Tuesday 4.11.17

Krysta

OPEN – PERFORMANCE – FITNESS

“Team Boat Race”
6 Rounds:
500 Meter Row
400 Meter Run

*Partners complete full rounds, then switch.
(Three rounds per partner.)

At least once a week, we program a day that doesn’t involve any dynamic shoulder movements like kipping pull-ups or snatching. Today’s team twist on Boat Race, a classic CFNE benchmark, is a great example. Taking a glance around the gym you will see 10+ Crossover Symmetry stations and the newest addition, our Shoulder Rehabilitation Protocol. Shoulders are the most injured body part in our world, so taking the proper measures to ensure they remain intact is very important. Healthy shoulders allow us to do daily tasks pain free and let us come back to the gym everyday and continue to improve our fitness without restrictions.

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Box Brief
Calling all yogis, sponsors or anyone that loves being a part of something that helps kids in need! CFNE family member, Sarah Gardner is the founder of Yoga Reaches Out – a non-profit that raises funds for children’s charities through large yoga events. Yoga Reaches Out (YRO) is hosting their 7th New England Yogathon at Gillette Stadium’s Field House on Sunday, April 30th from 9:00am-5:00pm.

The day includes amazing yoga led by the best instructors, live music, a marketplace, food, raffle and more all to benefit Boston Children’s Hospital. YRO has raised over one million dollars for Boston Children’s Hospital and now is our chance to help them raise even more. We are starting a CFNE Team for the event! To register or donate, click here. To learn more about Yoga Reaches Out, click here.

If your company is interested in being a sponsor for this great event, please email info@yogareachesout.org. Namaste CFNE!

Monday 4.10.17

Hamel

OPEN – PERFORMANCE – FITNESS

“Powerball”
27-21-15-9:
Power Snatch (75/55#)
Wallballs (20/14#)
Calorie Row

Last Wednesday, we spent a lot of time working on the Snatch and positions that get us to the Snatch. Between the 4:30 and 5:30 classes, Ben gave a great talk on why we periodically spend the whole hour of class drilling this movement and how it fits in to what we are trying to accomplish in CrossFit. If you missed the talk or would like to look back on it, click here.

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Box Brief
*** Save The Date ***
Marathon Monday – April 17
Class at 7:00am followed by food and fun at Harry’s

Sunday 4.9.17

@norgam

SUNDAY FUNDAY OPEN GYM
7:00AM-NOON

“SPF 400”
10-8-6-4-2:
Bench Press (135/95#)
Strict Pull-ups

400 Meter Emtpy Sled Push

10-8-6-4-2:
Bench Press (135/95#)
Strict Pull-ups

When compared to the overhead press, the bench press is the least functional of the two. In daily life, we press objects overhead from a standing position far more often than we press object off of our chests from our backs. However, because we are able to lift more weight and because it works the triceps and the deltoids, muscles groups we also utilize in the press, the bench press assists in improving our overall strength to maximize our potential going overhead. 

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Box Brief
*** Save The Date ***
Marathon Monday – April 17
Class at 7:00am followed by food and fun at Harry’s

Saturday 4.8.17

Coach Dan

OPEN
“Sand Bar”

Teams of 3:
400m Sandbag Run (50/35#)
125 Calorie Bike
400m Sandbag Run (50/35#)
100 Deadlifts (155/105#)
400m Sandbag Run (50/35#)
75 Front Squats (155/105#)
400m Sandbag Run (50/35#)

PERFORMANCE
“Sand Bar”
Teams of 3:
400m Sandbag Run (50/35#)
125 Calorie Bike
400m Sandbag Run (50/35#)
100 Deadlifts (135/95#)
400m Sandbag Run (50/35#)
75 Front Squats (135/95#)
400m Sandbag Run (50/35#)

FITNESS
“Sand Bar”
Teams of 3:
400m Sandbag Run (50/35#)
125 Calorie Bike
400m Sandbag Run (50/35#)
100 Deadlifts (115/80#)
400m Sandbag Run (50/35#)
75 Front Squats (115/80#)
400m Sandbag Run (50/35#)

Time to break in the new sandbags! Whether you are a first responder or a mother, the ability to carry something or someone on your shoulder cannot be understated. The weight balance of the sandbag greatly resembles the unstable nature of an unconscious patient or a moving child.

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Box Brief
*** Save The Date ***
Marathon Monday – April 17
Class at 7:00am followed by food and fun at Harry’s

Friday 4.7.17

Travaun

OPEN & PERFORMANCE
“Happy Hour”
3 Rounds:

12 Power Cleans (135/95#)
12 Chest-to-Bar Pull-ups
12 Jerks (135/95#)
12 Toes-to-Bar

FITNESS
“Happy Hour”
3 Rounds:

12 Power Cleans (115/80#)
12 Pull-ups
12 Jerks (115/80#)
12 Toes-to-Bar

Post new scores to comments.

Box Brief
*** Save The Date ***
Marathon Monday – April 17
Class at 7:00am followed by food and fun at Harry’s

Thursday 4.6.17

Lynn

OPEN & PERFORMANCE
“Throw Back Thursday”

AMRAP 20:
Teams of 3:
7 Kettlebell Swings (70/53#)
7 Box Jumps (24/20″)
Shuttle Sprint
7 Burpees
Shuttle Sprint

FITNESS
“Throw Back Thursday”
AMRAP 20:
Teams of 3:
7 Kettlebell Swings (53/35#)
7 Box Jumps (24/20″)
Shuttle Sprint
7 Burpees
Shuttle Sprint

* Partners complete full rounds, then switch.

If we were asked to run 200 meters five times with 15 seconds of rest between intervals vs. 200 meters five times with 3 minutes rest between intervals, the intensities of these efforts would look much different. The more rest we have, the more power or intensity we can put into each run. Relating this to our team workout today, completing full rounds as opposed to breaking the work up as needed creates longer rest periods and more intense bouts of work.

Post scores to comments.

Box Brief
*** Save The Date ***
Marathon Monday – April 17
Class at 7:00am followed by food and fun at Harry’s