FITNESS
“Opening Day”
21-15-9:
Wallballs (14/10)
Strict Pull-ups (12-9-6)
Thrusters (75/55)
Box Jumps (24/20)
Kettlebell Swings (53/35)

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Box Brief
11 years ago is when CFNE opened their doors at this location on the quiet cul-de-sac of a Natick industrial park. Gone are the days of a raw-steel rig and a dragon breathing fire on a pile of skulls painted on the walls. But you’ll still see some familiar faces! Today’s workout is the same one we did on day one at this location.
Come relive the memories and hit this one with us today.
https://www.youtube.com/watch?v=dTjR8qiLgYM

OPEN – PERFORMANCE – FITNESS
“Tri Sprint Intervals”
5 Rounds:
AMRAP 4:
30/20 Calorie Row
20/14 Calorie Bike Erg
AMRAP 10 Meter Shuttles
4 Minutes Rest Between Rounds.

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Box Brief
If you missed yesterday’s benchmark workout, The CrossFit Total, that’s ok! You have another opportunity to hit it during open gym this Sunday. We’ll give you a scorecard that can be used to track your progress and we’ll file it for you in your class binder.

OPEN – PERFORMANCE – FITNESS
Strict Pull-ups
Max Unbroken Set

“The CrossFit Total”
Strict Press
Build to a Heavy Single

Back Squat
Build to a Heavy Single

Deadlift
Build to a Heavy Single

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Box Brief
Today is a very important day! Besides us having a normal schedule, we are doing our first big benchmark of the year! Today’s workout is the CRossFit Total and we will record our scores on personal scorecards used to track our progress throughout the NEXT FOUR YEARS! You don’t want to miss it!

OPEN – PERFORMANCE – FITNESS
“Grip It & Rip It”
5 Rounds:
25 Kettlebell Swings (53/35)
200′ Single Arm Farmer’s Carry (53/35)
20/15 Calorie Bike Erg
100′ Walking Lunge

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Box Brief
Normal schedule tomorrow! Come take part in our first big benchmark of the year- The CrossFit Total!

FITNESS
“Loose Thread”
AMRAP 30, Team of 3
60/45 Calorie Row
——-
3 Rounds of
3 Power Cleans (95/65)
6 Burpees
9 Air Squats
——-
3 Rope Climbs

60/45 Calorie Row
——-
6 Rounds of
3 Power Cleans (95/65)
6 Burpees
9 Air Squats
——-
6 Rope Climbs

60/45 Calorie Row
——-
9 Rounds of
3 Power Cleans (95/65)
6 Burpees
9 Air Squats
——-
9 Rope Climbs
…
Continue to go up by 3’s

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Box Brief
Don’t let the weekend derail your 800 gram progress! Good news, fruits are easy to take with you. If you are on the go this weekend bring a bushel of apples, oranges, or bananas with you. You can still get in your 800 grams not matter what your schedule looks like!

OPEN – PERFORMANCE – FITNESS
“Blue Steel”
3 Rounds:
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)

50/35 Calorie Bike Erg

3 Rounds:
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)

50/35 Calorie Bike Erg

3 Rounds:
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)

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Box Brief
If you saw Monday’s post you know that logging your workouts is important. It helps you track your progress and know where to go next. To make it even easier to track your progress as a CFNE member we are implementing 2 changes on Monday.
The first is that we have narrowed down what we consider a “benchmark.” We are now going to do 2 big benchmarks a month.
The second change is that every member will get a physical scorecard that will be used to track these benchmarks.
It all starts this Monday with the CrossFit Total!