Saturday 4.22.17

Paul

OPEN & PERFORMANCE
“Playground”
1 Mile Run
21 Kettlebell Swings (70/53)
21 Goblet Squats (70/53)
800 Meter Run
15Kettlebell Swings (70/53)
15 Goblet Squats (70/53) 
400 Meter Run
9 Kettlebell Swings (70/53)
9 Goblet Squats (70/53)

FITNESS
“Playground”
1 Mile Run
21 Kettlebell Swings (53/35)
21 Goblet Squats (53/35)
800 Meter Run
15Kettlebell Swings (53/35)
15 Goblet Squats (53/35)
400 Meter Run
9 Kettlebell Swings(53/35)
9 Goblet Squats (53/35)

Post scores to comments.

Box Brief
What do we do best as a CFNE family? We come together, we celebrate each other, and we help to make a difference. Let’s do that for Boston Children’s Hospital! As we have been mentioning, Sarah Gardner from CFNE is about to host her seventh Yoga Reaches Out fundraiser at Gillette Stadium on Sunday, April 30th. If each of you made a small donation to our team, imagine the difference it would make in the lives of children and their families that are being treated at Boston Children’s Hospital. Thank you for helping, click here to donate.

Friday 4.21.17

Bethany

OPEN & PERFORMANCE
“Franchise”
21-15-9:
Push Jerks (135/95)
Chest-to-Bar Pull-ups

FITNESS
“Franchise”
21-15-9:
Push Jerks (95/65)
Pull-ups

After the Open, the top 200 athletes in each of the Masters Age Divisions (35-60+) move on to the Master’s Qualifier. Athletes have from Thursday to Monday to complete all the workouts that were released by CrossFit last night. Today’s class workout is taken Master’s Qualifier. CFNE has 15 Athletes competing over the next few days. Let’s get behind our fellow members as they look to reach the CrossFit Games!

Post scores to comments.

Box Brief
*** Save the Date ***
First Buds & Suds of 2017 — Friday, May 5 @ 6:30pm
Instead of our usual 6:30pm class, come out for some surprise team workouts,
then stick around after for some libations with friends.

Thursday 4.20.17

Amie!

OPEN & PERFORMANCE
“Benchwarmers”
Teams of 3:
3 Rounds:
100 Calorie Row
50 Bench Press (135/95)
400m Team Run

FITNESS
“Benchwarmers”
Teams of 3:
3 Rounds:
100 Calorie Row
50 Bench Press (115/80)
400m Team Run

We often see the bench press used for strength work, but not often in conditioning pieces. Partnering up allows us enough space and equipment to execute this today. The bench press is a great movement to complement our more frequently seen overhead presses. It works the deltoids and the triceps, which are both used when going overhead. This transferability keeps it functional and constantly varied. 

Post team scores to comments.

Box Brief
*** Save the Date ***
First Buds & Suds of 2017 — Friday, May 5 @ 6:30pm
Instead of our usual 6:30pm class, come out for some surprise team workouts,
then stick around after for some libations with friends.

Wednesday 4.19.17

Judi

OPEN – PERFORMANCE – FITNESS

“Front Row”
Front Squat – Heavy Single
High Hang Squat Clean – Heavy Single
Squat Clean – Heavy Single

Today with our heavy singles we are looking to find a balance between our load, or intensity, and technique. This “sweet spot” is where we see the most progress in our fitness. Click here to hear more on this in Ben’s latest talk. 

Post scores to comments.

Box Brief
The 2017 CrossFit Games Masters Qualifier begins Thursday night!
15 CFNE Masters will be throwing down Friday, Saturday and Sunday–be sure to wish them luck when you see them around the gym this weekend:

Sean “Potsy” Potter
Brian “Big Bri” Curley

Dave Hamel
Heather Bergeron
Julie Marobella
Michelle Marshall
Mike Giorgio
Bubba Hagood
Casey Congel
Susan Weiss
Ernie Parizeau
Karen Hayes
Jerry Fireman
Colleen Neutra
Bethany Hart Gerry

Tuesday 4.18.17

Cary

OPEN
“Crowbar”
AMRAP 4:
18 Power Snatch (95/65)
18 Burpee Pull-ups
Max Calorie Row
Rest 4:00
AMRAP 4:
15 Power Snatch (115/80)
15 Burpee Pull-ups
Max Calorie Row
Rest 4:00
AMRAP 4:
12 Power Snatch (135/95)
12 Burpee Pull-ups
Max Calorie Row

PERFORMANCE & FITNESS
“Crowbar”
AMRAP 4:
18 Power Snatch (75/55)
18 Burpee Pull-ups
Max Calorie Row
Rest 4:00
AMRAP 4:
15 Power Snatch (95/65)
15 Burpee Pull-ups
Max Calorie Row
Rest 4:00
AMRAP 4:
12 Power Snatch (115/80)
12 Burpee Pull-ups
Max Calorie Row

Complementing the longer workouts of both Saturday and Monday is today’s short and fast 4 minute AMRAPs. These short windows and built in rest let us get a lot of work done in a short amount of time. The harder we can push to get as much work as possible done in this time, the faster we will see results. 

Post scores to comments.

Box Brief
What do we do best as a CFNE family? We come together, we celebrate each other, and we help to make a difference. Let’s do that for Boston Children’s Hospital! As we have been mentioning, Sarah Gardner from CFNE is about to host her seventh Yoga Reaches Out fundraiser at Gillette Stadium on Sunday, April 30th. If each of you made a small donation to our team, imagine the difference it would make in the lives of children and their families that are being treated at Boston Children’s Hospital. Thank you for helping, click here to donate.

Monday 4.17.17

Happy Birthday Dan!!

OPEN – PERFORMANCE – FITNESS

“Marathon Monday”
2 Rounds:
400m Run
26 Hand Release Push-ups
400m Run
26 KB Swings (53/35#)
400m Run
26 Sit-Ups
400m Run
26 Deadlifts (75/55#)
400m Run
26 Air Squats
400m Run
26 Box Jumps (24/20″)

Best of luck to CFNE members Amie, Scott, Paul, David, Cary, and Judi as they take on today’s Boston Marathon! Today is a great example of how CrossFit training carries over to our goals and aspirations outside the gym, whether it be other sporting events or everyday activities.

Post scores to comments.

Box Brief
***Marathon Monday Schedule***
ONE CLASS – 6:00am

Come out to Coach Harry’s after for some Marathon Monday fun, food and friends!