National WOD to support to the American Red Cross

National WOD to support to the American Red Cross

Moore PictureOn Saturday, July 13th, we will unite with CrossFit gyms all across the US and participate in “Lift Up Moore,” a fund‐raiser for the American Red Cross’ relief efforts in Moore, OK.

Although the tornado struck on May 20th, we might remember that 24 souls perished, hundreds were injured,
and the town of Moore was effectively leveled. As such, much work remains and the needs in the community
are great. Visit

The CrossFit community has distinguished itself by its past support and participation in such events for the greater good. This event will build upon that tradition.

As an athlete you will undertake a grueling WOD that memorializes the 5/20/13 date of the tornado, and you can compete on a national leader board and vie for prizes from our sponsors.

1. Take 15 minutes to build up to a 1 Rep Max Clean (Squat Clean or Power Cleans are acceptable.)

2. 5 Rounds for Time: 20 Burpee Lateral Bar Hops, 13 Squat Cleans (135/95)

By securing the participation of at least 100 gyms and 5,000 athletes, we hope to raise $50,000 for the American Red Cross.

In the time it takes to do 30 air squats, you can sign-up! Just visit and type “Lif Up Moore” in the search box to find our gym.

Select one of three participation levels:

1. Participate in the WOD only. No donation.
2. Participate in the WOD and make a $10 donation to the Red Cross. (There is no T-Shirt for this level)
3. Participate in the WOD and get an event t-shirt for $35 if you order by 6/28. The $10 Red Cross donation is included in the $35. Or, you can make a larger donation.

Thank you for your consideration and we hope to see you on July 13th. Oh…and bring a friend or two to participate, too…there is “strength in numbers!”

CFNE Teen Comp‏etition

Teen Comp Logo

*** Final Results (August 10) ***


Come join us for CFNE’s annual Teen Competition!

Saturday, August 10         9AM – 3PM

Two divisions – Ages 12-14, 15-17


(Registration Closed)

Event Updates via Facebook

***Click Here for Heats and Times***

—– WOD’s —–

Workout 1 – “Hot Potato”
20 Calorie Row
20 Burpees
20 Double Unders (or 60 singles)

Standards for WOD 1

Workout 2 – “Jumping Frog”
20 Hang Power Cleans
20 Box Jumps

*Weight and height for 12-14 Div: 55/35, and 20” box for both
*Weight and height  for 15-17 Div: 75/55, and 24”/20” box

Standards for WOD 2

Workout 3 – “The Showdown”
10 Sand Bag Throwovers
20 Barbell Thrusters
30 Situps
40 Barbell Hop-overs

*Sandbag Throwovers – Athlete gets sandbag over the box jump to the other side, and then climbs/jumps over. When sandbag and athlete have both gone over to opposite side, that completes one rep.
Weight and height for 12-14 Div – 40/20 with a 24”/20” box
Weight and height for 15-17 Div – 60/40 with a 30”/24” box
*Thruster weight for 12-14 Div – 35/15
*Thruster weight for 15-17 Div – 45/35

Standards for WOD 3

Timeline for the day:
0730 – Athlete Registration
0800 – Mandatory Athlete Briefing (reviewing workouts and standards)
0900 – Heat 1 Begins

Garage Games Events



1.  “Jackie”
1000m Row
50 Thrusters, 45#
30 Pull ups
Scaled Division – No Scaling.  Same weight for men and women.
Time Cap – 11 Minutes

2.  “Back Squat/HSPU”
1 Round for time:
25 Back Squats 225/155 (from a rack)
25 Handstand Push ups (kipping allowed)
Scaled Division – Back Squats 185/115, HSPU – 1/2 Abmats
Time Cap – 5 Minutes

1.  “Floater”
1 RFT:
5 Dead Lifts (315, 225)
300 yard Shuttle (25 yrds out and back x 6)
Scaled Division – Deads 225, 135
Time Cap – 2 Minutes


1.  “Quest”
1300m Run with hills
800m Run with hills with bumper plate 45, 25
1300m Run with hills
Scaled Division – No Scaling.  Same weight for men and women.
Time Cap – 30 Minutes

2.  “AMRAP 4”
2 Power Cleans (185, 135)
2 Front Squats (185, 135)
2 Shoulder to Overhead (185, 135)
Scaled Division – men 135, women 95
Time Cap: 4 minutes

CUT TO TOP 10 MALE and FEMALE for RX Division

3.  “FINALS”
15-12-9-6-3 reps for time of:
Power Snatch 115/85
Barbell Burpees
Scaling:  No Scaling
Time Cap:  16 minutes
There will be videos released later this week which will explain the wods in greater detail.
Heat assignments will be posted later this week.
Good luck to all the competitors and thank you to all the volunteers.

Fear Anthos

Most of you have heard that Anthos, a private investment company, has positioned themselves to purchase 50% of CrossFit Inc. from Lauren Glassman (Coach Greg Glassman’s ex-wife).  The fear is that this company, not understanding what we have, will destroy the nature of what makes our community special.  The rumors have been swirling that Anthos would “franchise” the affiliates, force us to peddle supplements and change the nature of what has made us great.

I don’t believe rumors and hate “he-said she-said” battles of social media so when news of this potential hostile take-over came out I spoke directly with representatives of CrossFit HQ to see what the deal was.  Their side of the story was compelling and scary.  Basically, their story is the worst fear an affiliate owner could imagine – an outsider with substantial power takes control and destroys what we all love so much.  But that was only one side of the story, so I called and spoke to Bryan Kelly, the Co-Founder of Anthos.  We spoke for over 45 minutes and Mr. Kelly was very forthcoming with his motives, thoughts and intentions.  Mr. Kelly stated that he was a CrossFitter, loved CrossFit and that is why he wanted a piece of the action.  He believes Greg Glassman is a visionary, an amazing leader, and he repeated that he had no intention of changing the affiliation model.  Mr. Kelly was forthcoming, personable and convincing.  I thought our conversation would have beeb much more uncomfortable, but I actually enjoyed talking with him and felt more comfortable about the potential CrossFit/Anthos marriage after our conversation.

From the onset I have been reluctant to post about this rocky situation, or get involved in any way.  I wanted to know and understand first hand what was happening, but I loathe the social media “he-said, she-said” battles and blog-wars that this has turned into.  Having said that, in light of recent events, I now I feel it necessary to voice my opinion on the matter.

As a successful affiliate owner and lover of everything CrossFit I was originally scared to hear of an outside threat potentially taking over the business that has given so much to so many.  My conversation with Mr. Kelly helped to subside my fears as he promised that his intentions are not to disrupt a business model that is working so well.

Since our conversation it has become public that Mr. Kelly said, in writing, that he would never approach Lauren about a selling her 50% of CrossFit out of respect for Coach.  In the same statement Mr. Kelly said that such a sale would allow a third party the ability to create gridlock.  My fear is that Mr. Kelly cannot be trusted.  HE LIED.  And now I believe he lied to me during our phone conversation and is continuing to lie to the community through his social media posts and emails.

I trust Coach Glassman whole-heartedly and completely. Coach is one of the rare people in this world that every time you speak to him, you feel better about yourself, the community and the future.  Coach has always had the best intentions of the community as the driving force behind his decisions.  He continues to lead CrossFit to great places, and continues to lead me.  He is the single man I have modeled CrossFit New England after.  Coach said, “do all the right things for all the right people.” And that is exactly what I have done.

Repeatedly in my conversation with Mr. Kelly, and recently in his Facebook video, Bryan refers to CrossFit as “his investment.”   On the other hand, when Coach talks about CrossFit he talks about “his life’s mission”.   These two very different viewpoints sum up exactly how Coach and Mr. Kelly view CrossFit and how they would direct the company.   Coach is motivated by bettering people’s lives, creating an extended family of affiliates, and “doing all the right things for all the right people.”  There is no “end” for Coach.  Just like the CrossFit program isn’t a short-term “get-fit-quick” scheme, Coach is in this for the long haul (his entire life), and because of that he can be trusted to make the right decisions.   On the other hand, Anthos is motivated by an investment opportunity, and the only way to realize the potential gains from that investment is to cash out at some point.  Mr. Kelly and Anthos will not be steering CrossFit with the same core values that we as a community have come to embrace as our ethos.

Mr. Kelly has said that he is a CrossFitter and that he respects and understands the Affiliate Community.  But he doesn’t train at an Affiliate.  He did for a short while, but left.  You can be a CrossFitter and train in your garage, or with a coach, but you cannot understand the business and community of CrossFit if you aren’t part of an affiliate.

My allegiance is with Coach Glassman.  He is the reason I started CrossFit New England.  If Coach decides the best course of action is for mass de-affiliation, we will be the first to follow him wherever he goes.  The comforting thing is, I spoke at an Affiliate Business Seminar this weekend in Ft. Lauderdale, FL with close to 40 box owners in attendance, and the feeling was mutual. The resounding sentiment I heard around the room  was, “CrossFit is Greg Glassman”.  If Coach leaves CrossFit we all believe he can recreate this fitness revolution under another name and he will start it with 4,000 loyal foot soldiers.

My recommendation to Bryan Kelly is to step away.  There will be other suitors for Lauren.  You are not leaving her in a bad position.  Your interest and motives in CrossFit are suspect at best and you are not welcome.  Please go away.

Business of Excellence (B.O.X.) Seminar

What makes a World-Class CrossFit Affiliate?  In the words of Greg Glassman, it is the “The Constant and Relentless Pursuit of Excellence.”  This one-day seminar will explore the best practices that the world’s best affiliates use everyday, and how to use these practices to create Excellence in your Affiliate.

Learn the ins-and-outs of running a World-Class Affiliate:

  • Hiring, Training and Paying Coaches.
  • Programming for the Elite, Sport Specific and Masses.
  • Marketing your Affiliate and getting so many members you’ll have to turn them away.
  • Creating a Community of Trust, Support, Honesty and Excellence.
  • Organizing your Affiliate to Run Efficiently.
  • The Details of a Successful On-Ramp Program.

There is no substitute for being a great coach, but just like being a great chef might not make you a great restaurant owner, simply being a great coach may not be sufficient to run a World-Class Affiliate.  This seminar will turn Great Coaches into Great Affiliate Owners.

WHAT:  The Business Of Excellence (B.O.X.) Seminar.
WHO:  Affiliate owners, coaches, staff, and anyone interested in “The Pursuit of Excellence.”
WHERE:  CrossFit New England, 15 Tech Circle, Natick, MA 01760
WHEN: August 25th, 2012, 9am-5pm

REGISTRATION:  $495/per person.  Reserve your spot now by clicking HERE.


What they are saying…
Hi Ben,

Thank you for creating, leading, and hosting an amazing B.O.X. seminar. It really was an eye-opening, inspiring event. Your professionalism, experience and knowledge is second to none and I am grateful that I had the opportunity to attend.

You are providing a great, and much needed, service to the CrossFit community. I really hope that you will continue to offer these
seminars, and put as much information out there as you possibly can (seminars, videos, articles, etc).

Thank you again for making me want to be a better person, coach and affiliate owner.

Continued success,

P.S. I’ve already recommended the seminar to a few friends of mine (affiliate owners) and they can’t wait! 


Hi Ben,
First off I’d like to say thank you for an amazing seminar last weekend. It was the best seminar I’ve ever attended and I learned so much. I can’t wait to apply it! It was worth the trip and would definitely do it again…
Thanks and talk soon!
Daniel Sonsini, Coach/Nutrition Coordinator
Reebok CrossFit FirePower
“Thanks so much for a fantastic seminar this past weekend! We are already implementing some of your suggestions and the feedback has been very positive. We were almost there but your tweaks have really helped to complete the package. It’s refreshing to be surrounded by affiliate owners who got into this business to truly change people’s lives. “
Jenn Grabham
West End CrossFit