400 Meter Run
21 Thrusters (95/65)
800 Meter Run
21 Thrusters (95/65)
400 Meter Run
50 Pull-ups

FITNESS
“Daniel”

For Time:
35 Pull-ups
400 Meter Run
21 Thrusters (95/65)
800 Meter Run
21 Thrusters (95/65)
400 Meter Run
35 Pull-ups

FITNESS
“Daniel”

For Time:
35 Pull-ups
400 Meter Run
21 Thrusters (65/45)
800 Meter Run
21 Thrusters (65/45)
400 Meter Run
35 Pull-ups

Post scores to comments.

Compare scores HERE

Box Brief
**Save the Dates**

Friday, August 10th: Summer Social (7-11pm) at Hotel Indigo
Monday, September 24th: CFNE Charity Golf Tournament @ Charter Oaks

Friday 7.6.18

Free Class Friday!

Free Class Friday: Try Any Class Free All Day!

OPEN & PERFORMANCE
“Parks and Wreck”

Teams of 2, AMRAP 20:
50/35 Calorie Bike
50 Kettlebell Swings (70/53)
50/35 Calorie Bike
200 Meter Wreck Bag Run (50/35)

FITNESS
“Parks and Wreck”

Teams of 2, AMRAP 20:
50/35 Calorie Bike
50 Kettlebell Swings (53/35)
50/35 Calorie Bike
200 Meter Wreck Bag Run (50/35)

Post scores to comments.

Box Brief
**Save the Dates**
Today, July 6th: Free Class Friday
Friday, August 10th: Summer Social (7-11pm) at Hotel Indigo

Monday, September 24th: CFNE Charity Golf Tournament @ Charter Oaks