Thursday 1.5.17


“Tri Sprint Intervals 2.0”
5 Rounds:

30 10m Shuttle Runs
30/20 Calorie Bike
AMRAP Calorie Row in remaining time

Rest 4:00 between rounds

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Box Brief
Congrats to the last Committed Club of 2016!

Kristen Riley – 27
Ryan Martin – 25
Julie Lee – 24
Rebecca Cahaly – 24
Julia Abbott – 23
Michelene Flanigon – 23
Jill Lorion – 23
Karen Hayes – 23
Judy Sunblade – 23
Gradon Winn – 23
Sharon Winn – 22
Elaine Burgess – 22
Larry Lepard – 22
Michelle Marshall – 22
Julian Phan – 22
Brian Curley – 22
Tricia D’Agostino – 21
Ashley Brisebois – 21
Michael Gray – 21
Glenn Cahaly – 21
Dmytro Bouko – 21
Maira Coelho – 21
Lara Vukson – 21
Jerry Fireman – 21
Sarah Gardner – 20
Jamie Sheridan – 20
Michael Tatelman – 20
Collen Neutra – 20
Kim Phillips – 20
Angelo Gianakis – 20
Simone Gill – 20
Nathan Bluhm – 20

Wednesday 1.4.17


Back Squat:
Heavy 10-8-6-4-2

Tabata Back Squats (45/35#)

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Box Brief
Congrats on the December achievements, guys. Let’s get after it in 2017!

Holiday gainz


Tuesday 1.3.17


“Good Vibrations”
5 Rounds, for max reps:
1:00 Calorie Row
1:00 Power Cleans (135/95#)
1:00 Burpees over Bar
1:00 Rest

Post scores to comments.

Box Brief
Congratulations to our first Member of the Month for 2017, Sharon Winn!


When and how did you get started with us?
My first class was April 2013. I began at CFNE because my dear friend Maureen Kaplan was hosting bookclub. Her always fit husband Jonathan was so excited about CFNE, and wanting Maureen to start, she recruited me to do elements with her that night. We were SO fortunate to have Ashley run our elements class, and after that, there really was no turning back. Suzanne, Josephine and Karyn all started at the same time, and it’s wonderful that we are still here together. I’ll never forget Terri was in my Body Pump class at Golds, and she told me I would LOVE CrossFit. And I did. Two months later I gave Gradon elements classes for Father’s Day. I absolutely LOVE that we do this together.

Favorite workout?
Anything when the coach says “more isn’t better, better is better.”

Least favorite workout?
Alas, still…..RUNNING.

What’s the best part about working out with the 9:30am?
It will never be cliche to me to say that working out at 9:30 ( or any CFNE class) is ALWAYS fun because of the people. The support, camaraderie, enthusiasm, and tenacity we all share is inspiring. We know each other’s strengths and challenges, and we ALL get better by knowing so much about each other.

I am fortunate that my schedule allows me to be dedicated to this class time. I do private tutoring after school, but I also work for the town of Natick tutoring students who cannot go to school because of an illness or physical, social or emotional reasons. So, we have this text string. And it might be Coach Nancy’s game day pep talk,  or maybe Nell and Daisy begging me to be the third in a row/bike WOD. (Crazy right?!) Maybe it’s my trusty Becca, who I can always count on for gracious motivation. And it always amazes me that we can go from 10-500 texts in a matter of minutes. Whether it’s a night before “I can’t believe the WOD,” or a morning text of “who’s in for 9:30” from Laurie, I can always find the support, reassurance, or encouragement I need.

What’s the wallpaper on your phone right now?
A close up of rocks from Back Beach in Rockport. 

What’s the best cheat meal you had over the holidays?
Let’s just say I let cheese find its way into just about everything.

What’s your favorite flavor of Starburst?
I thought this was a joke and said “what is your favorite Starbucks?” And that would of course be a trenta ice green tea, no water, no sweetener. As for Starburst, well, only  chocolate my friend, only chocolate.

If you could be any animal in the world, what animal would you be and why?
Can’t this be the fly or swim question? I am afraid to admit to this crowd that I am not much of an animal person. That being said, I would be an animal that cares for others, like a mama bear…one who can finally climb a rope.

You’re a new addition to the crayon box. What color would you be and why?
I would be called “gray-dawn”- an opalescent hue of gray, hinted with lavender, marking the dawn of a new day. Nothing better than a new day.

Monday 01.02.17


Open Gym – 7am to Noon


Calorie Bike
Directly into…
Strict Press (75/55#)
Jumping Lunges

Post scores to comments.

Box Brief
CrossFit TILT II Grand Opening Celebration

Monday, Jan 2 from 8:30am – 1:30pm
31 Union Ave. Sudbury, MA

Kick off the new year at our Grand Opening Celebration with a fun community workout coached by Ben! Friends and family workout beginning a 9:00am. Following the workout, stick around for some Paleo Power Meals and Fuel For Fire!


Saturday 12.31.16


Open Gym 7am – Noon
“Final Countdown”
3 Rounds:
20 Calorie Row
16 Thrusters (95/65#)
20 Calorie Bike
17 Toes-to-Bar

Post scores to comments.

Box Brief
*** CFNE Holiday Hours ***
Saturday, Dec 31st – New Years Eve – Open Gym 7:00am-Noon
Sunday, Jan 1st – New Years Day – CLOSED
Monday, Jan 2nd – Open Gym 7:00am-Noon

Friday 12.30.16


“Ring It In”
10 Ring Muscle-ups
100 Double-unders
20 Squat Snatch (135/95#)
100 Double-unders
10 Ring Muscle-ups

Post scores to comments.

Box Brief
The Information for the Nutrition Challenge is up! Check out the
link in the top-right corner of the WOD’s & News page. Measurements are taking place between now and Friday January 6. Sign up for the challenge and a measurement time slot at the front desk.

Remember! 3 hours prior to being measured, you should not eat, drink, or work out. And you cannot have a pacemaker.