Friday 5.29.20

Ally, Christian, and Sloan!

Home Gym
For Time:
30 Single Dumbbell Deadlifts
30 Single Dumbbell Russian Swings
30 Single Dumbbell Goblet Squats
30 Single Dumbbell Hang Squat Cleans
30 Single Dumbbell Power Snatches
30 Single Dumbbell Overhead Step-back Lunges

*On the Minute: 5 Burpees



Box Brief
Congrats to Ally Barros as our next Member of the Month Spotlight! Thank you Ally! Scroll down to see more.

Ally Barros
1) How did you get started at CFNE and what did you do before?
After a bad knee injury at a police academy, I came in to CrossFit New England with absolutely zero knowledge of the sport, but the hopes that it would strengthen my knee and pride enough to try again. After a ton of hard work, I was fortunate enough to be given another opportunity. I finished a 6 month academy – with a fitness award at the finish line, no less. Before that, I was a full time graduate student, and worked in a public school with students with developmental delays, autism, etc.

2) Where are you from and where are all the places you’ve lived?
Natick! I also lived in Westfield during my tenure at Westfield State.

3) What’s your favorite Crossfit movement?
Cleans. Barbell, dumbbells, light, heavy. Gimme.

4) If you were a Starbucks drink, what would you be and why?
I won’t lie – I had to consult an outside source for this one. My day shift dispatcher and Starbucks connoisseur says: “cold brew with salted honey cold foam – because you’re sweet yet salty AF”. She is not wrong.

5) If you could only have one meal the rest of your life, what would it be?

6) What is the craziest thing you’ve ever witnessed in your line of work?
Working in the city, I’ve been subjected to seeing tough things that I would have never have ever seen otherwise. The 2017 Free Speech Rally in Boston was one of the wildest events I have ever worked. But, I also get to see a lot of really cool and positive things happen on a daily basis. Balance.

7) What is your favorite book, and why?
That’s a tough one. I’m a fan of the classics, like Catcher in the Rye and the Great Gatsby. But also, The Art of Racing in the Rain…because dogs. Sloane is a big fan of anything by Eric Carle at the moment, so that’s what we’re currently reading.

8) What would you name the autobiography of your life?
“Are you serious?”…I feel like I say this to myself. A LOT.

9) What superpower would you want to possess?

10) What was the most important lesson you’ve had to learn?
There are tons of lessons I have yet to learn. But, letting go of things outside of my control has been the hardest but most useful, both in and out of work. And patience.

11) What’s your favorite memory from CFNE?
I feel like I’m obligated to say meeting my husband, right?!


Wednesday 3.11.20

Go until you can’t go no more!


“Bergeron Beep Test”
On the Minute For as Long as Possible:
7 Thrusters (75/55)
7 Pull-ups
7 Burpees

“Bergeron Beep Test”
7 Thrusters (75/55)
4 Strict Pull-ups
7 Burpees

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Box Brief
Bergeron Beep Test Today!
We will retest this workout next year in March so it is so useful to have a score to compare it to.

Saturday 3.7.20


Teams of 3
For Time (30 Minute Cap):
75 Power Snatches (75/55)
75/50 Calorie Row
50 Power Snatches (95/65)
50/35 Calorie Row
25 Power Snatches (115/85)
25/20 Calorie Row
15 Rope Climbs
25 Power Snatches (115/85)
25/20 Calorie Row
50 Power Snatches (95/65)
50/35 Calorie Row
75 Power Snatches (75/55)
75/50 Calorie Row

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Box Brief
Yoga is at 6:45am tomorrow! But it will feel like 5:45am because it “Spring Forward” the night before and we lose an hour of sleep. Get to bed extra early tonight so you can come get an awesome stretch Sunday Morning.

Sunday 10.27.19


“Crunchin’ Numbers”
4 Rounds:
30/21 Calorie Bike
30 Slamballs (30/20)
30 AbMat Sit-ups

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Box Brief
Free Class Friday is November 15th! Tell your friends!

Wednesday 6.5.19

Coach Tori

“Slap Happy”
Buy In: 100 Double Unders
12 Front Squats (95/65)
4 Burpee Box Jump Overs (24/20) 

Rest 5 Minutes 

Buy In: 100 Double Unders
8 Front Squats (115/80)
4 Burpee Box Jump Overs (24/20) 

Rest 5 Minutes 

Buy In: 100 Double Unders
4 Front Squats (135/95)
4 Burpee Box Jump Overs (24/20)

“Slap Happy”
Buy In: 150 Single Unders
12 Front Squats (75/55)
4 Burpee Box Jump Overs (24/20) 

Rest 5 Minutes 

Buy In: 150 Single Unders
8 Front Squats (95/65)
4 Burpee Box Jump Overs (24/20) 

Rest 5 Minutes 

Buy In: 150 Single Unders
4 Front Squats (115/80)
4 Burpee Box Jump Overs (24/20)

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Box Brief
This Friday! Free Classes all day!

Congrats to all of our May Super Committed and Committed Club Members! The winner of this months raffle is Matt Pare!

Sharon Winn 29
Raymonde Arseneau 29
Toni Indresano-DiRuscio 28
Barbara Oskwarek 27
Aaron Beer 27
Rebecca Cahaly 27
Kristen Merritt 27
Sean O’Connell 26
Reggie Santos 26
Kimberly Phillips 26
Elizabeth Payne 26
Matt Lescoe 26
Alissa O’Connell 26
Judy Kalisker 26
Nell Getz 26
Andrew Schmeling 26
Sean O’Connell, Jr. 25
Erin O’Dea 25
Andy Nguyen 25
James Sheridan 25
Robert Leonhardt 25
Glenn Cahaly 25
Daisy Powers 25
Andy LoPilato 25

David Weisman 24
Julie Lee 24
David Foley 24
Chris Gorczyca 24
Dmytro Boyko 24
Angelo Gianakis 24
Mitch Hutteman 24
Mary Hanvey 24
Sean Stuber 24
Mike Jeffries 23
Allison Pfannenstiehl 23
Lawrence Lepard 23
Karen Hayes 23
Kevin Burati 23
Scott Joseph 23
Meredith Shaw 23
Amy Greenwood 23
Matt Eng 23
Gradon Winn 23
Nick Jeffries 22
Barry Chow 22
Nadya Hajj 22
Michael Gray 22
Kate Ryan 22
Michelle Marshall 22
Brian Curley 22
Sharon Fener 21
Sam Landau 21
Edward Bolling 21
Matt Paré 21
Patrick Quinn-Paquet 21
Laurie Davis 21
Kyle Toto 21
Eric Bazigian 21
Steven Collins 21
Ronda Rockett 21
Simone Gill 21
Kari Chow 21
April Quinn-Paquet 21
Aditya Jha 21
Sarah Gardner 20
Elizabeth Brasco 20
Susan Stein 20
Paul Chae 20
Siarhei Shachanin 20
Shaun Ramsay 20
Keri O’Meara 20
Kerri Rose 20
Scott Tellier 20
Tanya Balyan 20
Pete Roney 20
Kissy Rakhlin 20
Claire Lyons 20
Suzanne Doherty 20

Thursday 3.7.19


“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
**Friday Night Lights Blowout 3/22, 6:30 PM at CFNE**
Adaptive Athletes from Crossroads Alliance and Camp Arrowhead will throw down on 19.5 in the first heat, everyone come and yell your lungs out for these inspirational and amazing athletes.  Everyone welcome to do the WOD or just come and hang out and be a part of the fun. We’ll have a DJ, pizza, some adult beverages and a guaranteed great time.