Thursday 12.27.18

Leo

OPEN – PERFORMANCE – FITNESS
“Bells and Whistles”
AMRAP 15:
400/350 Meter Row
20 Kettlebell Swings (53/35)
100′ Bear Crawl

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Box Brief
**SAVE THE DATE**
First Night Fran!
New Years Eve Party at CFNE!
BYOB, food provided, workout, hangout, and welcome 2019 with your CFNE Family

Wednesday 12.26.18

Neville

OPEN & PERFORMANCE
3 Position Squat Clean
Build to a Heavy Complex

“Clean Sheet”
AMRAP 3:
12 Calorie Bike
9 Power Cleans (95/65)

Rest 3 Minutes

AMRAP 3:
12/9 Calorie Bike
7 Hang Squat Cleans (115/80)

Rest 3 Minutes

AMRAP 3:
12/9 Calorie Bike
5 Squat Cleans (135/95)

 

FITNESS
3 Position Power Clean
Build to a Heavy Complex

“Clean Sheet”
AMRAP 3:
12 Calorie Bike
9 Power Cleans (65/45)

Rest 3 Minutes

AMRAP 3:
12/9 Calorie Bike
7 Power Cleans (75/55)

Rest 3 Minutes

AMRAP 3:
12/9 Calorie Bike
5 Power Cleans (95/65)

 

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Box Brief
Open Gym Today!
8am – 11am

Tuesday 12.25.18

Reggie

OPEN – PERFORMANCE – FITNESS
“Stocking Stuffer”
4 Rounds
15 Burpees
20 Sit-Ups
25 Air Squats

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Box Brief
Happy Holidays!
At Home Workout Today!

Monday 12.24.18

Kev!

OPEN & PERFORMANCE
“12 Days of CrossFit”
For Time:
1 Thruster (135/95)
2 Hang Power Cleans (135/95)
3 Deadlifts (135/95)
4 Burpees
5 Toes to Bar
6 Box Jumps (24/20)
7 Hand Release Push-ups
8 Reverse Lunges
9 Kettlebell Swings (53/35)
10 AbMat Sit-ups
11 Wallballs (20/14)
12 oz Beer – or – Calorie Bike

FITNESS
“12 Days of CrossFit”
For Time:
1 Thruster (75/55)
2 Hang Power Cleans (75/55)
3 Deadlifts (75/55)
4 Burpees
5 Toes to Bar
6 Box Jumps (24/20)
7 Hand Release Push-ups
8 Reverse Lunges
9 Kettlebell Swings (53/35)
10 AbMat Sit-ups
11 Wallballs (14/10)
12 oz Beer – or – Calorie Bike

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Box Brief
**Holiday Schedule**
Open Gym Today – 7am to 11am
12/25 – Closed 
12/26 Open Gym – 8am to 11am

Sunday 12.23.18

Kaitlin

OPEN – PERFORMANCE – FITNESS
“Single File”
3 Rounds:
10 Dumbbell Strict Presses
15 Dumbbell Bent Over Rows (Each Side)
20 Single Legged Deadlifts (Total)

100/70 Calorie Bike

3 Rounds:
10 Dumbbell Strict Presses
15 Dumbbell Bent Over Rows (Each Side)
20 Single Legged Deadlifts Total)

Rx/Px – 35’s/20’s
Fx – 25’s/20’s

 

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Box Brief
Christmas Schedule
Dec. 24th: Open Gym 7am – 11am
Dec. 25th: Closed
Dec. 26th: Open Gym 8am – 11am
Happy Holidays!!!

Saturday 12.22.18

Sam

OPEN & PERFORMANCE
“Powerpuff”
For Time:
30 Toes to Bar
400 Meter Run
15 Power Cleans (175/115)
800 Meter Run
15 Power Cleans (175/115)
400 Meter Run
30 Toes to Bar

FITNESS
“Powerpuff”
For Time:
30 Toes to Bar
400 Meter Run
15 Power Cleans (115/80)
800 Meter Run
15 Power Cleans (115/80)
400 Meter Run
30 Toes to Bar

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Box Brief
Mindful Month of Eating Nutrition Challenge!
Starts Jan. 2nd to Feb. 1st
Sign Up on the Whiteboard!

Friday 12.21.18

Julian

OPEN & PERFORMANCE
“Vader”
3 Rounds:
24/17 Calorie Row
21 Wallballs (20/14)
18 Alternating Dumbbell Snatches (50/35)
15 Lateral Burpees over Rower

FITNESS
“Vader”
3 Rounds:
24/17 Calorie Row
21 Wallballs (14/10)
18 Alternating Dumbbell Snatches (35/25)
15 Lateral Burpees over Rower

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Box Brief
Christmas Schedule
Dec. 24th: Open Gym 7am – 11am
Dec. 25th: Closed
Dec. 26th: Open Gym 8am – 11am
Happy Holidays!!!

Thursday 12.20.18

Heather

OPEN & PERFORMANCE
“Spin Cycle”
AMRAP 18:
3 Rope Climbs
30/21 Calorie Bike
60 Double Unders

FITNESS
“Spin Cycle”
AMRAP 18:
1 Rope Climbs
30/21 Calorie Bike
90 Single Unders

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Box Brief
**Save the Date**
First Night Fran!
New Years Eve Party at CFNE!
BYOB, food provided, workout, hangout, and welcome 2019 with your CFNE Family!

Wednesday 12.19.18

Brian

OPEN 
Overhead Squat
Build to a Heavy 5

“Dead Arm”
AMRAP 12:
5 Strict Handstand Push-ups
10 Overhead Squats
15 Deadlifts

Rx – 95/65

PERFORMANCE 
Overhead Squat
Build to a Heavy 5

“Dead Arm”
AMRAP 12:
5 Barbell Strict Press
10 Overhead Squats
15 Deadlifts

Px – 95/65

FITNESS
Overhead Squat
Build to a Heavy 5

“Dead Arm”
AMRAP 12:
5 Barbell Strict Press
10 Overhead Squats
15 Deadlifts

Px – 65/45

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Box Brief
Mindful Month of Eating Nutrition Challenge!
Starts Jan. 2nd to Feb. 1st

Monday 12.17.18

Lisa

OPEN
“Belly Flop”
21-15-9
Box Jump Overs (24/20)
Power Cleans
Chest to Bar Pull-ups
Front Squats
Lateral Barbell Burpees
Push Jerks
Rx – (115/80)

PERFORMANCE
“Belly Flop”
21-15-9
Box Jump Overs (24/20)
Power Cleans
Pull-ups
Front Squats
Lateral Barbell Burpees
Push Jerks
Px – (115/80)

FITNESS
“Belly Flop”
21-15-9
Box Jump Overs (24/20)
Power Cleans
Pull-ups
Front Squats
Lateral Barbell Burpees
Push Jerks
Fx – (75/55)

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Box Brief
**Coming Soon**
Mindful Month of Eating Nutrition Challenge!
Starts January 2nd to February 1st

Sunday 12.16.18

Dan

OPEN & PERFORMANCE
“Backstop”
10 Dumbbell Front Rack Reverse Lunges (50/35)
25/18 Calorie Row

OPEN & PERFORMANCE
“Backstop”
10 Dumbbell Front Rack Reverse Lunges (35/25)
25/18 Calorie Row

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Box Brief
**Save the Date**
First Night Fran!
New Years Eve Party at CFNE!
BYOB, food provided, workout, hangout, and welcome 2019 with your CFNE Family!

Saturday 12.15.18

Katie

OPEN & PERFORMANCE
“Sideburns”
Teams of 3
AMRAP 30:
8 Dumbbell Hang Clean & Jerks (50/35)
10 Medball Squat Jumps (20/14)
12/8 Calorie Bike

Full rounds each team member
4 Dumbbell Hang Clean & Jerks per arm, then switch

FITNESS
“Sideburns”
Teams of 3
AMRAP 30:
8 Dumbbell Hang Clean & Jerks (35/25)
10 Medball Squat Jumps (20/14)
12/8 Calorie Bike

Full rounds each team member
4 Dumbbell Hang Clean & Jerks per arm, then switch

Post Score to Comments

Box Brief
**Save the Date**
First Night Fran!
New Years Eve Party at CFNE!
BYOB, food provided, workout, hangout, and welcome 2019 with your CFNE Family!

Friday 12.14.18

Kevin B.

OPEN & PERFORMANCE
“Joker”
1-2-3-4-5-6-7-8-9-10
Toes to Bar 
10-9-8-7-6-5-4-3-2-1
Deadlifts (225/155)

FITNESS
“Joker”
1-2-3-4-5-6-7-8-9-10
Toes to Bar 
10-9-8-7-6-5-4-3-2-1
Deadlifts (155/105)

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Box Brief
**Coming Soon**
Mindful Month of Eating Nutrition Challenge
January 2nd to February 1st

Thursday 12.13.18

Bob

OPEN & PERFORMANCE
“Round Trip”
6 Rounds, On the 3:00:
20/14 Calorie Row
40 Double Unders
5-5-4-4-3-3 Hang Squat Cleans

Climb in weight on the hang squat clean. Score is slowest round. Record weights in comments

FITNESS
“Round Trip”
6 Rounds, On the 3:00:
20/14 Calorie Row
60 Single Unders
5-5-4-4-3-3 Hang Squat Cleans

Climb in weight on the hang squat clean. Score is slowest round. Record weights in comments

Post Score to Comments

Box Brief
**Save the Date**
First Night Fran!
New Years Eve Party at CFNE!
BYOB, food provided, workout, hangout, and welcome 2019 with your CFNE Family!

Wednesday 12.12.18

Joe

OPEN & PERFORMANCE
Power Snatch
Build to a Heavy 5

“Play Ball”
3 Rounds
10 Power Snatches (115/80)
20 Box Jump Overs (24/20)
30 Wallballs (20/14)

FITNESS
Power Snatch
Build to a Heavy 5

“Play Ball”
3 Rounds
10 Power Snatches (75/55)
20 Box Jump Overs (24/20)
30 Wallballs (14/10)

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Box Brief
**Save the Date**

CFNE HOLIDAY PARTY – FIRST NIGHT FRAN!!!
The festivities will kick off at 9PM on New Year’s Eve at CFNE.  We’ll do Fran, play some fun games and then hang out to watch the ball drop together.  BYOB – snacks and pizza provided. Get pumped AND ring in 2019 with your CFNE fam!

Tuesday 12.11.18

Nell & Daisy

OPEN
“Crash Course”
AMRAP 15:
50/35 Calorie Bike
40 AbMat Sit-ups
30 Chest to Bar Pull-ups
20 Wreckbag to Shoulder (70/50)

PERFORMANCE
“Crash Course”
AMRAP 15:
50/35 Calorie Bike
40 AbMat Sit-ups
30 Pull-ups
20 Wreckbag to Shoulder (70/50)

FITNESS
“Crash Course”
AMRAP 15:
50/35 Calorie Bike
40 AbMat Sit-ups
30 Pull-ups
20 Wreckbag to Shoulder (50/35)

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Box Brief
Box Brief
First Night Fran!
New Years Eve Party at CFNE!
BYOB, food provided, workout, hangout, and welcome 2019 with your CFNE Family!

Monday 12.10.18

Joe D

OPEN & PERFORMANCE
Back Squats
3 Sets of 5

“Freddy Krueger”
21-15-9
Kettlebell Swings (70/53)
Burpees

FITNESS
Back Squats
3 Sets of 5

“Freddy Krueger”
21-15-9
Kettlebell Swings (53/35)
Burpees

Compare Scores HERE

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Box Brief
CFNE HOLIDAY PARTY – FIRST NIGHT FRAN!
Starting at 9PM New Years Eve at CFNE.
BYOB, pizza and snacks provided. Come ring in 2019 with your CFNE Fam!

Sunday 12.9.18

LTD

OPEN – PERFORMANCE – FITNESS
“Sweat Buckets”
Men
50-40-30-20-10
Calorie Row
10-20-30-40-50
Calorie Bike


Women
35-28-21-14-7
Calorie Row
7-14-21-28-35
Calorie Bike

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Box Brief
Today Sunday Dec 9th! Coach Shea’s Running Technique Seminar
8-9am FREE to all friends are welcome!

Saturday 12.8.18

Leo

OPEN & PERFORMANCE
“Mountain Man”
30 Power Snatches (75/55)
600 Meter Hill Run
60 Thrusters (75/55)
600 Meter Hill Run
30 Power Snatches (75/55)

FITNESS
“Mountain Man”
30 Power Snatches (55/35)
600 Meter Hill Run
60 Thrusters (55/35)
600 Meter Hill Run
30 Power Snatches (55/35)

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Box Brief
Tomorrow Sunday December 9th! Running Seminar with Coach Shea
8am to 9am Free to all, friends are welcome!