Wednesday 6.5.19

Coach Tori

OPEN & PERFORMANCE
“Slap Happy”
AMRAP 5:
Buy In: 100 Double Unders
12 Front Squats (95/65)
4 Burpee Box Jump Overs (24/20) 

Rest 5 Minutes 

AMRAP 5:
Buy In: 100 Double Unders
8 Front Squats (115/80)
4 Burpee Box Jump Overs (24/20) 

Rest 5 Minutes 

AMRAP 5:
Buy In: 100 Double Unders
4 Front Squats (135/95)
4 Burpee Box Jump Overs (24/20)

FITNESS
“Slap Happy”
AMRAP 5:
Buy In: 150 Single Unders
12 Front Squats (75/55)
4 Burpee Box Jump Overs (24/20) 

Rest 5 Minutes 

AMRAP 5:
Buy In: 150 Single Unders
8 Front Squats (95/65)
4 Burpee Box Jump Overs (24/20) 

Rest 5 Minutes 

AMRAP 5:
Buy In: 150 Single Unders
4 Front Squats (115/80)
4 Burpee Box Jump Overs (24/20)

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Box Brief
FREE CLASS FRIDAY
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!

SUPER COMMITTED CLUB
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

COMMITTED CLUB
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

Steph

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
**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.

Friday 4.13.18

Tim

OPEN & PERFORMANCE
“Belt Buckle”
For Time:
1,000 Meter Row
30 Deadlifts (225/155)
50 Lateral Barbell Burpees

FITNESS
“Belt Buckle”
For Time:
1,000 Meter Row
30 Deadlifts (155/105)
50 Burpees

Post scores to comments.

Box Brief

**Save the Dates**

Monday, April 16th – Boston Marathon (One Class @ 6am)

Tuesday 8.8.17

Kerri

OPEN
“Freedom Trail”
AMRAP 3
21/15 Calorie Row
21 Erg Burpees
Max Thrusters (75/55)

Rest 3:00

AMRAP 3
18/12 Calorie Row
18 Erg Burpees
Max Thrusters (95/65)

Rest 3:00

AMRAP 3
15/10 Calorie Row
15 Erg Burpees
Max Thrusters (115/80)

Rest 3:00

AMRAP 3
12/8 Calorie Row
12 Erg Burpees
Max Thrusters (135/95)

 

PERFORMANCE & FITNESS
“Freedom Trail”
AMRAP 3
21/15 Calorie Row
21 Erg Burpees
Max Thrusters (65/45)

Rest 3:00

AMRAP 3
18/12 Calorie Row
18 Erg Burpees
Max Thrusters (75/55)

Rest 3:00

AMRAP 3
15/10 Calorie Row
15 Erg Burpees
Max Thrusters (95/65)

Rest 3:00

AMRAP 3
12/8 Calorie Row
12 Erg Burpees
Max Thrusters (115/80)

 

Post scores to comments.

Box Brief

July Committed Club! 

Super Committed

Sharon Winn 27
Sam Landau 25
Katrina Shafer 25

Committed

Julie Lee 24
John Huang 24
Kathy Langen 24
Michael Giorgio 24
Doug Bell 24
Michael Gray 23
Kate Auletta 23
Gradon Winn 23
Matt Pare 22
Elizabeth Benton 22
Toni Indresano-DiRuscio 22
David Weisman 21
Lynn Connor 21
Barry Chow 20
Rita Kapur 20
Ruben Galindo 20
Kevin Burati 20
Simone Gill 20
Lexie Cameron 20
Brian Curley 20

Saturday 5.20.17

Mary

“Kelly”
5 Rounds:
400 Meter Run
30 Box Jumps (24/20)
30 Wallballs (20/14)

Compare scores HERE.
Post new scores to comments.

Box Brief
Due to Regionals this weekend, there will be no Nutrition Challenge meeting on Sunday. If you have any questions about the challenge or nutrition in general, don’t hesitate to email either Krysta or Morgan!

Wednesday 3.15.17

Javi

OPEN
“C2 Cindy”
AMRAP 5:

2 Rounds:
5 Strict Pull-ups
10 HSPU
15 Sit-ups

100 Double-unders
Max Cal Row in time remaining

Rest 5:00

AMRAP 5:
2 Rounds:
5 Strict Pull-ups
10 HSPU
15 Sit-ups
100 Double-unders
Max Cal Row in time remaining

PERFORMANCE
“C2 Cindy”
AMRAP 5:

2 Rounds:
5 Strict Pull-ups
10 Push-ups
15 Sit-ups

100 Double-unders
Max Cal Row in time remaining

Rest 5:00

AMRAP 5:
2 Rounds:
5 Strict Pull-ups
10 Push-ups
15 Sit-ups
100 Double-unders
Max Cal Row in time remaining

FITNESS
“C2 Cindy”
AMRAP 5:

2 Rounds:
5 Strict Pull-ups
10 Push-ups
15 Sit-ups

100 Single-unders
Max Cal Row in time remaining

Rest 5:00

AMRAP 5:
2 Rounds:
5 Strict Pull-ups
10 Push-ups
15 Sit-ups
100 Single-unders
Max Cal Row in time remaining

Two weeks ago we tested the CrossFit benchmark workout, Cindy, which has a 20 minute time domain. Today’s training incorporates six total rounds of a modified Cindy, jump rope, and a max effort row to finish. The combination of these factors along with the time domain being cut down into two five minute windows allows us to fit a whole lot more intensity into our day than if we were to perform regular Cindy. Intensity is the variable most commonly associated with optimizing favorable results. If we can do more work in less time, we get fitter faster.

Explanation of the Three Daily Tracks
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Box Brief
*** Save The Date — 17.4 Friday Night Lights ***
Friday, March 17 @ 6:30pm

This week’s Friday Night Lights will be a bit special. The first heat will kick off with athletes from Crossroads Adaptive Athletic Alliance, and will be followed by the CFNE coaches and members. Come out and cheer on our athletes through the Week 4 of the Open, sponsored by NOBULL!