Saturday 10.10.15



“Red White and Blue Crew”

In a 10 Minute Window:
Run 1 Mile
Time Remaining: Max Squat Snatches (135/95)

Rest 3:00

In a 7 Minute Window:
Run 800 Meters
Time Remaining: Max Squat Cleans (135/95)

Rest 3:00

In a 4 Minute Window:
Run 400 Meters
Time Remaining: Max Thrusters (135/95)

Post Total Reps to Comments.

Box Brief
CFNE Studs Kyle Toto, Amie Stowe, Garrett Fucci and Mark Hagopian will be running the 40th Annual Marine Corps Marathon on October 25!

In support, we can enjoy some good food and drinks with this crew at UNO’s on Route 9, Framingham, anytime today from noon to close!

UNO’s will be generously donating 20% of all of our food and drink purchases towards our team’s fundraiser, raising funds for the Marine Corps Scholarship Foundation (! This is the nations oldest and largest provider of need-based scholarships to military children whose parents have either been killed or wounded while in combat.

Stop by if you can!



Friday 10.9.15




Tabata Style
8 Rounds of 20 Seconds On, 10 Seconds Off:

Wallball Shots (20/14)
Sumo Deadlift High Pulls (95/65)
Row (Calories)

Perform all 8 intervals at the first station before rotating to the next.

Post total repetitions of each movement to comments.

Box Brief
Columbus Day, this Monday the 12th – Two Classes! 6AM and 9AM

We are selling two Pull-Up rigs!
Outdoor rig (on the patio) – $1,000
Old back room rig – $1,000

Checks only please to “CrossFit New England”
First come first serve!

Throwback to last years Halloween Throwdown. Have you signed up yet!?

Throwback to last years Halloween Throwdown.
Have you signed up yet!?

Thursday 10.8.15




50 Calorie Row
40 Walking Lunges Steps
30 Kettlebell Swings (70/53)
20 Burpees
10 Bar Muscle-Ups
20 Burpees
30 Kettlebell Swings (70/53)
40 Walking Lunge Steps
50 Calorie Row

Post Times to Comments.

Box Brief
Next Thursday is Bring a Friend Day!

Storm. Actually, it's Coach Rachel. Fooled ya.

Storm. Actually, it’s Coach Rachel. Fooled ya.



Wednesday 10.7.15




Teams of 3:

AMRAP 7: Strict Press
50 Reps (95/65)
50 Reps (115/75)
Max Reps (135/85)

-3 Minute Rest-

AMRAP 7: Back Squat
50 Reps (135/95)
50 Reps (185/135)
Max Reps (225/155)

-3 Minute Rest-

AMRAP 7: Power Clean
50 Reps (135/95)
50 Reps (155/105)
Max Reps (185/135)

Post some killer team names and scores to comments.

Box Brief
Bring a Friend Day is next Thursday, October 15!

We have another sign up sheet going for the Team Halloween Throwdown at CFNE!
Please sign up ASAP – we are looking to make the teams so… you can plan your costumes!

3 Events     –      Saturday, Oct 31st       –       9am-1pm
Workouts are designed for ALL ability levels!

It always tastes better this way. Don't lie. You'd let Cole feed you too.

It always tastes better this way.

Tuesday 10.6.15




2 Overhead Squats (95/65), 2 Box Jump Overs (24/20)
4 Overhead Squats (95/65), 4 Box Jump Overs (24/20)
6 Overhead Squats (95/65), 6 Box Jump Overs (24/20)
Continue pattern, adding 2 repetitions per round until time expires.

Post Scores to Comments.

Box Brief
This just in… we are going to have a pig roast after the Halloween Throwdown at CFNE!
Plus. More. Goodies. Did someone say grilled cheese as well?
Sign up at the front desk!

Happy Birthday Sharon!

Happy Birthday Sharon!

Monday 10.5.15

It's all high-fives at the 5:30am with Max

It’s all high-fives at the 5:30am with Max


1,000 Meter Row
30 Deadlifts (225/155)
50 Pull-Ups

Post Times to Comments.

Box Brief
Can you believe it’s nearly Halloween? Sign up for the CFNE Internal Team Throwdown!
Just CFNE Members!   Saturday, Oct 31st 9am-1pm
Teams of 3 (we’ll make the teams, you make the costumes)
Some fun activities planned afterwards… sign up at the front desk!

Will Nystrom. CFNE. Member. Of the Month.

Will Nystrom – CFNE Member of the Month!!!

Will Nystrom. One of the absolute best. Both in and out of the gym walls, he is an incredible inspiration to CFNE. Read below to understand why.

1)      Will Nystrom. Member. Of. The Month. When did you start with us, and what inspired that first class?
I had worked out at Longfellow for a long time.  Right before I moved to Crossfit I literally saw a member FALL ASLEEP on the leg extension machine.  He stayed motionless for like 15 minutes.  I began to worry he had a stroke or something  and woke him up just be be sure he was ok.   I joined CFNE the month after it opened.  Ben’s dad Paul told me that his son had opened a new and special kind of gym called “Crossfit.”    Back then, you could just walk in and 3,2,1 Go!    I met Ben that first day.  He had me at Hello.  I have never left.

2)      You’re a seasoned CrossFit athlete. Many WOD’s under your slim and fit waist line (see what I did there). What’s your favorite WOD?
I love long chippers with lots of movements.  Filthy Fifty is a classic.  Hero WODS are awesome too.   I also love weight lifting Wednesdays where we crank up some Zeppelin and crush it.  To be honest, I get fired up every day to WOD, regardless of what it is.

3)      Give us a clue on this year’s Halloween costume.
Think sparkles.

4)      If you could sing one song at the Superbowl halftime show, what would it be?
Genius question.  Im torn between Lionel Richie’s “Lady” or something by Eddie Rabbitt.

5)      What’s your favorite kind of ice cream?
Avocado.  TB12 hooked me up with it.

6)      Will. A man of courage and positivity, and an inspiration to all. Can you share with us your experience in the past few months?
In April I was diagnosed with cancer.  It was a lightning strike for me and my family.  I immediately began an eight week treatment at MGH of radiation and chemotherapy.  One of the first people I told was Ben.  His immediate response was that we were going to work together to beat this thing.   We started doing a special weight training program together on Monday, Weds and Friday at 8 a.m. to build muscle and keep my strength up.  Brad (Cheeseman) joined us.  We kept this going all through treatment, even as I was getting weaker and sicker.    He encouraged me every day.    The 8:30 girls (including Nicki, Kathy, Michelle, Maura, Cary,  Lori, Mary, Allie P) regularly brought to my house smoothies, and meals and soups and lots of hugs for me and Suzanne.  The support and love was overwhelming.

My doctors were amazed that I was handling the treatments so well, and didn’t suffer many common side effects.  I also avoided a lot of medication, including some anti-nausea drugs and pain medications.  They were stunned that I was still going to the gym, as I had been told I would be on a feeding tube and fatigued to a point where even walking would be an effort.  Because of Crossfit, those things never happened.   Last week I got scan results that showed my cancer was 95% gone, and I will be completely recovered.  CFNE means everything to me, and I am grateful beyond words to be there with you all.

Amidst the entire process, very few knew about Will’s condition.  His never-ending positivity if anything grew stronger during this period. Will’s story is a testament to what true optimism, drive and desire can accomplish regardless of the situation at hand. Putting life into perspective, Will is an incredible inspiration to all of us.

Thank you Will for being who you are.
We are honored not only to have you as a member at CFNE, but as a friend.