Thursday 8.3.17

Joey

OPEN & PERFORMANCE
“Ring the Bell”
27-21-15-9
Kettlebell Swings (70/53)
Burpees
400 Meter Run

FITNESS
“Ring the Bell”
27-21-15-9
Kettlebell Swings (53/35)
Burpees
400 Meter Run

Post scores to comments.

Box Brief
*** Save The Date — Free Class Friday ***
Friday, August 4th

Wednesday 8.2.17

Hamel

OPEN
Overhead Squat – Heavy Single

Snatch Balance – Heavy Single
Snatch – Heavy Single

then

“Bumblebee”
AMRAP 7
Power Snatch (115/80)
EMOM: 7 Wall Balls (30/20)

PERFORMANCE
Overhead Squat – Heavy Single

Snatch Grip Behind the Neck Push Jerk – Heavy Single
Power Snatch – Heavy Single

then

“Bumblebee”
AMRAP 7
Power Snatch (95/65)
EMOM: 7 Wall Balls (20/14)

FITNESS
Overhead Squat – Heavy Single
Snatch Grip Behind the Neck Push Jerk – Heavy Single
Power Snatch – Heavy Single

then

“Bumblebee”
AMRAP 7
Power Snatch (75/55)
EMOM: 7 Wall Balls (20/14)

Post scores to comments.

Box Brief
*** Save The Date — Free Class Friday ***
Friday, August 4th

Tuesday 8.1.17

Todd

“Boat Race”
3 Rounds:

500 Meter Row
400 Meter Run
Rest 3:00 between rounds

Post scores to comments. 

Compare scores HERE

Box Brief
Congratulations to our August Member of the Month, Todd Himstead!

Congrats Todd!

When and how did you get started with us?
In 2013, maybe six months after heart surgery for an “electrical” problem, AFib, that would occasionally kick in when I ran. The procedure was amazing but when I started up running I never got my mojo back. I knew about CFNE from Saint, Cary, and Trina and I had a feeling that I needed more intensity. I finished Elements with Ashley and then my first WOD with Heather, Montoya, and the nooners was Fran. Well, there’s some intensity for you! Lindsey (my wife) followed me in the door maybe a year later.

Favorite workout?/Least favorite workout?
I thoroughly enjoyed “Rae-Toe” from last year–a teams of two, 20-minute AMRAP with 2 C&Js, 6 Rope Climbs, 30′ Handstand Walk (or wall walk sub), and the C&Js climb by two in each round. I love that intensity from team workouts with a little rest built in, plus rope climbs and handstands just feel like playing on the playground. Least favorite? I appreciate Filthy Fifty, but those 50 burpees are the greatest suffering in CF for me.

What’s the wallpaper on your phone right now?
Lindsey, our boys, and me at 13,000 feet on a hike near Long’s Peak in Colorado last summer. My perfect day. (photo above)

What’s in your most frequently used emoji tab?
I have one of those exclusive phones that delete your app data every couple of days–for no extra charge–so the list is short.

What’s the first album you ever bought?
Bat out of Hell by Meatloaf….that’s right and I still enjoy every bit of it. But I know if a song ever came on during a WOD, Coach would skip to the next after about three bars.

What’s your favorite CFNE tradition?
Besides the 12:30 with Coach Erin, which is awesome? Even though I didn’t make it this year, the answer is easy–Friday Night Lights. I love the energy, the support, the camaraderie, and the great people in our gym.

What’s the last thing you searched for on Google?
“Sources of medium chain fatty acids.” I’m listening to the audiobook of Grain Brain so that one followed “algal DHA supplement.” Fortunately, I don’t have to disclose my search on fecal transfer, because that was an earlier chapter.

What’s your favorite flavor of Ben and Jerry’s?
Since I went to college in Vermont in the 1980s, this question is close to my heart. The factory truck used to come to town and sell “defective” pints out the back for a dollar. Defective might mean they added too many mix-ins. So Defective Coffee Heath Bar Crunch would be my favorite old school flavor but I go for Phish Food now.

If you were a vegetable, what vegetable would you be?
Can a tree be called a vegetable? If so, then a beech tree. Beech trees are resilient, tall and strong, and live in communities that support one another by sharing nutrients and information. A beech tree standing alone is vulnerable but surrounded by family and friends, it thrives. (You can look it up: The Hidden Life of Trees, Wohlleben, 2016.)

If you were stranded on a desert island, what three items would you want to have with you?
Assuming the island comes with a coconut tree and seaweed, I’ll be all set for medium chain fatty acids and algal DHA. So I’d go with Bat out of Hell, Defective Coffee Heath Bar Crunch, and a beech tree with my family in it.

Monday 7.31.17

Lori & Will

OPEN
“Nasty Girls”
3 Rounds:
50 Air Squats
7 Ring Muscle-Ups
10 Hang Power Cleans (135/95)

PERFORMANCE
“Nasty Girls”
3 Rounds:
50 Air Squats
7 Burpee Chest to Bar Pull-ups
10 Hang Power Cleans (135/95)

FITNESS
“Nasty Girls”
3 Rounds:
50 Air Squats
7 Burpee Pull-ups
10 Hang Power Cleans (115/80)

Post scores to comments.

Compare scores HERE

Box Brief
*** Save The Date — Free Class Friday ***
Friday, August 4th

Sunday 7.30.17

Shelby

“Fins Out”
4 Rounds:
10 Close Grip Pushups
15 DB Bent Over Rows, each (50/35)
20 Strict Presses (empty barbell)
25 Banded Pull Aparts
30 Sit-Ups

Rest as needed between rounds

Post scores to comments.

Box Brief
*** Save The Date — Free Class Friday ***
Friday, August 4th

Saturday 7.29.17

Daisy

OPEN
“31 Heroes”
Teams of 2, AMRAP 31:
8 Thrusters (155/105)
6 Rope Climbs
11 Box Jumps (30/24)
Continuous run with Wreckbag (50/35)

PERFORMANCE
“31 Heroes”
Teams of 2, AMRAP 31:
8 Thrusters (135/95)
6 Rope Climbs
11 Box Jumps (30/24)
Continuous run with Wreckbag (50/35)

FITNESS
“31 Heroes”
Teams of 2, AMRAP 31:
8 Thrusters (115/80)
6 Rope Climbs
11 Box Jumps (24/20)
Continuous run with Wreckbag (50/35)

Like the warriors of our armed services, this WOD is about working together, sacrificing yourself for your teammate, and accomplishing the mission together. Partner 1 performs the workout listed above. Partner 2 runs 400m with a sandbag (45/25). When Partner 2 returns from the run, Partner 1 will grab the sandbag, and begin their 400m run, while Partner 2 continues the workout where Partner 1 left off.

Post scores to comments.

Click here to donate

Compare scores HERE

Box Brief
*** Save The Date — Free Class Friday ***
Friday, August 4th

Friday 7.28.17

Jesse, Matt, & Mark

OPEN
“Diane”
21-15-9
Deadlifts (225/155)
Handstand Push-ups

PERFORMANCE
“Diane”
21-15-9
Deadlifts (205/145)
Dumbbell Strict Press (40/30) 

FITNESS
“Diane”
21-15-9
Deadlifts (185/135)
Dumbbell Strict Press (35/25) 

Compare scores HERE

Post scores to comments.

Box Brief
*** Save the Date ***
31 Heroes Fundraiser — Saturday, July 29th

Click here to donate

On August 6, 2011, a tragedy shook the military community and Americans everywhere. In a single instance, America lost 30 military service members, many of whom were members of the Navy SEAL community—and one military K9– when a CH-47 Chinook helicopter, call sign Extortion 17, was downed in Afghanistan.

Here at CFNE we pride ourselves on community and coming together to support one another. This fundraiser hits close to home for us and we strongly believe in serving those who have served us. We would like to give back to the individuals and families who have made the ultimate sacrifice for our Freedom, If you are able, please donate and help us support this mission.

Through strategic alliances with other organizations The 31 Heroes Project can ensure that all proceeds directly fund programs that support service members and their families, including the Navy SEAL community. This organization also benefits individuals still battling their own war at home. Funds go towards cutting-edge treatment for Post Traumatic Stress Disorder and/or Traumatic Brain Injury.

They’ve left behind more than just memories. They’ve given us a legacy to honor. Together, we can ensure the mission to honor the fallen lives on and veterans are not forgotten when they return home.

Thank you for your generosity.
-Team CFNE

Thursday 7.27.17

Brian

OPEN & PERFORMANCE
“Kickstand”
AMRAP 15:
40/30 Calorie Bike
15 Toes to Bar
12 Front Rack Reverse Lunges (115/80)
9 Strict Ring Dips

 

FITNESS
“Kickstand”
AMRAP 15:
40/30 Calorie Bike
15 Knees to Chest 
12 Front Rack Reverse Lunges (95/65)
9 Hand Release Push-ups

Post scores to comments.

Box Brief
*** Save the Date ***
31 Heroes Fundraiser — Saturday, July 29th

Click here to donate

On August 6, 2011, a tragedy shook the military community and Americans everywhere. In a single instance, America lost 30 military service members, many of whom were members of the Navy SEAL community—and one military K9– when a CH-47 Chinook helicopter, call sign Extortion 17, was downed in Afghanistan.

Here at CFNE we pride ourselves on community and coming together to support one another. This fundraiser hits close to home for us and we strongly believe in serving those who have served us. We would like to give back to the individuals and families who have made the ultimate sacrifice for our Freedom, If you are able, please donate and help us support this mission.

Through strategic alliances with other organizations The 31 Heroes Project can ensure that all proceeds directly fund programs that support service members and their families, including the Navy SEAL community. This organization also benefits individuals still battling their own war at home. Funds go towards cutting-edge treatment for Post Traumatic Stress Disorder and/or Traumatic Brain Injury.

They’ve left behind more than just memories. They’ve given us a legacy to honor. Together, we can ensure the mission to honor the fallen lives on and veterans are not forgotten when they return home.

Thank you for your generosity.
-Team CFNE

Wednesday 7.26.17

Rich

OPEN
A) EMOM 5: Clean Pull + Hang Power Clean + Power Clean (50% 1RM)
B) EMOM 5: Heavy Power Clean

then

“Power Play”
Ascending Ladder for 7 Minutes:
1 Power Clean (155/105), 30 Double Unders
2 Power Cleans (155/105), 30 Double Unders
3 Power Cleans (155/105), 30 Double Unders
Add (1) Power Clean per round

PERFORMANCE
A) EMOM 5: Clean Pull + Hang Power Clean + Power Clean (50% 1RM)
B) EMOM 5: Heavy Power Clean

then

“Power Play”
Ascending Ladder for 7 Minutes:
1 Power Clean (135/95), 30 Double Unders
2 Power Cleans (135/95), 30 Double Unders
3 Power Cleans (135/95), 30 Double Unders
Add (1) Power Clean per round

FITNESS
A) EMOM 5: Clean Pull + Hang Power Clean + Power Clean (50% 1RM)
B) EMOM 5: Heavy Power Clean

then

“Power Play”
Ascending Ladder for 7 Minutes:
1 Power Clean (115/80), 60 Single Unders
2 Power Cleans (115/80), 60 Single Unders
3 Power Cleans (115/80), 60 Single Unders
Add (1) Power Clean per round

Post scores to comments.

Box Brief
*** Save the Date ***
31 Heroes Fundraiser — Saturday, July 29th

Click here to donate

On August 6, 2011, a tragedy shook the military community and Americans everywhere. In a single instance, America lost 30 military service members, many of whom were members of the Navy SEAL community—and one military K9– when a CH-47 Chinook helicopter, call sign Extortion 17, was downed in Afghanistan.

Here at CFNE we pride ourselves on community and coming together to support one another. This fundraiser hits close to home for us and we strongly believe in serving those who have served us. We would like to give back to the individuals and families who have made the ultimate sacrifice for our Freedom, If you are able, please donate and help us support this mission.

Through strategic alliances with other organizations The 31 Heroes Project can ensure that all proceeds directly fund programs that support service members and their families, including the Navy SEAL community. This organization also benefits individuals still battling their own war at home. Funds go towards cutting-edge treatment for Post Traumatic Stress Disorder and/or Traumatic Brain Injury.

They’ve left behind more than just memories. They’ve given us a legacy to honor. Together, we can ensure the mission to honor the fallen lives on and veterans are not forgotten when they return home.

Thank you for your generosity.
-Team CFNE

Tuesday 7.25.17

Molly & Nicole

OPEN & PERFORMANCE
“Fire Alarm”
For Time:

3 Rounds Bergeron Beep Test
50/35 Cal Row
3 Rounds Bergeron Beep Test
50/35 Cal Row
3 Rounds Bergeron Beep Test

Bergeron Beep Test – 7 Thrusters (75/55), 7 Pull-ups, 7 Burpees

FITNESS
“Fire Alarm”
For Time:
3 Rounds Bergeron Beep Test
50/35 Cal Row
3 Rounds Bergeron Beep Test
50/35 Cal Row
3 Rounds Bergeron Beep Test

Bergeron Beep Test – 7 Thrusters (65/45), 7 Pull-ups, 7 Burpees

Post scores to comments.

Compare scores HERE

Box Brief
*** Save the Date ***
31 Heroes Fundraiser — Saturday, July 29th

Click here to donate

On August 6, 2011, a tragedy shook the military community and Americans everywhere. In a single instance, America lost 30 military service members, many of whom were members of the Navy SEAL community—and one military K9– when a CH-47 Chinook helicopter, call sign Extortion 17, was downed in Afghanistan.

Here at CFNE we pride ourselves on community and coming together to support one another. This fundraiser hits close to home for us and we strongly believe in serving those who have served us. We would like to give back to the individuals and families who have made the ultimate sacrifice for our Freedom, If you are able, please donate and help us support this mission.

Through strategic alliances with other organizations The 31 Heroes Project can ensure that all proceeds directly fund programs that support service members and their families, including the Navy SEAL community. This organization also benefits individuals still battling their own war at home. Funds go towards cutting-edge treatment for Post Traumatic Stress Disorder and/or Traumatic Brain Injury.

They’ve left behind more than just memories. They’ve given us a legacy to honor. Together, we can ensure the mission to honor the fallen lives on and veterans are not forgotten when they return home.

Thank you for your generosity.
-Team CFNE

Monday 7.24.17

Erin & John

OPEN & PERFORMANCE
“Randy’s on the Run”
5 rounds:
400m Run
15 Power Snatches (75/55)

FITNESS
“Randy’s on the Run”
5 rounds: 
400m Run 
15 Power Snatches (65/45)

Post scores to comments.

Box Brief
*** Save the Date ***
31 Heroes Fundraiser — Saturday, July 29th

Click here to donate

On August 6, 2011, a tragedy shook the military community and Americans everywhere. In a single instance, America lost 30 military service members, many of whom were members of the Navy SEAL community—and one military K9– when a CH-47 Chinook helicopter, call sign Extortion 17, was downed in Afghanistan.

Here at CFNE we pride ourselves on community and coming together to support one another. This fundraiser hits close to home for us and we strongly believe in serving those who have served us.  We would like to give back to the individuals and families who have made the ultimate sacrifice for our Freedom, If you are able, please donate and help us support this mission.

Through strategic alliances with other organizations The 31 Heroes Project can ensure that all proceeds directly fund programs that support service members and their families, including the Navy SEAL community.  This organization also benefits individuals still battling their own war at home.  Funds go towards cutting-edge treatment for Post Traumatic Stress Disorder and/or Traumatic Brain Injury.

They’ve left behind more than just memories. They’ve given us a legacy to honor. Together, we can ensure the mission to honor the fallen lives on and veterans are not forgotten when they return home.

Thank you for your generosity.

Team CFNE

Sunday 7.23.17

Jill & Tori

OPEN – PERFORMANCE – FITNESS
“Hands Off”
AMRAP 10
3 Calorie Row, 3 Hand Release Push-ups
6 Calorie Row, 6 Hand Release Push-ups
9 Calorie Row, 9 Hand Release Push-ups
……climbing by 3 reps……

Box Brief
*** Save the Date ***
Free Class Friday — Friday, August 4th

Saturday 7.22.17

Nicole & Coach Dan

OPEN
“Clean Break”
Teams of 2:
10-9-8-7-6-5-4-3-2-1
Squat Clean (135/95)
100 Meter Run

PERFORMANCE
“Clean Break”
Teams of 2:
10-9-8-7-6-5-4-3-2-1
Squat Clean (115/80)
100 Meter Run

FITNESS
“Clean Break”
Teams of 2:
10-9-8-7-6-5-4-3-2-1
Squat Clean (95/65)
100 Meter Run

*Partner completes full round, then switch*

Post scores to comments.

Box Brief
*** Save the Date ***
Free Class Friday — Friday, August 4th

Friday 7.21.17

Coach Erin

OPEN
“Open Test”
AMRAP 20:
50 Wall Balls (20/14)
50 Double Unders
40 Box Jumps (24/20)
40 Toes to Bar
30 Chest to Bar Pull-ups
30 Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Ring Muscle-Ups

PERFORMANCE
“Open Test”
AMRAP 20:
50 Wall Balls (20/14)
50 Double Unders
40 Box Jumps (24/20)
40 Toes to Bar
30 Pull-ups
30 Burpees
20 Cleans (115/80)
20 Jerks (115/80)
10 Snatches (115/80)
10 Burpee Chest to Bar Pull-ups

FITNESS
“Open Test”
AMRAP 20:
50 Wall Balls (20/14)
50 Single Unders
40 Box Jumps (24/20)
40 Knees to Chest
30 Pull-ups
30 Burpees
20 Cleans (95/65)
20 Jerks (95/65)
10 Snatches (95/65)
10 Burpee Pull-ups

Compare scores HERE

Post scores to comments.

Box Brief
*** Save the Date ***
Buds & Suds — TONIGHT @ 6:30pm

Thursday 7.20.17

Ben, Brooke and Katrin

OPEN & PERFORMANCE
“Wrecking Ball”
AMRAP 18
Teams of 3:
50m Farmers Carry (70/53)
100m Wreckbag Run (70/50)
200m Run

FITNESS
“Wrecking Ball”
AMRAP 18
Teams of 3:
50m Farmers Carry (53/35)
100m Wreckbag Run (50/35)
200m Run

When partner clears the wreckbag
run, next partner can start.

Post scores to comments.

Box Brief
*** Save the Date ***
Buds & Suds — Friday, July 21 @ 6:30pm

Wednesday 7.19.17

Cary

OPEN & PERFORMANCE
Split Jerk Strict Press – 3x3
Jerk Balance – 3x3
Split Jerk – Heavy Single

“Nine Lives”
AMRAP 9
6 Strict Pull-Ups
9 Front Squats (135/95)

FITNESS
Split Jerk Strict Press – 3x3
Jerk Balance – 3x3
Split Jerk – Heavy Single

“Nine Lives”
AMRAP 9
6 Strict Pull-Ups
9 Front Squats (115/80)

Post scores to comments.

Box Brief
*** Save the Date ***
Buds & Suds — Friday, July 21 @ 6:30pm

Tuesday 7.18.17

Melinda

OPEN & PERFORMANCE
“Fifth Wheel”

AMRAP 5
7 Rounds of “The Chief” (115/80)
Max Calorie Bike

rest 5 minutes 

AMRAP 5
6 Rounds of “The Chief” (135/95)
Max Calorie Bike 

rest 5 minutes

AMRAP 5:
5 Rounds of “The Chief” (155/105)
Max Calorie Bike 

FITNESS
“Fifth Wheel”

AMRAP 5
7 Rounds of “The Chief” (95/65)
Max Calorie Bike 

rest 5 minutes 

AMRAP 5
6 Rounds of “The Chief” (115/80)
Max Calorie Bike 

rest 5 minutes

AMRAP 5:
5 Rounds of “The Chief” (135/95)
Max Calorie Bike 

1 Round of “The Chief” = 3 Power Cleans, 6 Push-ups, 9 Air Squats

Post scores to comments.

Box Brief
*** Save the Date ***
Buds & Suds — Friday, July 21 @ 6:30pm

Monday 7.17.17

Hamel

OPEN & PERFORMANCE
“Flip and Flop”
21-15-9
DB Snatches (50/35)
Calorie Row

… Directly into…

21-15-9
Box Jump Over (24/20)
Pull-Ups

FITNESS
“Flip and Flop”
21-15-9
DB Snatches (35/25)
Calorie Row

… Directly into…

21-15-9
Box Jump Over (24/20)
Pull-Ups

Post scores to comments.

 

Box Brief
*** Save the Date ***
Buds & Suds — Friday, July 21 @ 6:30pm

Sunday 7.16.17

Becca

OPEN – PERFORMANCE – FITNESS

EMOM 10
2 Pausing Back Squats

then

“Midline”
3 rounds, not for time:
25 AbMat Sit-Ups
25 Hip Extensions
25 Flutter Kicks

Post scores to comments.

Box Brief
*** Save the Date ***
Buds & Suds — Friday, July 21 @ 6:30pm

Saturday 7.15.17

Heather

OPEN
“D3”
For Time:

600m Run
2 Rounds of “DT”
600m Run
2 Rounds of “DT”
600m Run
2 Rounds of “DT”
600m Run

Barbell: (155/105)

 

PERFORMANCE
“D3”
For Time:

600m Run
2 Rounds of “DT”
600m Run
2 Rounds of “DT”
600m Run
2 Rounds of “DT”
600m Run

Barbell: (135/95)

 

FITNESS
“D3”
For Time:

600m Run
2 Rounds of “DT”
600m Run
2 Rounds of “DT”
600m Run
2 Rounds of “DT”
600m Run

Barbell: (115/80)

1 Round of “DT”: 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks

Post scores to comments.

Box Brief
*** Save the Date ***
Buds & Suds — Friday, July 21 @ 6:30pm