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

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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)

 

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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.
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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!

Thursday 1.19.17

Eamon

Bring a Friend Day

“Sand Trap”

5 Rounds:
10 Deadlifts (185/135#)
20/15 Calorie Bike
30 Sit-ups
40 Double-unders

Box Brief
Tomorrow (Thursday) we are having a UCAN sampling at the gym from 7am-11am. We’ll have a UCAN rep on site during the 7:30, 8:30 and 9:30am classes handing out samples and answering your questions about their products.