Thursday 4.18.19

The CFNE Way - Episode 55 - The Memorial Day Meltdown
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CFNE BURN
4.18.19
0:00 – 10:00

AMRAP 10
10 Plate Deadlifts
10 Air Squats
150 Meter Run or 15/9 Cal Machine

12:00 – 22:00

AMRAP 10
10 Push-Ups
5/5 Plate Reverse Lunges
10 Hollow Rocks

24:00 – 32:00

AMRAP 8
100m Plate Run or 10/7 Calorie Machine
10 Plate Squats
20 Mountain Climbers

34:00 – 40:00

AMRAP 6
100m Run or 10/7 Calorie Machine
12 Burpees

 

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Box Brief
Today we are running a “Burn Class” Program at every class today. We want to give every class the opportunity to experience this new program. We’re excited to show off the new program at CFNE!

Wednesday 4.17.19

Dan

OPEN & PERFORMANCE
“Doorbell”
AMRAP 18:
30/21 Calorie Bike
15 Strict Pull-ups
15 Dumbbell Deadlifts (50’s/35’s)
15 Dumbbell Front Squats (50’s/35’s)

FITNESS
“Doorbell”
AMRAP 18:
30/21 Calorie Bike
15 Strict Pull-ups
15 Dumbbell Deadlifts (35’s/25’s)
15 Dumbbell Front Squats (35’s/25’s)

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Box Brief

Meet New Intern Declan!

What’s your full name and do you have any nicknames?

My full name is Declan McMahon, I am also sometimes referred to as “Dec” (I have no preference). 

Where did you grow up?

I have lived in Natick my entire life, growing up close to the Cole Center in West Natick. 

What song would you play on repeat if you had to torture someone? 

Definitely “Photograph” by Nickelback.

If you had to build a house out of one food, what would it be? 

I would probably use something fluffy like marshmallows.

What’s your favorite workout of all time?

My favorite workout is anything involving squats or power cleans.  

Where did you go to school and where are you going to college? 

I currently go to Natick High School and I am attending UMass Amherst next fall. 

What movie title would you use to describe your life? 

Iron Man

What are two truths and a lie about you?

I played my final game of high school football at Fenway Park.

I love rollercoasters. 

I’ve never been to New York City.

If you were given a million dollars today, how would you spend it?

If I was given a million dollars today I would use it to pay for college for myself, my two older brothers, and my younger sister. 

If you could make a rule for a day and everyone had to follow it, what would it be?

Everyone must use public transportation, carpool, walk, bike (etc.) to reduce their carbon footprint. 

Tuesday 4.16.19

Ryan

OPEN & PERFORMANCE
Power Clean & Push Jerk
Build to a Heavy Single

“Grace”
For Time:
30 Clean & Jerks (135/95)

FITNESS
Power Clean & Push Jerk
Build to a Heavy Single

“Graceful”
AMRAP 8:
7 Clean and Jerks (115/80)
50 Single Unders

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Compare Scores HERE

Box Brief
Memorial Day Meltdown Nutrition Challenge Starts April 22nd!
Weigh in now!
Remember No Food, Drink, or Working Out 3 Hours Before the InBody

Monday 4.15.19

Emma

OPEN – PERFORMANCE – FITNESS
“Marathon Monday”
2 Rounds:
400 Meter Run, 26 Hand Release Push-ups
400 Meter Run, 26 Kettlebell Swings (53/35)
400 Meter Run, 26 AbMat Sit-ups
400 Meter Run, 26 Deadlifts (75/55)
400 Meter Run, 26 Air Squats
400 Meter Run, 26 Box Jumps (24/20)

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Box Brief
1 CLASS TODAY!!!
6am Marathon Monday WOD
Meeting a Coach Christines – 96 W Central St Natick – Afterparty and cheer on runners!

Sunday 4.14.19

Tory

OPEN & PERFORMANCE
“Step Down”
3 Rounds:
30 Sumo Deadlift High Pulls (95/65)
150′ Walking Lunge

FITNESS
“Step Down”
3 Rounds:
30 Sumo Deadlift High Pulls (75/55)
150′ Walking Lunge

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Box Brief
Today: Bodybuilding Seminar 8 – 9am before Open Gym!
Tomorrow: Marathon Monday WOD @ 6AM