28 August 2015

Friday
WOD
“Dune Buggy”
Complete 5 rounds for time of:
5 Unbroken strict presses
15 Calorie row
25 Sit-ups

Rest 1:00 between rounds.
Athletes choose strict press load.

Posted on CFNE 21 August 2015

Screen Shot 2015-08-27 at 7.10.56 AM
If you would like to reserve your spot for this event on Monday August 31st,
please contact Stefanie Moton at (786) 664-7368.

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27 August 2015

Thursday
WOD
Complete the following:
2 Minutes max reps power snatch (M: 135 lbs, W: 95 lbs)
2 Minutes rest
2 Minutes max reps clean & jerk (M: 135 lbs, W: 95 lbs)
2 Minutes rest
2 Minutes max reps front squat (M: 135 lbs, W: 95 lbs)
2 Minutes rest
1 Mile run

Posted on CF Linchpin 28 April 2015

Strength
3 x Max effort strict pull up
2 Minute rest

Work up to a heavy 3 rep bench press

3 Supersets of:
10 Dips
Push up 21’s
7 Top half
7 Bottom half
7 Full push ups

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26 August 2015

Wednesday
WOD
Complete as many rounds as possible in 15 minutes of:
50 Double unders
21 Box jumps (M: 24″, W: 20″)
15 Chest-to-bar pull-ups

Posted on CFNE Comp Train on 19 August 2015

NO LITE CLASS

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25 August 2015

Tuesday
WOD
“Black and Blue”
Complete 5 rounds for time of:
10 Power cleans (M: 135 lbs, W: 95 lbs)
10 Burpees

Posted on CFNE 18 August 2015

Strength
20 Rep back squat add 10-120 lbs

3 Supersets of:
5 Front squats w/ 2 sec pause 12 Stationary front rack lunges

3 Supersets of:
10 Bulgarian split squats
10 Goodmornings

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24 August 2015

Monday
WOD
“Triangle Couplet”
Complete 15-10-6 for time of:
Thrusters (M: 165 lbs, W: 115 lbs)
Bar muscle-ups

Posted on CFNE 17 August 2015

CF LITE
Complete as many rounds as possible in 20 minutes of:
400 Meter run
2 Rope climbs
12 Alternating dumbbell power snatch (M: 45 lbs, W: 35 lbs)
Gym________________
BRING A FRIEND DAY!

This Wednesday you can bring a friend to try ANY CrossFit class for free. This rare opportunity to take part in a CrossFit class from start to finish will be motivating for them, especially with you next to them.  All levels, from experienced athletes to those who have never worked out before are welcome to attend.  It will be hot so please make sure your friends prepare by being hydrated and fueled nutritionally.  Pick up a flyer at the front desk.
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21 August 2015

Friday
WOD
“Boba Fett”
Complete as many rounds as possible in 15 minutes of:
5 Power snatch (M: 115 lbs, W: 80 lbs)
10 Toes-to-bar
15 Box jump overs (M: 24″, W: 20″)

Posted on CFNE 14 August 2015

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20 August 2015

Thursday
WOD
Complete as many rounds as possible in 3 min of:
3 Deadlifts (M: 315 lbs, W: 205 lbs)
25 Double unders

Rest 3 minutes

Complete as many rounds as possible in 3 min of:
5 Deadlifts (M: 275 lbs, W: 185 lbs)
25 Double unders

Rest 3 minutes

Complete as many rounds as possible in 3 min of:
Double unders

Strength
10-8-6-4-2
Wide grip bench
Wide grip pull-up
Wide weighted push ups

3 Supersets of:
12-15 DB shoulder press
20 KB shrug to high pull

3-5 Rounds of:
15 DB curls w/ elbows locked in

Glenna Smith at Teton CrossFit in Rexburd, Idaho.

Glenna Smith at Teton CrossFit in Rexburg, Idaho.

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CFIV’S Bring a Friend Day 
August 26th, 2015
Bring a friend to any CrossFit class to try it for free. Your friend will
receive 50% off Group Fundamentals. Members receive $5 off their
next membership charge for each referral.

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19 August 2015

Wednesday
WOD
“Truffle Shuffle”
In teams of 3, complete as many rounds as possible in 20 minutes of
200 Meter run, 40 squat cleans (M: 115 lbs, W: 80 lbs)
200 Meter run, 40 squat cleans (M: 135 lbs, W: 95 lbs)
200 Meter run, 40 squat cleans (M: 155 lbs, W: 105 lbs)
200 Meter run, 40 squat cleans (M: 185 lbs, W: 135 lbs)
200 Meter run, max squat cleans (M: 205 lbs, W: 145 lbs)

All runs are done together. Squat cleans are team totals.

Posted on CFNE 12 August 2015

CF LITE
René
Complete 7 rounds for time of:
400 Meter run
21 Walking lunges
15 Pull-ups
9 Burpees

If you have a 20-lb. weight vest or body armor, wear it.

Posted on CF Main Site 14 August 2015

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