Monday
WOD
“Open Test”
Complete as many rounds as possible in 20 minutes of:
50 Wallballs (M: 20 lbs, W: 14 lbs)
50 Double unders 40 Box jumps (M: 24″, W: 20″)
40 Toes-to-bar
30 Chest-to-bar pull-ups
30 Barbell facing burpees
20 Cleans (M: 145 lbs, W: 100 lbs)
20 Push jerks (M: 145 lbs, W: 100 lbs)
10 Snatches (M: 145 lbs, W: 100 lbs)
10 Muscle-ups

Posted on CFNE on 02 November 2015

CF LITE
Complete the following for time:
1000 Meter row
10 Burpees
10 Stayin Alive’s R/L (M: 20 lbs, W: 14 lbs – medball)
10 Box jumps (M: 30″, W: 24″)


800 Meter row
8 Burpees
8 Stayin Alive’s R/L (M: 20 lbs, W: 14 lbs – medball)
8 Box jumps (M: 30″, W: 24″)

600 Meter row
6 Burpees
6 Stayin Alive’s R/L (M: 20 lbs, W: 14 lbs – medball)
6 Box jumps (M: 30″, W: 24″)

400 Meter row
4 Burpees
4 Stayin Alive’s R/L (M: 20 lbs, W: 14 lbs – medball)
4 Box jumps (M: 30″, W: 24″)

200 Meter row
2 Burpees
2 Stayin Alive’s R/L (M: 20 lbs, W: 14 lbs – medball)
2 Box jumps (M: 30″, W: 24″)

IMG_4957

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BB Challenge Update
We are officially in Week 4!  Now is when you really need to stay strong and stick with the healthy changes you are incorporated into your lives so that you finish with the maximin results.  We are super proud of how well you are doing in the Challenge and from your comments it sounds like those of you putting in 100% are feeling and see that hard work paying off.

There is a large unknown in this Challenge and that is the changes in body composition that will be measured the day after the Challenge ends.  You receive 10 points for every .5% decrease in body fat. Also, you could win 2 months of free membership if you have the best overall decrease in body fat.  Remember that this is not all about trying to accumulate the most points with the least amount of work.  If you are cruising by and only getting points through workouts and extra credit, I’m sure your team appreciates the effort, however, if you don’t hit your Macros, you will not see the ultimate changes in body comp that you could see.  So, this week is all about dialing in your Macros and hunkering down to finish strong.

For Bonus Points this week, if you hit your Macros (within 5 grams plus or minus) every day or you eat exactly what is prescribed on the meal plan for all 7 days (Monday through Sunday), you will receive an additional 70 points for the week!  This is in addition to the 5 points you currently get daily for hitting your Macros.  So, plan ahead, get your shopping done, prep that food and do not stray from your plan.  Your diligence will pay off!

Starting today, Monday, you can sign up for the Hydrostatic Retest.  It will take place at the gym on Monday, November 23rd.  Please stop by the front desk to grab a spot.  If you have a conflict in schedule and can’t test that day, talk to Mallee.

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