Tuesday 12.4.18

Kerri & Sharon

OPEN – PERFORMANCE – FITNESS
Push Jerk
Heavy 5-4-3-2-1

“Down Time”
AMRAP 7
3 Deadlifts
3 Hang Power Cleans
3 Push Jerks
6 Deadlifts
6 Hang Power Cleans
6 Push Jerks
9 Deadlifts
9 Hang Power Cleans
9 Push Jerks

Rx/Px – 115/80
Fx – 75/55

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Box Brief
Free Class Friday this week!
Free Classes all day Dec. 7th
No CrossFit Experience Needed

Monday 12.3.18

Cecille

OPEN & PERFORMANCE
“Jump Start”
60 Double Unders
30 Dumbbell Snatches (50/35)

60 Double Unders
30/21 Calorie Row

60 Double Unders
30 Toes to Bar

60 Double Unders
30/21 Calorie Row

60 Double Unders
30 Dumbbell Snatches (50/35)

FITNESS
“Jump Start”
90 Single Unders
30 Dumbbell Snatches (35/25)

90 Single Unders
30/21 Calorie Row

90 Single Unders
30 Toes to Bar

90 Single Unders
30/21 Calorie Row

90 Single Unders
30 Dumbbell Snatches (35/25)

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Congrats to all of our November Achievers!

Box Brief
**Save the Date**
CFNE Holiday Party – First Night Fran!
9 PM New Years Eve at CFNE
Hang out, workout, watch the ball drop and ring in 2019 with your CFNE Family!

Sunday 12.2.18

Cooper

OPEN & PERFORMANCE
“Pick Six”
6 Rounds
10 Dumbbell Strict Press (35’s/20’s)
15/12 Calorie Bike
20 AbMat Sit-ups

FITNESS
“Pick Six”
6 Rounds
10 Dumbbell Strict Press (25’s/15’s)
15/12 Calorie Bike
20 AbMat Sit-ups

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Box Brief
Free Class Friday!
This Friday the 7th.
Free classes all day, no CrossFit experience needed!

Congratulations to the Super Committed and Committed Club Members for November! The winner of this month’s gift card raffle is: David Weisman!

 

 

Super Committed Club
Sharon Winn  29
Kristen Merritt  28
Toni Indresano-DiRuscio  28
Sharon Fener  27
Renata Dos Santos  27
Rebecca Cahaly  27
David Weisman  26
Robert Leonhardt  26
Kevin Burati  26
Jonathan Macal  26
 
Committed Club
Reggie Santos 24
Michelene Flanigon  24
Kate Ryan  24
Cooper Berry  24
Matt Eng  24
Gradon Winn  24
Sarah Gardner  23
John Giannuzzi  23
Michael Gray  23
Michael Cohen  23
Glenn Cahaly  23
Dmytro Boyko  23
Matt Lescoe  23
Kaitlin Lewis  23
Erin O’Dea  22
Stephanie Magee  22
Karen Hayes  22
Scott Joseph  22
Pete Roney  22
Janet Simmons  22
Micha Brooks  22
Julia Abbott  21
Sam Landau  21
Sarah Schuler  21
Raymonde Arseneau  21
Kissy Rakhlin  21
Nicole Dillberg  21
Nell Getz  21
Barry Chow  20
Nadya Hajj  20
Susan Stein  20
Alexandra Barros  20
Julie Trask  20
Daisy Powers  20
Meredith Shaw  20
Lara Vukson  20
Lynsey Smith  20
Simone Gill  20
Brian Curley  20

Saturday 12.1.18


Congrats to the December Member of the Month: Kari Chow (ft. Riley Chow)

OPEN & PERFORMANCE
“Clean House”
5 Rounds (In a 4 Minute Window):
400 Meter Run
1 Round of “Cindy”
Max Squat Cleans (135/95)

2 Minutes Rest Between Rounds.

FITNESS
“Clean House”
5 Rounds: In a 4:00 Window:
400 Meter Run
1 Round of “Cindy”
Max Squat Cleans (95/65)

2:00 rest between rounds.

1 Round of “Cindy” = 5 Pull-ups, 10 Push-ups, 15 Air Squats

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Box Brief
Next Sunday Dec. 9th! Shea’s Running Seminar
8-9am FREE to all friends are welcome!

Friday 11.30.18

Drew

OPEN & PERFORMANCE
“Sore Eyes”
AMRAP 20:
20 Wallballs (20/14)
20 Power Snatches (75/55)
20 Box Jumps (24/20)
20 Push Presses (75/55)
20/14 Calorie Row

FITNESS
“Sore Eyes”
AMRAP 20:
20 Wallballs (14/10)
20 Power Snatches (55/35)
20 Box Jumps (24/20)
20 Push Presses (55/35)
20/14 Calorie Row

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Box Brief
**Save the Date**
Free Class Friday, December 7th
Bring your friends and family in to try a FREE Class!

Thursday 11.29.18

Sianna

OPEN & PERFORMANCE
“Arm Candy”
6 Rounds:
21/15 Calorie Bike
12 Burpees
100 Meter Farmers Carry (53’s/35’s)

FITNESS
“Arm Candy”
6 Rounds:
21/15 Calorie Bike
12 Burpees
100 Meter Farmers Carry (35’s/25’s)

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Box Brief
**Save the Date**
CFNE HOLIDAY PARTY – FIRST NIGHT FRAN!!!
The festivities will kick off at 9PM on New Year’s Eve at CFNE. We’ll do Fran, play some fun games and then hang out to watch the ball drop together. BYOB – snacks and pizza provided. Get pumped AND ring in 2019 with your CFNE fam!