Karen

OPEN
“Down Under”
3 Rounds:
50 Double-unders
20 Wallballs (20/14#)

50 Calorie Bike

2 Rounds:
50 Double-unders
20 Wallballs (20/14#)

35 Calorie Bike

1 Round:
50 Double-unders
20 Wallballs (20/14#)

20 Calorie Bike

PERFORMANCE
“Down Under”
3 Rounds:
50 Double-unders
20 Wallballs (20/14#)

50 Calorie Bike

2 Rounds:
50 Double-unders
20 Wallballs (20/14#)

35 Calorie Bike

1 Round:
50 Double-unders
20 Wallballs (20/14#)

20 Calorie Bike

FITNESS
“Down Under”
3 Rounds:
50 Single-unders
20 Wallballs (20/14#)

50 Calorie Bike

2 Rounds:
50 Single-unders
20 Wallballs (20/14#)

35 Calorie Bike

1 Round:
50 Single-unders
20 Wallballs (20/14#)

20 Calorie Bike

The wall-ball brings together two highly functional weightlifting movements (Front Squat & Push Press) at a light load that allows for extended duration of the movement. This creates a highly powerful metabolic stimulus, especially when combined with biking and jump rope.

Post scores to comments.

Box Brief
Congrats to our April Member of the Month, Mark Neville!

April Member of the Month, Mark Neville!

When and how did you get started with us?
Almost three years ago exactly. I had been working in Boston and going to a gym there then was fortunate enough to be hired by FFF AND start going to CFNE.

Favorite workout?
I really like Glen, it’s a tough work out but a great combination of movements. Anytime you get to do a hero WOD is special too, especially honoring someone from the area.

Least favorite workout?
I still have nightmares about Double Grace.

What’s the best part about working out with the 11:30am?
Aside from the amazing coaches I have been lucky enough to have? Seriously though, that has been pretty awesome. Of course the members, from the people who have been there since I started and made me feel welcome immediately to everyone who has joined since. I genuinely look forward to seeing them. On a personal note I like to work out midday because it reenergizes me and it is almost like a reset button. I am not the young man I used to be (see the upcoming answer to the CD question).

What’s the wallpaper on your phone right now?
My 7 year old daughter Lea and 4 year old son Kellen ripping up the dance floor at a wedding.

What’s in your most frequently used emoji tab?
Oh boy, don’t know what this says about me and not sure I want to know.


What’s the first CD you ever bought?
I don’t remember the first CD I ever bought but I will do you one better and tell you the first CASSETTE TAPE I ever got: Special Ed – Youngest in Charge. Most likely purchased at Sam Goody!

Best Easter candy?
Some may view this as a copout but Reese’s Peanut Butter Eggs, I was told that if they’re shaped like an egg you can eat as many as you want.

What’s the last thing you searched for on Google?
Haha Special Ed, had to see what happened to my first favorite rapper.

What’s your favorite flavor of Starburst?
Definitely the pink one, that’s Strawberry, right?

If you could be any animal in the world, what animal would you be and why?
While I am tempted to say Rhino or Liger or something like that I think I would like to be a beaver. They’re kind of cute, strong (swimming around with all kinds of brush) and smart, basically engineers. Beavers are the total package.

You’re a new addition to the crayon box. What color would you be and why?
Probably something like Forest Green, not overly vibrant or spectacular but consistent and reliable.