Wednesday 11.21.18

by | Nov 20, 2018 | WODs and News | 0 comments

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″)

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

Tuesday 11.20.18

by | Nov 19, 2018 | WODs and News | 0 comments

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 

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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

by | Nov 18, 2018 | WODs and News | 2 comments

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

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

Coaches Seminar Recap

by | Nov 18, 2018 | WODs and News | 0 comments

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

by | Nov 17, 2018 | WODs and News | 0 comments

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

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Box Brief
TODAY!
Morgan’s Crossover Symmetry Seminar
8-9am FREE to all friends are welcome!