Wednesday 11.21.18

Christine

OPEN & PERFORMANCE
“Christine”
3 Rounds
500 Meter Row
12 Deadlifts (Bodyweight)
21 Box Jumps (20″)

FITNESS
“Christine”
3 Rounds
500 Meter Row
12 Deadlifts (3/4 Bodyweight)
21 Box Jumps (20″)

Post Score to Comments

Compare Scores HERE

Box Brief
Normal Schedule Today!
Tomorrow 6am and 8am Only!

Tuesday 11.20.18

Toni

OPEN – PERFORMANCE – FITNESS
“Full Count”
5 Rounds: 
AMRAP 4:
35/25 Calorie Bike
25 Kettlebell Swings (53/35)
Max Shuttle Sprints in Time Remaining

Rest 4 Minutes Between 

Post Score to Comments

Box Brief
Thanksgiving Schedule
Wednesday Nov 21st: Normal Class Schedule
Thursday Nov 22nd: 6 & 8am Murph Classes
Friday Nov 23rd: Open Gym 8 – 11am

Monday 11.19.18

Michelene

OPEN & PERFORMANCE
“Macho Man”
Build to a Heavy Complex
3 Power Cleans
3 Front Squats
3 Push Jerks


“Randy Savage”
AMRAP 12
3 Rounds of “Macho Man” (135/95)
15 Toes to Bar

FITNESS
“Macho Man”
Build to a Heavy Complex
3 Power Cleans
3 Front Squats
3 Push Jerks


“Randy Savage”
AMRAP 12
3 Rounds of “Macho Man” (95/65)
6 Burpees
9 Toes to Bar

Macho Man: 3 Power Cleans, 3 Front Squats, 3 Push Jerks

Post Score to Comments

Box Brief
Thanksgiving Day Murph!
6am and 8am Classes Only

Coaches Seminar Recap

Sarah

Crossover Symmetry for CrossFit New England

 
There are is no such thing as a magic pill when it comes to health and fitness… with the exception of Crossover Symmetry. A little bit of effort can go a long way in improving shoulder strength, flexibility, and overall joint joint health. Each of the the 13 Crossover Stations at CFNE have a card that explains each movement in detail. Yesterday, we went over the Activation Protocol and learned a “jingle” to help preform each move properly. You can find the “jingles” below.
 
Row- shoulders down, elbows back
Reverse Fly- shoulders down, thumbs back
Pulldown- pockets – pinkies – squeeze 
90/90- elbows, goal posts
Scaption- reach reach reach 
Incline Plus- elbows – shoulders, shoulders – elbows 
Victory- shoulders down, knuckles up
 
Add Crossover Symmetry to your warm up for to get stronger, more flexible shoulders. 

Sunday 11.18.18

Bob

OPEN – PERFORMANCE – FITNESS
“Air Head”
75/50 Calorie Bike
20 Jumping Reverse Lunges
60/40 Calorie Bike
20 Jumping Reverse Lunges
45/30 Calorie Bike
20 Jumping Reverse Lunges
30/20 Calorie Bike
20 Jumping Reverse Lunges
15/10 Calorie Bike
20 Jumping Reverse Lunges

Post Score to Comments

Box Brief
TODAY!
Morgan’s Crossover Symmetry Seminar

8-9am FREE to all friends are welcome!