April
OPEN – PERFORMANCE – FITNESS
“Steamroll”
AMRAP 25
50 Meter Prowler Push (95/65)
100 Meter Wreckbag Run (50/35)
200 Meter Run
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Box Brief
CFNE Burn
First Class is April 1st
CFNE Burn is a no barrier to entry CrossFit class that has 45 minutes of MOVING. Plenty of dumbbells, kettlebells, wallballs, slamballs, step ups, burpees, squats, and machines!
Alyssa
OPEN & PERFORMANCE
3 Position Power Clean
In Teams of 3:
12 Minutes to Build to a Heavy Complex
(One barbell, score is the sum of all 3 weights)
Rest 3 Minutes
“Party Bus”
Teams of 3:
AMRAP 15:
12/9 Calorie Bike
6 Lateral Barbell Burpees
3 Power Cleans (155/105)
*Waterfall style. Next partner can go once the bike has been cleared. Score is total fully completed rounds.
FITNESS
3 Position Power Clean
In Teams of 3:
12 Minutes to Build to a Heavy Complex
(One barbell, score is the sum of all 3 weights)
Rest 3 Minutes
“Party Bus”
Teams of 3:
AMRAP 15:
12/9 Calorie Bike
6 Lateral Barbell Burpees
3 Power Cleans (115/80)
*Waterfall style. Next partner can go once the bike has been cleared. Score is total fully completed rounds.
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Box Brief
April 5th is Free Class Friday!
Bring in friends and family for a FREE class at CFNE!
The more the merrier!
OPEN
19.5
33 – 27 – 21 – 15 – 9
Thrusters (95/65)
Chest-to-Bar Pull-ups
PERFORMANCE
“Francine”
AMRAP 15
15 Thrusters (95/65)
15 Pull-ups
FITNESS
“Francine”
AMRAP 15
15 Thrusters (75/55)
15 Pull-ups
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Box Brief
TONIGHT!!!
**FRIDAY NIGHT LIGHTS**
STARTS AT 6:30PM
Adaptive Athletes from Crossroads Alliance and Camp Arrowhead will throw down on 19.5 in the first heat. We’ll have tables from Ascent, FitVine Wine, Fuel For Fire, and The FeelGood Lab! Everyone welcome to do the WOD or just come and hang out and be a part of the fun!
Camp Arrowhead , Amputee Veterans Recreation Area is bringing the Crossroads Adaptive Athlete Alliance to CFNE for the third consecutive year.
This local Non profit corporation is dedicated to providing recreational opportunities to Veterans of all abilities. If you would like to support our Team REV (Recreation Empowering Veterans) you may make a contribution by going on line to gofundme.com/veteransarrows or by mailing a check payable to A V R A to P.O Box 878 Natick, Ma. 01760.
All proceeds above the cost of providing this event will go towards future activities.
Inspirational Pep Talk at 4:30
OPEN – PERFORMANCE – FITNESS
“Goat Day”
On the Minute x 20
Odd Minutes: Movement 1
Even Minutes: Movement 2
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Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Ring Dips, Overhead Squats. These are the best days to turn perceived “weaknesses” into “strengths.” No better way to do that than today.
“Goat Days” give you an opportunity to refine skills or work on your weaknesses. Today is geared towards “practice,” dialing in our mechanics with a controlled heart rate. As an example, to improve the technique of double-unders, we want to practice at a low-intensity where we can really focus on the mechanics of the hands and the timing of the jump.
Choose two “Goats” to work on, and we’ll alternate between them on each minute. Coaches will have great suggestions in class. For those who want a little more structure, there will also be an alternate, low impact 20 minute EMOM in class posted every week.
Box Brief
TOMORROW!!!
**FRIDAY NIGHT LIGHTS**
STARTS AT 6:30PM
Adaptive Athletes from Crossroads Alliance and Camp Arrowhead will throw down on 19.5 in the first heat. We’ll have tables from Ascent, FitVine Wine, Fuel For Fire, and The FeelGood Lab! Everyone welcome to do the WOD or just come and hang out and be a part of the fun!
Camp Arrowhead , Amputee Veterans Recreation Area is bringing the Crossroads Adaptive Athlete Alliance to CFNE for the third consecutive year.
This local Non profit corporation is dedicated to providing recreational opportunities to Veterans of all abilities. If you would like to support our Team REV (Recreation Empowering Veterans) you may make a contribution by going on line to gofundme.com/veteransarrows or by mailing a check payable to A V R A to P.O Box 878 Natick, Ma. 01760.
All proceeds above the cost of providing this event will go towards future activities.
Brian
OPEN & PERFORMANCE
Bench Press
Build to a Heavy Set of 3
“Double Pits to Chesty”
AMRAP 12:
40 Double Unders
20 Push-ups
10 Toes to Bar
FITNESS
Bench Press
Build to a Heavy Set of 3
“Double Pits to Chesty”
AMRAP 12:
60 Single Unders
20 Push-ups
10 Toes to Bar
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Compare Scores HERE
Box Brief
***CFNE Burn***
First Class is April 1st
CFNE Burn is a no barrier to entry CrossFit class that has 45 minutes of MOVING. Plenty of dumbbells, kettlebells, wallballs, slamballs, step ups, burpees, squats, and machines!
