Thursday 12.14.17

OPEN & PERFORMANCE
“Boom Box”
AMRAP 15:
30/21 Calorie Bike
20 Box Jumps (24/20)
10 Deadlifts (245/165)

FITNESS
“Boom Box”
AMRAP 15:
30/21 Calorie Bike
20 Box Jumps (24/20)
10 Deadlifts (165/115)

Post scores to comments.

Box Brief
**Save the Date**
Saturday, December 16th – CFNE 10 Year Anniversary Party
(What to Wear: Cocktail Attire)

In honor of the 10 Year Anniversary this weekend, we’re recognizing some of our most colorful characters with high school-style superlatives. Cast your vote HERE before Saturday; winners will be announced during the party on Saturday night. Note: You can only vote for one person per category, and that person CANNOT be a CFNE coach.

CFNE is closed this Saturday and Sunday for Party Prep and Breakdown, BUT you can still workout!

Alternative workouts:

Saturday (8am) – Wreckbag Mile at Natick High School Track

Sunday – Open Gym at TILT 1 and 2
Sudbury: 9am-12pm
Waltham: 10am-1pm or Take a Yoga Class at 9am!
No charge to CFNE Members. 

Don’t forget to record your Random Act of Kindness on the challenge board in the gym! For every RAK, $500 (up to $10,000) will go to Kettlebells4Kids! 

 

Wednesday 12.13.17

Christian

OPEN & PERFORMANCE
“Wiped Clean”
5 Rounds, On the 4:00
30 Air Squats
20/15 Calorie Row
7 Clean and Jerks (115/80)

FITNESS
“Wiped Clean”
5 Rounds, On the 4:00
30 Air Squats
20/15 Calorie Row
7 Clean and Jerks (95/65)

Post scores to comments.

Box Brief
**Save the Date**
Saturday, December 16th – CFNE 10 Year Anniversary Party
(What to Wear: Cocktail Attire)

In honor of the 10 Year Anniversary this weekend, we’re recognizing some of our most colorful characters with high school-style superlatives. Cast your vote HERE before Saturday; winners will be announced during the party on Saturday night. Note: You can only vote for one person per category, and that person CANNOT be a CFNE coach.

CFNE is closed this Saturday and Sunday for Party Prep and Breakdown, BUT you can still workout!

Alternative workouts:

Saturday (8am) – Wreckbag Mile at Natick High School Track

Sunday – Open Gym at TILT 1 and 2
Sudbury: 9am-12pm
Waltham: 10am-1pm or Take a Yoga Class at 9am!
No charge to CFNE Members.

Don’t forget to record your Random Act of Kindness on the challenge board in the gym! For every RAK, $500 (up to $10,000) will go to Kettlebells4Kids!

Tuesday 12.12.17

April

OPEN
Overhead Squat

Heavy 3

followed by…

“Over and Out”
For Time:

20 Power Snatches (95/65)
20 Lateral Barbell Burpees
20 Overhead Squats (95/65)
20 Lateral Barbell Burpees
20 Squat Snatches (95/65)

PERFORMANCE
Overhead Squat

Heavy 3

followed by…

“Over and Out”
For Time:
20 Power Snatches (95/65)
20 Lateral Barbell Burpees
20 Overhead Squats (95/65)
20 Lateral Barbell Burpees
20 Power Snatches (95/65)

FITNESS
Overhead Squat

Heavy 3

followed by…

“Over and Out”
For Time:
20 Power Snatches (75/55)
20 Burpees
20 Overhead Squats (75/55)
20 Burpees
20 Power Snatches (75/55)

Post scores to comments.

Box Brief
**Save the Date**
Saturday, December 16th – CFNE 10 Year Anniversary Party
(What to Wear: Cocktail Attire)

CFNE is closed this Saturday and Sunday for Party Prep and Breakdown, BUT you can still workout!

Alternative workouts:

Saturday (8am) – Wreckbag Mile at Natick High School Track

Sunday – Open Gym at TILT 1 and 2
Sudbury: 9am-12pm
Waltham: 10am-1pm or Take a Yoga Class at 9am!
No charge to CFNE Members. 

Don’t forget to record your Random Act of Kindness on the challenge board in the gym! For every RAK, $500 (up to $10,000) will go to Kettlebells4Kids! 

Monday 12.11.17

Sarah

OPEN & PERFORMANCE
“Full Circle”
For Time:

1500m Row
100 Double Unders
50 Calorie Bike
100 Double Unders
1500m Row

FITNESS
“Full Circle”

For Time:
1500m Row
200 Single Unders
50 Calorie Bike
200 Single Unders
1500m Row

Post scores to comments.

Compare scores HERE

Box Brief
**Save the Date**
Saturday, December 16th – CFNE 10 Year Anniversary Party

Don’t forget to record your Random Act of Kindness on the challenge board in the gym! For every RAK, $500 (up to $10,000) will go to Kettlebells4Kids! 

 

Sunday 12.10.17

Kate

OPEN – PERFORMANCE – FITNESS
Deadlift

Heavy set of 5

followed by…

“Front to Back”
3 Rounds, Not for Time:
10 Strict Toes to Bar
20 Romanian Deadlifts (45/35)
30 Abmat Sit-Ups
40 Banded Good Mornings

Post scores to comments. 

Box Brief
**Save the Date**

Saturday, December 16th – CFNE 10 Year Anniversary Party

Don’t forget to record your Random Act of Kindness on the challenge board in the gym! For every RAK, $500 (up to $10,000) will go to Kettlebells4Kids! 

Saturday 12.9.17

Taylor

OPEN & PERFORMANCE
“Three Peat”

Teams of 3
AMRAP 25:
70/50 Calorie Row, 70 Bar-Facing Burpees, 70 Power Snatches (75/55)
60/40 Calorie Row, 60 Bar-Facing Burpees, 60 Power Snatches (95/65)
50/35 Calorie Row, 50 Bar-Facing Burpees, 50 Power Snatches (115/80)
40/30 Calorie Row, 40 Bar-Facing Burpees, 40 Power Snatches (135/95)
30/20 Calorie Row, 30 Bar-Facing Burpees, Max Power Snatches (155/105)

FITNESS
“Three Peat”

Teams of 3
AMRAP 25:
70/50 Calorie Row, 70 Burpees, 70 Power Snatches (55/35)
60/40 Calorie Row, 60 Burpees, 60 Power Snatches (75/55)
50/35 Calorie Row, 50 Burpees, 50 Power Snatches (95/65)
40/30 Calorie Row, 40 Burpees, 40 Power Snatches (115/80)
30/20 Calorie Row, 30 Burpees, Max Power Snatches (135/95)

Post scores to comments.

Box Brief
**Save the Date**
Saturday, December 16th – CFNE 10 Year Anniversary Party

Don’t forget to record your Random Act of Kindness on the challenge board in the gym! For every RAK, $500 (up to $10,000) will go to Kettlebells4Kids!