Friday 2.5.16



*** Weather Update! ***
Due to the weather picking up mid-morning, Open Gym will replace middle of the day:
5:30 + 6:30 + 7:30am – Normal Classes
8:30am – 1:30pm – Open Gym
4:30pm + 5:30pm – Normal Classes

“El Toro”
5 Power Cleans (135/95)
10 Box Jumps (24″/20″)
15 Wallballs (20/14)

Post Scores to Comments.

Box Brief
This Saturday in our group classes, we will be honoring a fallen hero, “Nate“.
Nate was killed in action in 2012.
Since then,  Nate’s older brother, Josh, passed away after a grueling fight with brain cancer in high school.

Teammates of Nate have developed “One Summit”, a non-profit organization dedicated to helping pediatric cancer patients. One Summit’s mission is to help children battling cancer build courage, self-confidence and resilience through experiential learning and mentorship with a U.S. Navy SEAL.

This year, five Navy SEALs will run in the Boston Marathon to raise funds for One Summit.
To learn more about their cause and how to donate, click HERE





Thursday 2.4.16

Stephan and Tracy.

Stephan and Tracy.

Today is Bring a Friend Day!
All classes are free to try!

In 3:00, 45/30 Calorie Schwinn Bike
Time remaining: Max Toes to Bar

Rest 3:00

In 3:00, 45/30 Calorie Schwinn Bike
Time remaining: Max Double-Unders

Rest 3:00

In 3:00, 45/30 Calorie Schwinn Bike
Time remaining: Max Burpees

Post the three totals to comments.

Box Brief
Congratulations to CFNE Members Elaine and David Burgess!
Tied the knot this past weekend. Congrats you two!

Ha-uge congratulations to the newly weds! Elaine and David Burgess!

Elaine and David Burgess

January Committed Club!

Erin O’Dea 25
Jill Lorion 25
Karen Hayes 25
Raymonde Arseneau 25
Sam Landau 24
Cary Collins 24
Cheryl Jauch 24
Chris Harvey 24
Daisy Powers 24
David Burgess 24
Doug Bell 24
Jan Simmons 24
LJ Dicarlo 24
Lisa Kalberer-Landau 24
Luke Nye 24
Matthew Levy 24
Nick de Peyster 24
Bob Kaplan 23
Chris Gentile 23
Claudia Ticktin 23
Elaine Burgess 23
Jen O’Connor 23
Katrina Shafer 23
Lindsey Hart 23
Liz Messina 23
Nick Cross 23
Nicole Zajec 23
Paola Briamonte 23
Angelo Maragos 22
Brad Ebel 22
Gradon Winn 22
Joe Vukson 22
Jonathan Condriet 22
Julia de Peyster 22
Nancy Funkhouser 22
Nell Getz 22
Ryan Martin 22
Shelly Shaw 22
Toni Indresano-DiRuscio 22
Lexie Cameron 21
Andy Nguyen 21
Corey Furdon 21
Dan Campanello 21
Jamie Sheridan 21
Jeremy Gransky 21
Martha Fan 21
Michael Lorion 21
Rachel Engelson 21
Rebecca Cahaly 21
Rich Costantini 21
Sharon Winn 21
Sarah Shuler 21
Angelo Gianakis 20
Calvin Moy 20
Christian Barros 20
Deb Renzella 20
Glenn Cahaly 20
Greg D’Agostino 20
James Brine 20
Jerry Fireman 20
Joe Germain 20
Kevin Kelley II 20
Lori Baldwin 20
Mark McGraw 20
Mark Page 20
Melinda Keegan 20
Michelle Marshall 20
Naomi Fener 20
Suzanne Hayes 20
Scot Maney 20
Way. To. GO.
That is 70 members on the Committed Club. Top all time. We are proud, to say the least.

Wednesday 2.3.16



Weightlifting Wednesday

Pause Overhead Squat
Build to a Moderate Single

Power Snatch + Squat Snatch + Overhead Squat
Build to a Heavy Complex

Box Brief
Bring a Friend Day is Tomorrow!

Nutrition Challenge – Please be sure to get your final days scoring in by tonight!
Looking to tally up the finals as soon as we can.

Congratulations to the January Achievements!

Congratulations to the January Achievements!

Tuesday 2.2.16



“El Gato”
21 – 18 – 15 – 12 – 9:
Calorie Row
Thrusters (95/65)

Post Times to Comments.

Box Brief
Congratulations to Rae Arseneau! CFNE Member of the Month!!!
Scroll down to learn a little more about Rae…



1) Rae. Long time 5:30am “Mayhem” veteran. How do you feel about that hour of the day?

Love it! Going to the 5:30 Mayhem propels me into the day with a lot of energy.  I teach high school and need to be ready to go to get the teenagers engaged at 8:00 AM.  The support and camaraderie that everyone gives each other at CFNE puts me in the right frame of mind to really do my job well—to bring that positive energy into my classroom.

2) How did you initially find CrossFit, and what was your first experience?

Flashback to the summer of 2012, the summer I turned 50.  Erin’s brother had said to us several times that summer, “You guys should do Crossfit.  I can’t believe you aren’t already doing it.  You would freakin’ love it, and one of the best boxes in the world is like a mile from your house.”  We had no idea what he was talking about.  I turned 50 in August and that birthday weekend, once I came down from the high of all the celebrations, I lay in bed late Sunday night thinking “Now what?”  I wanted to do something different.  I went on CFNE’s website and read every detail, all the before and afters (Eugene! Big Mike!) and decided to do it.  I remember reading something along the lines of, “It doesn’t matter how fit you are or how old you are, it’s about building community.”  And I thought, ok I’m not too old for this.  I sent Ashley an email that night to sign up, and we walked into our first Elements class five days after my birthday.  We were hooked from day one.  During the second week of Elements, Ashley sent us on a warm-up jog before class, and I literally ran to Longfellow and cancelled our gym memberships with them.

I didn’t learn English until college.  When I started at CFNE, although I’d been living in the states since 1995, I realized there was a whole world of fitness vocabulary that I hadn’t acquired.  Like the day we first did snatches.  I was thinking, “Wait, what are we doing with the bar?? And why does everyone think this is so funny?”  I learned two new words that day.  Also, one time, I gave a guy at the 5:30 a hi-five just before starting a WOD, and said “Don’t forget to powder up!”   I now know the correct terminology is “chalk up!”  But seriously, I sincerely thank the 5:30 AM ladies who sometimes can tell by the look on my face that I have no clue what is going on and they help me along.  It’s a great group!

Sometime during the first year, I figured out that working out at CFNE is not about comparing myself to others, but about competing with myself.  Just going every day and doing the best I can. That was a turning point for me that made me realize that I wanted and I could do this for a long time.

3) The Mayhem class is hurting during a long AMRAP. Time to break out into a solo with the microphone. What are you singing?

Eminem’s Lose Yourself.  Because the morning of my first marathon when we were driving to the race in Philly, it came on the radio, we cranked the radio and sang along real loud!  And since then I’ve always loved that song to get psyched up.  Good memories.

4) If you could visit anywhere in the world for a day, with instant travel time, where would you want to go (and do)?

Asia, specifically Thailand.  I’ve never been to Asia but I want to go before I’m 60.  I’ve always pictured Thailand as beautiful. I want to see the landscape. I want to walk the streets. I want to eat the local food.

5) What does a day in the life of Rae (that has a ring to it, we could be onto something) look like outside of CFNE?

Up at 5:00 to make the Mayhem.  Usually I make my lunch to take to school before heading out to CFNE.  After the 5:30 I rush home to get ready for school.  I’m usually there by 7:10 so that I have time for breakfast at the dining hall with some of the faculty.  We meet everyone morning, now calling ourselves the Breakfast Club.  I teach French at the Walnut Hill School for the Arts in Natick. It is a private boarding high school. First class is at 8:00.  I’m on my feet all day. I love teaching at Walnut Hill because there is nothing more rewarding than teaching passionate young adults. I’m the Class Dean for the junior class and the department head for the language department, so I usually have meetings in the afternoon and situations to handle throughout the day.  I stop by the grocery store every day on the way home to pick up something to make for dinner. Once at home, I hang out with our three small dogs, Coco, Lucy and Hugo for a while. Then I usually grade papers and prep for the next day until Erin comes home.  After dinner, we’re usually watching the Montreal Canadiens game.  There are 82 games in the season and I don’t miss one.

6) Give us a fun fact that we don’t know about you. Until now.

I’m from a small French town—actually it’s a village—in New Brunswick, Canada.  I have 72 first cousins.  Both my parents come from families of 10, hence all the cousins.  I can’t walk down the street or go to the grocery store in town without bumping into a cousin, aunt or uncle.

Monday 2.1.16




5:00 – Burpee Box Jump Overs (24″/20″)
Rest 5:00

4:00 – 10 Meter Shuttle Runs
Rest 4:00

3:00 – Power Cleans (Choose one weight)
Guys: 75, 95, 135, 155       Girls: 55, 65, 95, 105
Rest 3:00

2:00 – Wallball Shots (20/14)
Rest 2:00

1:00 – Max Unbroken Pull-Ups

Record each score separately, for a total of (5) scores.
Compare scores HERE.
Post Scores to Comments.

Box Brief
Bring a Friend Day is this Thursday!!!

From Coach Cheryl on the Nutrition Challenge…

I am unbelievably amazed and excited by the progress and hard work of each and every athlete. This challenge has been so much fun to be a part of and i am anticipating a lot of positive changes for everyone who was able to stick it out. The meeting today brought up some very good questions on the best way to attack the “after challenge” mindset. I say, keep it going! Not in a sense of striving for points and perfection, but in the sense that you have already exchanged bad habits for better ones. What i do highly recommend, is giving yourself a break from being “perfect.” So if that means you want to have a little cream in your coffee on Wednesday morning, go for it! The wrong approach to the end of this challenge is the reward of a large feast of all the things you have been avoiding this month. Instead of overindulging, learn how to have a little and leave some for later. Stay away from the “all or nothing” mentality and give yourself permission to enjoy a dinner out with friends, or a glass of wine. There is no cheating when it comes to food.Food is just that “food”. There are foods that give us more nutrients, and foods that give us more pleasure. Learn to find the balance of both and no what things you can have in abundance and what things should be left for special occasions.
By popular demand, I will be continuing to lead you guys through yet another 30 days. I am so excited to see so many people motivated and i want to be there to help as you guys move away from “challenge” mindset and into “lifestyle” mindset. We have reset the system, now lets make it stick! If you want to be a part of this and were not able to attend the meeting today, please email me at More details to come!


Sunday 1.31.16



Open Gym – 9AM to Noon

“Paradise City”
3 Rounds:
Max Reps Bench Press (Bodyweight)
Max Strict Pull-Ups
Rest 3:00 between. Transition from the bench to the pull-ups immediately.

Rest 5:00

3 Rounds:
Max Reps Strict Ring Dips
Max Reps Ring Rows
Rest 3:00 between. Transition from the ring dips to the ring rows immediately.

Post Loads and Scores to Comments.

Box Brief
Nutrition Meeting with Coach Cheryl at 12:30pm today, immediately following Open Gym!