Friday 08.01.14





Front Squat (135/95)
Kettlebell Swing (70/53)
400m Run

Box Brief
CFNE Summer Social is TONIGHT! 7:30 @ The Kinsale in Boston!

Tonight! Be there!!!

Tonight! Be there!!!

Join us in celebration of the conclusion of the 2014 Games season. Through the Open, Regionals, and the Games, it’s been an incredible year. We couldn’t be prouder of the entire gym for the support, energy, and enthusiasm that drives us all to new heights. Pete Sarmanian, one of our original CFNE members, has invited us again this year to his restaurant in Boston – The Kinsale Pub. Come out and enjoy a great night with the crew!

Location – The Kinsale Pub, 2 Center Plaza, Boston
Time – 7:30pm to… yup.
Directions – Click HERE (Google Maps)

Thursday 07.31.14






10 Burpees

25 Double-Unders


Compare Scores HERE.
Post Scores to Comments.


Box Brief
This Saturday, we will be hosting a fundraiser WOD in our group classes for CFNE friend Pat Patgett.
Pat has been diagnosed with mouth cancer, and a battle lies ahead.


From CrossFit Southie, Pat’s home box…

“For those of you who do not know Pat Padgett, he has been a highly active member of the CrossFit community and a regional competitor for 5+ years now.  He is a tremendous athlete and a stand up guy. After battling with serious inexplicable mouth pain over the last two years, Pat‘s surgeon recently discovered a huge cancerous mass located in his throat. Just 3 weeks ago, Pat underwent an intensive, 14 hour surgery to have the mass removed.  The surgery was a success however the surgery required Doctors to remove 70% of his tongue along with the cancerous mass.  They were concerned that Pat would not be able to move his tongue, swallow or talk again.

Pat showed his strength early on after his surgery as he amazed his doctors as he was able to move his tongue and swallow.  Pat also recently removed his own feeding tube recently, with the help of his sister, and Pat is feeding on his own! While he still has difficulty talking, each day he is making progress.   So much of his recovery has been, and will continue to be, unpredictable.  Pat will continue his recovery for another month or so before he starts the next portion of his treatment, which will include six weeks of chemotherapy and radiation treatment.

Although Pat has yet to make public the severity of the situation, the statistics were never in his favor. Pat is one of the most positive, mentally tough people I know and as shown early after his surgery, statistics do not necessarily apply to him.   The more the CrossFit community can rally up and support Pat in his fight, the stronger his will and determination will grow to get through this tough time. Pat will have a lot of financial burden as he will be out of work for 6+ months and have a mass of medical bills. We are trying to raise funds to help him out but more importantly we are trying to raise his spirits by showing our support and love for him through the greater CrossFit community.

Today we host a WOD in Pat’s honor.  The WOD is completely scalable.  Please come by and support Pat in his fight against Cancer.”

If you would like to donate to the cause please click HERE

Wednesday 07.29.14

Hi there. Nice to meet ya.

Hey there. Nice to meet ya.


Overhead Squat
Build to a Heavy Single

Snatch Balance
Build to a Heavy Single

Squat Snatch
Build to a Heavy Single


Box Brief
GREAT day to use the CrossOver Symmetry “Activation” to prep those shoulders.
Built into the “CFNE Warmup”, be sure to get it in today. Your shoulders will love it.




Coaches Corner

Mastering Movement and Becoming Insanely Fit
By Coach Kev

I’ve always wanted to write an article and use an over-the-top, yet enticing title. It makes me feel like I’m doing one of those crazy infomercials or some sort of overpriced information sales product pitches, haha! Anyway, the purpose of this Coaches’ Corner is to help give you tools on accomplishing your fitness goals.

Step 1: Always Focus on your Movement

Step 2: Work Harder

Step 3: Every Rep Counts

Let’s start with the workout of the day. What is it? Well, at first glance it appears to be a few lines of text written on the white board and for most, I think that is where a majority of focus goes. However, in a class there is a full hour of content that can be used to dial in and improve movement. The first step to becoming a master of movement is to consciously focus on movement not just during the timed portion after you hear 3..2..1..GO! but during general warm ups, mobility, specific warm up, and even during the cool downs.

To become more fit, the first thing to do is to have a paradigm shift. The workout of the day isn’t just the text on the board, it is the content of the entire hour. Are you putting in full effort for the entire hour or saving it for the 5-15 minute timed portion of the day? I wish the big secret to fitness was fancier or amazing, but it’s not. The key to being fitter is to work harder. Work harder during the warm up, during the mobility, during the skill work, during the race, during the cool down, etc. If you are tired before you hear 3..2..1..GO! it’s ok 🙂

Finally, every rep and step counts and matters. We talk about it a lot but it’s a good constant reminder. The most impressive isn’t always the fastest. The most impressive is when you see dedicated practice and focus on mechanics, consistency and intensity, while maintaining integrity in range of motion and rep count. Shorting a distance or shaving a rep is a quick way to halt progress in your fitness pursuit for a temporary gain in a slightly faster posted score or time. Usually, pursuit of a faster time is driven by competition with others which can lead to peaks and valleys in motivation. In order to have sustainable motivation, competition should remain intrinsic focusing on your own self improvement before focusing on beating someone else.

Quality, quantity, and speed can and should be achieved. Focus on getting the most out of everything you do, be diligent, and maintain integrity and you’ll find motivation, progress, and PR’s will continue to happen.

All the best,

– Coach Kev 🙂



Tuesday 07.29.14

No way... the OPEN TEST?! Jump for joy!

It’s the Open Test!     Jump for Joy!!!!

“Open Test”


XX50 Wallballs (20/14)
XX50 Double-Unders
XX40 Box Jumps
XX40 Toes to Bar
XX30 Chest to Bar Pull-Ups
XX30 Burpees
XX20 Power Cleans (145/100)
XX20 Jerks (145/100)
XX10 Snatches (145/100)
XX10 Muscle-Ups

Compare Scores HERE.
Post Scores to Comments.

Box Brief
Big weekend ahead! Summer Social on Friday, PRforPat on Saturday! Plan now!!!


Chris Mix and Eric B.

Monday 07.28.14



“Scissor Kick”

5 rounds:

7 Deadlifts (275/185)
30 Air Squats
7 Strict Handstand Pushups

Post Times to Comments.

Box Brief
Congratulations to our Games competitors!!!
It’s been an incredible week of competition, and we could not be more proud.
Bubba (50-54 Div) – 15th
Jerry (60+ Div) – 19th
Rachel – 28th
James – 21st