Thursday 6.2.15

Sarah

Sarah

“Hazed and Confused”
Teams of 2
2 Rounds of 3 Minutes at Each Station
1. Row for Calories
2. Prowler Push (50 Meters)
3. Assault Bike Calories
4. Bear Crawl (50ft)

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Box Brief
Saturday July 4th: One class at 8am
Sunday July 5th: CFNE CLOSED

Quinn

Quinn

Wednesday 7.1.15

Sam

Sam

“Weightlifting Wednesday”
Build to a heavy
Front Squat+Push Press+Thruster

“Cash Out”
Death By Thruster at 65% of above number
Minute 1: 1 Thruster
Minute 2: 2 Thrusters
Minute 3: 3 Thrusters
…and so on until you can no longer get that number in the minute!

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Box Brief
Tomorrow (Thursday) is Bring a Friend Day!
CFNE will be open for one class at 8am on Saturday July 4th

Tobi

Toby

Monday 6.29.15

Kyle

June Member of the Month: Kyle Toto

“Pumped Up Game Changer”
21 – 15 – 9
Deadlift (275/185)
Box Jump (30″/24″)

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Compare Times HERE

Box Brief
Big Congrats to Kyle Toto for being June’s Member of the Month! Here
is a bit more about him and how amazing he is…….

1. How and when did you start Crossfit?

Well technically I guess I started in 2010 when my Army unit was preparing to deploy to Afghanistan. We wanted to do something that would make us stronger and better conditioned so we found crossfit.com and started to do it. When we were deployed we didn’t have access to much equipment, or the internet, but we still did it as much as we could and it worked. When I returned home I got away from Crossfit, but I rediscovered it when I stumbled upon CFNE from a google search when I was looking for a new gym when I moved from Boston and bought a condo in Framingham early in 2013. I asked a couple of my friends, who are Crossfit coaches and competitors, if they’ve ever heard of CFNE and if I should make the switch from traditional weight lifting and running to Crossfit. I’ll never forget their reaction when they said “CFNE is actually taking new members? It would be a disservice to yourself to not become a member there.” They were right and I guess the rest is history.

2. What is your greatest memory of CFNE?

Outside of every time Tully plays Taylor Swift? That’s a tough one. I’d have to say my greatest memory is this year’s 15.3 Open workout that began with 7 muscle ups. Like most of the Crossfit world, I was mad when they announced it because I had never done a muscle up before and I really wanted to Rx all of the Open workouts. I figured I’d have to face muscle ups at some point but to start a workout? No way. It was a 14 minute AMRAP so I was determined that I was going to spend the entire time trying to get one – I just wanted to get a score of 1. That Friday I watched a bunch of videos and when I practiced before class I shocked myself when I actually got my first one. Then I did the workout and almost got through two complete rounds so I ended up doing 14 muscle ups in the workout.

3. What does a day in the life of Kyle look like?

It’s a cliché but every day is different for me. For my day job I work for the United States Department of Veterans Affairs (VA) in the marketing/advertising/outreach department for the VA New England Healthcare System. Primarily we do print, radio, and TV advertising, as well as outreach and sponsorships of sporting and Veteran events. This past week I was involved in the Rhode Island Air Show and giving the staff of the Navy’s Blue Angels a tour of the Providence VA Hospital, and this week I’m doing a lot of preparation for the VA’s sponsorship of Motorcycle Week in Laconia, NH in two weeks. You’ve probably seen our work at all of the major stadiums and heard our commercials on sports, classic rock, and country radio stations. On the side, I host a Veterans related radio talk show on WATD and am about to launch a new show on WRKO. I also sit on the Governor’s Advisory Council on Veterans’ Services where we make recommendation about legislation and policies that affect Veterans in Massachusetts. Lastly, I launched a non-profit this past spring with some of the guys I served with that will brings Veterans to third world countries to provide water filters and drinking wells to local villages. Our first missions will be to Haiti this fall.

4. If you won the lottery what would be your first selfish purchase?

I’d replace all of my toys – truck, motorcycle, and snowmobile with newer versions.

5. If a new member came into your class, what is one piece of advice you would give them on their first day?

First, always record your workouts, and second – the one that I need to follow myself – check your ego at the door, it’s OK to scale down a workout.

6. What are some of your future goals?

In October, I’ll be running the Marine Corps Marathon in Washington, DC and raising money for the Marine Corps Scholarship Foundation which offers scholarships to the children of Servicemembers who have been killed or wounded in combat. I ran it last year and this year some CFNEers will be joining in on the fun! If anyone wants to join the team let me know!

Outside of the gym, I hope to help Jamie Sheridan and Kevin Kelly fix up Camp Arrowhead in Natick this summer so that more disabled Veterans have increased access to Lake Cochituate. We can certainly use help so if you’re interested in helping out just ask one of us.

Kyle

Kyle

Sunday 6.28.15

Garrett

Garrett

“Lifting”
3×8 Backsquat (climbing or across)

“Cash-Out”
5 min AMRAP
Burpees
*On the minute 25 Double Unders

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Box Brief
Next Bring a Friend Day is Thursday July 2nd!

Sonia

Sonia