John and Rod

Last Legs
Teams of 3, For Max Reps:
0:00 – 5:00 – Front Squats
5:00 – 10:00 – Row for Calories
10:00 – 13:00 – Rest
13:00 – 18:00 – Back Squats
18:00 – 23:00 – Bike for Calories

Squat Loads Increase Every 30 Reps:
Front Squats: (115/80), (135/95), (Max 155/105)
Back Squats: (155/105), (185/135), (Max 225/155)

Post team names and reps to comments.

WOD Guidance
All the squatting today! Start light and build up!
Your final weight on the back squats should still be a weight that you could still do 8-10 repetitions when fresh.

Question of the Day
What is your favorite TV show? (past or present)

Box Brief
**Save the Date**
Monday, September 24th – Kettlebells For Kids Golf Tournament @ Charter Oaks hosted by CFNE (REGISTER HERE)

Thanks to the very generous CFNE community, the auction items for the Golf Tournament Dinner on 9/24 are OFF THE HOOK. Here’s a little sample of what will be at the auction..

Brand new Assault bike
Normatec Recovery System
Weekend at beautiful Martha’s Vineyard home (early June or Mid-September through October – dates to be mutually agreed upon)
Weekend at 4 bedroom beach house in RI (spring or summer – dates to be mutually agreed upon)
2 Bruins tickets with parking pass
Dustin Pedroia signed baseball
Entire Celtics team signed basketball
NOBULL Backpack and gear
An hour private session with Ben Bergeron
A wine and cheese private event from Wasik’s
$350 YETI cooler and Yeti bundles of all sorts of Yeti goodies
Gold and silver earrings from Michelle Marshall’s Inspire Happy Project
2 Giants/Titans Football tickets with parking pass 

Don’t miss out off the fun. Sign up to play or come to the dinner! Email for more info.

Golf Tournament Schedule
9:30 Registration
11:00 Shotgun Start (scramble format)
4:00 Cocktail Hour with hors d’ oeuvres, putting contest and raffle
5:00 Dinner

%d bloggers like this: