Sunday 7.19.15

Ali

Ali

“Lifting”
Deadlift
5 x 1 Across

“Midline Madness”
3 rounds NOT for time
10 Strict TTB
20 Abmat Sit-Ups
30 Hip Extensions
40 Banded Good Mornings

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Box Brief
Save the Date: Friday July 31st at 7PM at SkyBokx 109 in Natick

Elaine

Elaine

Saturday 7.18.15

Sarah

Sarah

“Snatch Chief”
5 Rounds
3 Minutes On 1 Minute Off
3 Power Snatch (135/95)
6 Push-Ups
9 Air Squats

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Compare Times HERE

Box Brief
Look forward to a workout on August 22nd for Kettlebells 4 Kids

Steve, Larissa, Paul, and Ted

Steve, Larissa, Big Joe, and Ted

Friday 7.17.15

Kate and Calvin

Kate and Calvin

“Bad Attitude”
5 Rounds On The 3 Minute
200 Meter Run
In the Remaining Time Squat Clean Thrusters (155/105)
*Score is total number of Squat Clean Thrusters

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Box Brief
Save the Date: CFNE Summer Social Friday,  July 31st at Bokx109 In Natick at 7PM

Kill Cliff: Max and Craig

Kill Cliff: Max and Craig

Thursday 7.16.15

Nakia

Nakia

“Dublin Mudslide”
Teams of 2
21-18-15-12-9-6-3
Burpee Over the Rower
Calorie Row
*One partner completes 21’s then second partner completes
21’s and so on until each partner completes 3 and 3

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Box Brief
It’s bring a friend day today!

Garrett

Garrett

Wednesday 7.15.15

Kevin

Kevin

 “The Other Total”
A) 1 Rep Max Clean
B) 1 Rep Max Bench Press
C) 1 Rep Max Overhead Squat

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Box Brief
Tomorrow (Thursday) is Bring a Friend Day! Perfect
time to bring a friend and get them started with our new
elements group session on any upcoming Sundays!

West

West

Tuesday 7.14.15

Melinda… July Member of the Month!

Melinda… July Member of the Month!

“Holy Cannoli”
5 Rounds
15 Chest To Bar
25 Calorie Row
50 Double Unders
1:00 Rest
*Rest is included in total time

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Box Brief
Congrats to Melinda Keegan for earning the title of Member of the Month for July!
Here is a little bit about how well deserved this title is:

1. How long have you been at CFNE and what got you started?
I have been at CFNE and doing CF for two years.
I was looking for something new and my brother introduced me to the idea of crossfit and suggested I try to follow programming from this coach named Ben Bergeron. I worked out in my basement with limited equipment and I had a lot of mods. I would read the CFNE posts every day, and felt like I knew everyone and we were buds – that means you Big Bri, Heather, Braatz, Michelle, Ho, Ali. I know, creepy right? But everyone was so nice and I wanted in!
Shortly after, I moved to Wayland, my brother got me a gift certificate, and I showed up very nervous to Elements with Ali. I sat in my car for 15 min before I talked myself into going in. Best life changing decision ever.

2. What is your best or favorite memory at CFNE?
Really, every day is special that I get come to the gym – sounds cliché, however it’s one stop shopping – great friends, surrounded by top notch people and coaches, challenged with my endless goats and get my ass kicked daily.
Other than that, favorite memories include being in the stands cheering for our athletes at Regionals, internal throw downs, learning and getting a new skill (and watching someone else finally get something new!), my first Murph after listening to The Geoff Speech, any patio session, and 7am Saturday classes.

3. What does a day in the life of Melinda look like outside of being a stud crossfitter?
It’s sooooo “normal” but I love it. Morning chaos with getting my boys off to school (Ridley is 8, Charlie is 4), then some training time with the 8:30 or 9:30 class. A few days a week I actually have to get out of my gym clothes when I head to clients where I work as a Leadership/Personal/Life Coach to some amazing people. Very rewarding. Then, home to hang with the boys which typically involves dirt, scooters, swimming, and wrestling in no particular order. Any extra time involves music playing, cooking (those little boys eat a ton!), reading (The Boys in a Boat currently – very good story and read) and then falling asleep exhausted instantly.

4. If you had to pick your last meal what would it be?
I always think this is a funny question. If it were my last meal I would be too worried about it being The End to be able to eat. Ok, maybe I’m overthinking it.
Good crab cakes, anything made by my mom, and prosecco.

5. You can go to any concert of any artist (dead or alive) which one would you go to?
Well, I’ll take my chances I can get to someone alive. I do appreciate and listen to all types of music, however, country is top of my list so I may have to go with Johnny Cash.

6. Would you rather have the ability to be invisible for a day or read minds for a day?
Invisible…I have enough voices in my own head. Mind reading would be overwhelming.
It would be a very interesting perspective to have for a day being invisible and observing the world. Plus, I could help people who needed it…you know, help you out on your 1RM lift, take a peek at Dave Castro’s Games events….add another scoop to your Ben and Jerry’s cone. All the important things.

7. Tell us something we don’t already know about you!
I am very talented picking things up with my toes, the water rising/box scene in Divergent is my worst nightmare and I secretly want to be an HGTV host (think Fixer Upper, love this stuff!).

Melinda

Melinda