Monday 09.01.14

 

Harley is fired up. Team Series Baby! Are you?

Harley is psyched about the Team Series. Are you?

Happy Labor Day
Open Gym 7:00 AM – 11:00 AM

CrossFit Team Series – Final Day to Submit Scores
Teams of 2 Guys + 2 Girls
Click Event Links for Details on each WOD

Event 1
AMRAP 12, alternating each complete round:
30 Double-Unders
15 Snatches (75/55)
*Pair of Males complete full AMRAP 12, then Pair of Females immediately begin theirs*

Event 2
Male/Female Pair One Completes:
30 Thrusters (M), 30 Chest-to-Bar Pull-Ups (F)
30 Thrusters (F), 30 Chest-to-Bar Pull-Ups (M)
20 Thrusters (M), 20 Chest-to-Bar Pull-Ups (F)
20 Thrusters (F), 20 Chest-to-Bar Pull-Ups (M)
10 Thrusters (M), 10 Chest-to-Bar Pull-Ups (F)
10 Thrusters (F), 10 Chest-to-Bar Pull-Ups (M)
Upon completion, Male/Female Pair Two Immediately Repeats.
Rx Weight – 95/65

Event 3
In a 10 minute time cap for the team, each athlete establishes:
3-Rep Max Front Squat

Event 4
Women starting first, each athletes completes as a Relay:
30 Calorie Row
30 Burpees
30 Hang Cleans (135/95)

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Box Brief
Final day to register and submit scores for the first ever online CrossFit Team Series. Grab some buddies, and have at it.
For more information on the CrossFit Team Series, click HERE.
Not interested in completing the series! No problem. For your Open Gym workout today, grab a friend and try any of these just for fun.

team_series_logo

Sunday 08.31.14

 

Buds to the End.

Buds to the End.

Open Gym 9AM – 11AM

Push Press
5 x 7

Overhead Static Hold
Accumulate 2:00 total – 96/65

“Burner”
On the 2:00 x 7
Guys – 15 Pushups + Row 20 Calories
Girls – 10 Pushups + Row 15 Calories

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Box Brief
Open Gym tomorrow (Labor Day) – 7am – 11am!
Come do the CrossFit Team Series workouts!

Yup... Pretty sure that's the end.

Yup… Pretty sure that’s the end.

Saturday 08.30.14

Raising Bells and Raising Funds for Homeless Children

Raising Bells and Raising Funds for Homeless Children

“Kettlebell Hell”

In 3 minutes complete:
25 KB Swings
15 Burpees
AMRAP of 1-arm KB Snatches from the hang in the remaining time.

Rest 1 minute

In 3 minutes complete:
25 KB Swings
15 Burpees
AMRAP of 1-arm KB Clean and Jerks from the hang in the remaining time.

Rest 1 minute

In 3 minutes complete:
25 KB Swings
15 Burpees
AMRAP of KB Goblet Squats in the remaining time.

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Rest 5 minutes and repeat.

Men: 1.5 Pood (use a 50# dumbbell if needed)
Women: 1 Pood (use a 35# dumbbell if needed)

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Box Brief

Kettlebells4kids is a fundraising and awareness building event, powered by Horizons for Homeless Children, a non-profit organization dedicated to improving the lives of homeless children and their families across Massachusetts. Every penny we can raise will benefit those greatly in need.

Together, we can help homeless children and their families look forward to a better tomorrow.

 To join our team, and to have the option to make a donation, click HERE!
Fitness. It's contagious.

Fitness. It’s contagious.

Friday 08.29.14

Best of luck in Colorado Kev. We'll miss ya!

Best of luck in Colorado Kev. We’ll miss ya!

“Tequila Montoya”

3 rounds:

400m Run
21 Pull-Ups
12 Hang Squat Snatches (95/65)

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Post Times to Comments.

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Box Brief
Come spend some time with Coach Kev after his last class at CFNE – the 5:30pm tonight.
Chipotle catered – bring some suds to enjoy!
We will miss you tons Kev! You always have a home at CFNE.

Don't forget! Tomorrow!

Don’t forget! Tomorrow!

Kettlebells4Kids is tomorrow during our Saturday classes!
Raising funds for homeless children in Massachusetts – click HERE for more info.

Thursday 08.28.14

Can you hold an Air Squat for 5 minutes?

Can you hold an Air Squat for 5 minutes?

“Annie”

50 – 40 – 30 – 20 – 10

Double-Unders
Abmat Sit-ups

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Box Brief
Coach Kev’s going away party is tomorrow!
Come take his final class at CFNE – the 5:30pm, and then…
Hang out with the big man for a couple drinks AND enjoy a catered Chipotle dinner. Oh yeah.
Then we’ll see where the night takes us.

Bode isn't happy with this entire Montoya-moving thing... it'll be OK little guy.

Bode isn’t happy with this entire Montoya-moving thing… it’ll be OK little guy.