Come Cheer on CFNE at Reebok in Canton, MA

Regional Information ( Date, Time, Location, etc.) click HERE. Team CFNE will be in the last Heats for teams, as will Mel for Individual Women.

A Message from Ben…

In addition to cheering on our athletes, I could use your help.  I am the Director of this event and on Thursday myself and volunteers will be unloading trucks and setting up the venue.  This is a very important day and I could use all the help I can get.

The CrossFit Games North East Regional is next weekend (Friday – Sunday) at Reebok in Canton, MA.  This is going to be an amazing event in everyway, and we want/need CFNE to be a HUGE part of it.  Mel and the Team (Derek, Mat, JC, Lisa 8, Sonia, Heather) will be giving it their all as they try to earn a trip to California to compete for the title of “World’s Fittest”.  Please come and show your support for these amazing athletes.  Stop by the CFNE tent, get a Free CFNE Shirt (courtesy of Again Faster), grab a beer at the beer tent, and make some memories with your fellow CFNE-ers.  You can find event info, directions, heat schedules and purchase tickets in advance at

Please join us Thursday, June 16th 10:00am – 6:00pm (or anytime inbetween) at:

Reebok Headquarters,
1895 JW Foster Blvd.
Canton, MA

We will be providing a GREAT lunch and dinner to all volunteers.

CFNE is the best community in the world and we are going to prove it once again next weekend.  Thanks Everyone!


CFNE in Vegas


 CFNE is ending the competition season in style with a trip to LAS VEGAS! Join us for one outrageous afternoon/night/morning in the city of sin, Monday Aug 1st. Games competitors and super fans will fly from LAX Monday morning, stay at the Hard Rock and Tropicana Hotels, and leave Tuesday night or Wednesday morning. EVERYONE is welcome/encouraged to join the festivities! For more details email Mel at

Memorial Day Weekend Schedule


There will be ONE class Saturday, Sunday and Monday at 8:30am. No Kids Classes. No Intro Class.

Join us for a special Memorial Day WOD, to honor Navy Lieutenant Michael P. Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. Affiliates across the nation will do the “Memorial Day Murph” WOD, to raise money for Lt. MIchael P Murphy Scholarship Foundation, Lone Survivor Foundation and The Wounded Warrior Project.  Click HERE to donate.


Paleo Challenge

Welcome to th The 30 Day Paleo Challenge.

Paleo Challenge

Dates:  May 1 – May 31, 2011

Entry Fee: $30

This is not a weight loss competition.  This challenge is a way to better health and a longer happier life. 

Before and After:

Pictures: Front and back view

Measurements: Body weight, waist circumference, and body fat

Performance: Open WOD 11.6 (AMRAP 7:  Thruster (100/65), C2B Pull ups

Daily Requirements:

1.  Eat Real Food.

2.  Maintain a food log

3.  Record you daily scores on the CFNE Paleo Board


You will be required to keep track of your eating in a Nutrition log.  From this log you will give yourself a score of 0-4 based on your compliance with the Paleo Diet.

Four Points:  You are a hunter-gatherer.  You eat nothing but meat, veggies, some fruit, nuts and seeds.

Three  Points: One time during the day, you had a little something that wasn’t paleo, but wasn’t horrible.  
Examples:  Dried Fruit, Most Condiments (bbq, soy sauce, ketchup, mayo, salad dressing), Peanuts, Whey Protein, Hummus, Cream in Coffee, etc…

Two Points:  You slipped…but didn’t get hurt.  You had a small amount of “not real food”.  Maybe it was a fully Paleo day, but you couldn’t resist having a beer at the family BBQ, or you finished your kids mac ‘n cheese, but the rest of your day was solid.
Examples:  1 beer/glass of wine, dinner rolls, a handful of fries/chips, rice, etc…

One Point:  Most of your day was Paleo, but there was one full meal that you fell off the wagon. 
Eaxamples:  Pasta, Pizza, more than one Soda/Juice/alcohol,  bag of popcorn, etc…

Zero Points:  You had a bad day and made more than one solid mistake. 
Examples:  You had a couple slices of pizza and beer.


1.  You get one extra bonus point for everyday you participate in a CrossFit workout at CFNE.   We believe rewarding people for being at CFNE will serve two purposes.  First the more you are at the CrossFit the more support and exposure you will have during the Paleo Challenge.  Being around others that are going through the same experiences you are will enhance your chances of success.  Second, the benefits of Paleo are magnified when combines with training program that combines constantly varied, high intensity, functional movements.  Train Hard.  Eat Clean.  Live Life.

2.  You can get an additional bonus point for every night you sleep more than eight hours.  Proper sleep has been associated with everything from faster recovery, better mental focus, to more HGH production.  We believe this is one of the greatest factors in improved health and want to reward those that are getting their zzzz’s.

The Winner

At the end of the challenge the top five performers will be selected based on :

  1.  Measurement Improvements: weight, waist and bodyfat
  2. Performance gains: Open WOD 11.6
  3. Scoring:  Points from daily nutrition log.

First place wins a prize pack of Cash and more!!!

Sample Day

Paleo Breakfasts:

  1.  veggie omlete
  2. fruit and nuts
  3. steak and salsa
  4. Left over dinner

Paleo Snacks:

  1. Almond butter
  2. Nuts
  3. Fruit
  4. Left over dinner
  5. Paleo bars
  6. Jerky – watch the ingredients, most have soy or wheat
  7. Deli meat

Paleo Lunch: 

  1.  Salad with meat, watch the dressing
  2. Steak and guacamole
  3. Grilled chix with mixed veggies

Paleo Dinner:

  1.  Fish, steak or chicken veggies

Sneaky non-paleo foods:  Corn, Potatoes, Milk, Yogurt, Cheese and all Dairy, Peanuts, Beans and all Legumes (soy).

What’s a’Happenin at CFNE…

30 Day Paleo Challenge
May 1st – May 31st

Every wonder what eating perfectly clean for 30 days could do for your body?  Do you wish you had a support community to help you help you break your habits.  Want to win hundreds of dollars for getting healthier and leaner?  Join the 30 day Paleo Challenge.  Sign up now ($30) by putting you name on the Paleo Board by the jump ropes.

We will begin to give you details, scoring, support, rules and before and after’s next week.


Cinco de Mayo.

Thursday, May 5th

The 5:30 class is getting a little freaky for this festive day and coming in costume to workout.  Bring your best mexican wrestling mask and throwdown in style.  Not feeling that freakish?  No worries, join us after the class Margaritas in Framingham (next to Home Depot) to help us celebrate the holiday in full effect.


EC’s Nutrition Talk
Wednesday, May 11th 7:30 – 8:30 pm

The Paleo Challenge is just days away, and what better way to keep you on track than being educated and motivated by one of the most knowledgeable coaches around.  We are pumped that CrossFit HQ Trainer and Local Legend, EC Synkowski, will be talking Nutrition and answering all your question.  $20 at the door, no sign up needed.  Everyone welcome (CFNE Members, Friends, Family, and Crossfitters from other affiliates).


May 14th, 9:00 am at CFNE.

Make your Teams now!  Teams of three will compete in one awesome workout to benefit an amazing cause. 

In cooperation with Steve’s Club, a non-profit CrossFit affiliate for urban youths CFNE will be raising money to help improve the lives of the troubled youths by introducing them to the CrossFit and all the support and community that comes along with being a CrossFitter.  Steve’s Club relies heavily on fundraising to keep their efforts alive, and on May 14 CFNE is going to do our part to keep this great program thriving.


Teams of 3 (at least 1 female per team). 

Teams of 3, everyone must run together at the beginning and the end.  Only one person working at a time on the other exercises, with the remaining 2 athletes take turns holding a 25# plate overhead (the plate must be overhead the entire time during the Box Jumps, Push Press, Air Squats, and Walking Lunges). 

For time:

  • Run 400 meters (entire team)
  • 150 Box Jumps (24″/20” box)
  • 75 Push Press (45#/25# dumbbells)
  • 75 Air Squats
  • 150 Steps Walking Lunge (with 45#/25# dumbbells)
  • Run 400 meters (entire team)

Team cannot start the first exercise until everyone has completed the run, team cannot start the next exercise until all reps are done.  Final time is when the last team member finishes their 400m run.

Prizes to be awarded for the top teams in the Country, and the Affiliate that raises the most money.

  • Top 3 Teams receive Steve’s Club Tshirts and a “Steve’s Club Sampler” for each of their members – includes PaleoKits, PaleoKrunch and other Steve’s Original products = $270 Value
Top Affiliate Fundraiser: Steve’s Club Tshirts and a Large order of 25 PaleoKits = $450 Value 


Mike and Katie’s Wedding!
May 28th, Long Island, NY

Mike and Katie are an amazing part of our community and they have invited all of us to their wedding!!!!!  How cool is that?!?!  Most of the coaches have alread RSVP’d and we hope you can join us.
From Mike…
Katie and I would like to extend an invitation to our wedding to all of those at CFNE. Everyone at the box has welcomed us into the Crossfit community and continue to support us day after day.
We could not have met a better group of friends and we would love for everyone to share in our special day. 
The wedding is on May 28, 2011 at the Woodbury Country Club on Long Island. The ceremony begins at 7:30pm immediately followed by cocktail hour and the reception. 
A number of you have already confirmed that you will be attending and we cannot thank you more for spending your night with us. If you are able to attend please let Katie or I know so we can add you to this list.

Location: Woodbury Country Club 884 Jericho Tpke Woodbury NY 11797
Time: 7:30pm ceremony, 8:00pm cocktail hour, 9:00pm reception 
Hotels: We have rooms set aside at the following hotels:
Marriott Melville, 1350 Old Walt Whitman Rd. Melville, NY (631) 423-1600
Executive Inn at Woodbury, 8030 Jericho Tpke. Woodbury, NY, (516) 921-8500
Four Points by Sheraton, 330 S. Service Rd. Plainview, NY, (516) 694-6500
Shuttle service will be provided at all of the above locations to and from the Woodbury Country Club
Notes: There WILL be a babysitter on site for anyone with small children. She will be watching them in another room on-site so you can check on your children if needed.


Specialty Classes
Last month we started offering Specialty Classes.  These have been such hit we are psyched to continue to offer them.  The classes are Free to CFNE members and are open to the public for a $20 drop-in fee. 
All Classes are 4:30 – 5:30 pm
Monday:  Endurance with Mat
Tuesday:  Olympic Lifting with James
Wednesday:  Gymnastics with Mel
Thursday:  Power Lifting with Ben

Saturday Intro Class Challenge
Every Saturday (except for Holidays) we have a Free Intro to CFNE Class at 10:30 am.  This class is an excellent chance for your friends, family and co-workers to try CFNE for FREE.  And now you have a extra motivation to get your buddies to CrossFit….Competition and Free CFNE schwag!

1.  Everyone that brings someone to the Free CFNE Saturday Class will get a New “CFNE Blender Bottle” – these are coming soon:).
2.  The CFNE member who brings the most people will get a Free CFNE T-shirt.

What’s Happening at CFNE?

CrossFit Opens
March 19 – April 23

All athletes who wish to compete must register as individual competitors (registration goes live on the Games Site today), and then register on Team CrossFit New England. 

We will have an athletes meeting at 10:30am on Sunday, March 13th.

There will be a prize given to the  Team with the most registered athletes at the end of the first week. They will get their next affiliate fee waived, two free spectator tickets to the 2011 Reebok CrossFit Games for each registered athlete, and a plaque commemorating their achievement.   We can WIN this.  If you have any thoughts of competing please register… it’s only $10.

CFNE, Southie and Fenway will be taking turns hosting The OPEN events for the 6 weeks. The workouts will be held at 1pm on Saturdays starting on March 19th.  The first event will be at CF Southie, and we are expecting to have over 100 athletes competing every weekend.  As of right now, Scaling will not be allowed.  Certified Level 1 athletes will be asked to judge as well as compete.  If you are a L1 Coach but don’t plan on competing we could use your help judging.

Mobility and Assessment
Saturday March 12, 11:00 am-5:00 pm

Mike Roberts and his partner from Central Mass PT will be at CFNE this Saturday afternoon to talk mobility, performance and injury prevention/recovery.  Mike is a wizard and has treated Ben, Derek, Billy, Kathy, Tori and others with amazing results.  Mike will be speaking for an hour (from 11-12), and then will do 30 minute assessments on individuals.  

The Talk is free and open to everyone, but there are only 20 spots available for the assessment ($65).  To reserve your spot you MUST see Ben in person – NO EMAILS.

CrossFit Kids New Schedule  

CF KIDS – Tuesdays at 4:00pm and Sundays at 9:30am
BIG DAWGS – Monday – Thursday at 5:00pm

CrossFit Level 1 Certification
March 19-20th.

We are lucky enough to be hosting another L1.  The gym will be closed this weekend, but there will be one class held Saturday and Sunday at 7:00 am.

Rowing Clinic with Mat & Mel
Wednesday, March 16, 7:30 – 8:30 pm.

After working with an Olympic Gold Medalists, Mat and Mel are ready to share the goodies they got.  Turn this goat into a stregnth and destroy your next 2k.  This clinic is open to CFNE members and the general public.  No need to sign up, $20 at the door.

Pull up Clinic with Mat & Mel
Wednesday, March 23, 7:30 – 8:30 pm.

These clinics have become famous for their ability to get any athlete to the next level.  Whether you are looking for your first pull up or trying to increase your butterfly Chest to Bars this clinic is for you.  This clinic is open to CFNE members and the general public.  No need to sign up, $20 at the door.