Saturday 12.7.19

Kicking Ass Into Our 90’s!

OPEN – PERFORMANCE – FITNESS
“Hot & Heavy”
Teams of 3, AMRAP 30:

60 Calorie Row
50 Pull-ups
40 Power Cleans
30 Thrusters

Round 1: 95/65
Round 2: 115/85
Round 3: 135/95
Round 4: 155/105
Round 5: 175/115

 

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Box Brief
This Thursday is CFNE’s Winter Social! All the details are:
7pm at Buttercup in Natick
Open bar and apps
$25 for tickets
Tickets can be bought at the front desk or at the door

See you all there!

Friday 12.6.19

Congrats to Marc and Barbara who just got engaged!

OPEN – PERFORMANCE – FITNESS
“Squatty Potty”
Team of 2, AMRAP 30
5 Burpee Box Jumps (24/20)
10 Slamballs (30/20)
15 Synchronized Air Squats

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Box Brief
Today is Free Class Friday! Bring in a buddy or two to take a class with us and experience what CFNE is all about.

Thursday 12.5.19

Dr. Lisa!

OPEN & PERFORMANCE
“Mood Swing”
AMRAP 16:
21/15 Calorie Bike Erg
12 Kettlebell Swings (70/53)
2 Rope Climbs (15′)

FITNESS
“Mood Swing”
AMRAP 16:
21/15 Calorie Bike Erg
12 Kettlebell Swings (53/35)
1 Rope Climb (15′)

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Box Brief
Tomorrow is Free Class Friday! Tell your friends and get them in here to try a workout.

Wednesday 12.4.19

ANDY!

OPEN & PERFORMANCE
“Low Tide”
AMRAP 5:
Buy-In: 700 Meter Row
7 Squat Cleans (95/65)
25 Double Unders

Rest 5 Minutes

AMRAP 5:
Buy-In: 500 Meter Row
5 Squat Cleans (115/85)
25 Double Unders

Rest 5 Minutes

AMRAP 5:
Buy-In: 300 Meter Row
3 Squat Cleans (135/95)
25 Double Unders

 

FITNESS
“Low Tide”
AMRAP 5:
Buy-In: 700 Meter Row
7 Squat Cleans (75/55)
40 Single Unders

Rest 5 Minutes

AMRAP 5:
Buy-In: 500 Meter Row
5 Squat Cleans (95/65)
40 Single Unders

Rest 5 Minutes

AMRAP 5:
Buy-In: 300 Meter Row
3 Squat Cleans (115/85)
40 Single Unders

 

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Box Brief
We have some changes coming to our schedule in 2020!
Starting January 1st we are bringing back the Naughty Nooners! We will combine the 11:30 and 12:30 classes into 1 big class at Noon coached by none other than The Heather Bergeron.
And we will open up the 10:30 slot for open gym instead of a structured Burn class.

Tuesday 12.3.19

Celebrating Susan!

DELAYED OPENING
Check the box brief for more information

OPEN & PERFORMANCE
Pressing Complex
5 Sets:
1 Push Press
2 Push Jerks

“Little Dipper”
21-15-9:
Push Jerks (135/95)
Lateral Barbell Burpees

DELAYED OPENING
Check the box brief for more information

FITNESS
Pressing Complex
5 Sets:
1 Push Press
2 Push Jerks

“Little Dipper”

AMRAP 10
15 Push Jerks (115/85)
15 Lateral Barbell Burpees

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Box Brief
**DELAYED OPENING**
Due to the weather CFNE will open at 9am Tuesday morning for open gym and the first class will be the 11:30.
Classes will go on as scheduled from there. Stay safe!

Next Thursday 12/12 is CFNE’s Winter Social at Buttercup in Natick!
Come hang out with us starting at 7pm!

Monday 12.2.19

The squat doin’ some wallballs

OPEN & PERFORMANCE
“Flintstones”
AMRAP 20:
50 Wallballs (20/14)
40/30 Calorie Bike Erg
30 Toes to Bar
20 Dumbbell Snatches (70/50)

FITNESS
“Flintstones”
AMRAP 20:
50 Wallballs (14/10)
40/30 Calorie Bike Erg
30 Toes to Bar
20 Dumbbell Snatches (50/35)

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Box Brief
Free Class Friday is this Friday!

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