Saturday 5.5.18

OPEN & PERFORMANCE
“Mixed Bag”
Teams of 3
For Time (25 Minute Cap):
400 Meter Wreck Bag Run
100 Deadlifts (155/105)
400 Meter Wreck Bag Run
80 Hang Power Cleans (155/105)
400 Meter Wreck Bag Run
60 Front Squats (155/105)
400 Meter Wreck Bag Run
40 Push Jerks (155/105)
400 Meter Wreck Bag Run
20 Clusters (155/105)

FITNESS
“Mixed Bag”
Teams of 3
For Time (25 Minute Cap):
400 Meter Wreck Bag Run
100 Deadlifts (95/65)
400 Meter Wreck Bag Run
80 Hang Power Cleans (95/65)
400 Meter Wreck Bag Run
60 Front Squats (95/65)
400 Meter Wreck Bag Run
40 Push Jerks (95/65)
400 Meter Wreck Bag Run
20 Clusters (95/65)

Wreck Bag Weight: (50/35)

Post scores to comments.

Box Brief

Happy 18th Birthday, Maya!


Meet Ben, CFNE’s new intern from Germany!

1. Where are you from and what do you like about the US?
I’m from Germany. I like the hospitality of the people here and the country itself – the landscape is beautiful. You can go ski but you can also go surfing.

2. What is your favorite exercise/movement in crossfit?
I don’t have a favorite movement. I just love CrossFit, I love moving.

3. Why are you excited about working at CFNE?
I want to learn as much as I can. Everyday is a new opportunity to grow and what better way to do that at a place where everyone strives for excellence?!

4. What do you want to learn during your internship?
I don‘t have a specific thing that I want to learn. I want to see how one of the best if not THE best are operating. I want to soak up everything I can.

5. What 3 words would your closest friends use to describe you?
You should better ask my closest friends 😉 Probably Persistent. Caring. Integrity.

6. What is your favorite TV show?
I don’t watch a lot of TV. I don’t have one at the top of my head. Maybe Brooklyn 99.

7. What’s the last thing you searched for on Google?
The address of Whole Foods.

8. What’s your favorite cheat food?
I’d rather say treat than cheat. Cheat has negative connotation. With that said – Apple Pie.

9. What superpower would you want to possess?
The innocence of a child.

10. If you could travel anywhere, where would you go and why?
South Africa to go surfing.

**Save the Dates**

May 7th – May 28th: Memorial Day Meltdown Nutrition Challenge (Sign-up for Weigh Ins at Front Desk)
May 18th – May 20th: CrossFit Games East Regional (Sign-up for Bus to Albany at Front Desk)
 

 

Friday 5.4.18

Today is Free Class Friday!

OPEN – PERFORMANCE – FITNESS
“Friend-ship”
AMRAP 20:
200 Meter Run
20/14 Calorie Row
2 Rounds of Strict “Cindy”

“Strict Cindy”: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats

Post scores to comments.

Box Brief
**Save the Dates**


Today, May 4th: Free Class Friday

May 7th – May 28th: Memorial Day Meltdown Nutrition Challenge (Sign-up for Weigh Ins at Front Desk) 

May 18th – May 20th: CrossFit Games East Regional (Sign-up for Bus to Albany at Front Desk)

Thursday 5.3.18

Tor:30

OPEN & PERFORMANCE
“Meat Paws”
4 Rounds:
21/15 Calorie Bike
15 Toes to Bar
9 Hang Power Snatches (95/65)

FITNESS
“Meat Paws”
4 Rounds:
21/15 Calorie Bike
15 Toes to Bar
9 Hang Power Snatches (75/55)

Post scores to comments.

Box Brief
Congratulations to the April Super Committed and Committed Club Members! Julie Lee is the winner of the $50 Gift Card to J&M Diner! 

Super Committed
Michelene Flanigon 25

David Weisman 26
Rebecca Cahaly 26
Peter Roney 27
Renata Dos Santos 28
Eric McDaniel 28
Reggie Santos 29

Committed Club
Kathrin Barringer 20
Deb Roney 20
Michael Gray 20
Jamie Sheridan 20
Christian Barros 20
Robert Leonhardt 20
Sam Giorgio 20
Susan Weiss 20
Nancy Monbouquette 20
Kissy Rakhlin 20
Angelo Gianakis 20
Simone Gill 20
Matt Lescoe 20
Michelle Marshall 20
Toni Indresano-DiRuscio 20
Lori Baldwin 20
Dave Neal 21
Peter Dunlap 21
Nadya Hajj 21
Irv Rakhlin 21
Julie Lee 21
Sharon Winn 21
Guerman Khotline 21
Kim Phillips 21
Kyle Toto 21
Claire Lyons 21
Kaitlin Lewis 21
Nell Getz 21
Julia Abbott 22
John Giannuzzi 22
Andy Nguyen 22
Mike Pispanen 22
Larry Lepard 22
Matt Pare 22
Alexandra Boudreau 23
Stephanie Magee 23
Karen Hayes 23
Nathan Wallis 23
Kate Ryan 23
Lynsey Smith 23
Kate Wallis 23
Sharon Fener 24
Raymonde Arseneau 24

**Save the Dates**

Friday, May 4th: Free Class Friday
May 7th – May 28th: Memorial Day Meltdown Nutrition Challenge (Sign-up for Weigh Ins at Front Desk)
May 18th – May 20th: CrossFit Games East Regional (Sign-up for Bus to Albany at Front Desk)

Wednesday 5.2.18

Sophia

OPEN & PERFORMANCE
“Power Outage”
AMRAP 5:
Buy-In: 100 Double Unders
12 Power Cleans (115/80)
4 Burpee Box Jump Overs (24/20)

rest 5 minutes

AMRAP 5:
Buy-In: 100 Double Unders
8 Power Cleans (135/95)
4 Burpee Box Jump Overs (24/20)

rest 5 minutes

AMRAP 5:
Buy-In: 100 Double Unders
4 Power Cleans (155/105)
4 Burpee Box Jump Overs (24/20)

FITNESS
“Power Outage”
AMRAP 5:
Buy-In: 200 Single Unders
12 Power Cleans (75/55)
4 Burpee Box Jump Overs (24/20)

rest 5 minutes

AMRAP 5:
Buy-In: 200 Single Unders
8 Power Cleans (95/65)
4 Burpee Box Jump Overs (24/20)

rest 5 minutes

AMRAP 5:
Buy-In: 200 Single Unders
4 Power Cleans (115/80)
4 Burpee Box Jump Overs (24/20)

Post scores to comments.

Box Brief
Congratulations to all our April Achievers! 

**Save the Dates**

Friday, May 4th: Free Class Friday
May 7th – May 28th: Memorial Day Meltdown Nutrition Challenge (Weigh In Sign-ups at Front Desk)
May 18th – May 20th: CrossFit Games East Regional (Sign-up for Bus to Albany at Front Desk)

Tuesday 5.1.18

May Member of the Month, Jan Simmons!

OPEN – PERFORMANCE – FITNESS
“Jerry”
For Time:
1 Mile Run
2,000 Meter Row
1 Mile Run

Post scores to comments.

Compare scores HERE

Box Brief
Get to know May Member of the Month, Jan Simmons!

1. When and how did you get started with us?
I was at Frozen Ropes watching my son play baseball and the owner – John Badaracco, or “Frozen” as he was known at CFNE — came over to chat. I couldn’t stop looking at his jacked arms and shoulders, and in my subtle way said, “How’d you get that f—— body?”  He told me about this little gym across the street that’s doing something different, and how some workouts are only 10 minutes. Karen and I visited CFNE the next day and were mesmerized. That was August of 2009.

2. Favorite Workout/Least favorite workout
My favorite workout is called The Seven, which we don’t do that often but I like the movements, seven reps straight is always doable, and seven rounds makes it physically and mentally challenging:
“The Seven”
Seven rounds for time of:
7 Handstand push-ups
7 Thrusters
7 Knees to elbows
7 Deadlifts
7 Burpees
7 Kettlebell swings
7 Pull-ups

My least favorite workout is Fran. Because doing 45 thrusters and 45 pullups as fast as possible makes me want to cry.

 3. What’s the wallpaper on your phone right now?
It’s a pic taken at Nonesuch Pond of my bulldog, Trouble, walking side-by-side with my beloved Rottweiller, Lollipop, who died two years ago. (Is it bad it’s not a pic of my two boys?)

4. What’s in your most frequently used emoji tab?

 5. What’s your favorite CFNE tradition?
12 Days of Christmas! I LOVE the atmosphere at CFNE on that morning… everyone’s in a great mood, having fun and working out hard. And cocktails at the end! Thanksgiving Murph is a very close second. Have never missed it.

 6. What genre of music would you be?
Soft rock with vintage Springsteen and Bob Seger thrown in to keep people guessing.

 7. What’s the last thing you searched for on Google?
Radiofrequency treatment for osteoarthritis knee pain

 8. What’s your favorite cheat food?
PIZZA! Homemade chocolate chip cookies for dessert. And maybe Dairy Queen. And dark pretzels. Oh, and wine. Should I keep going?

 9. What superpower would you want to possess?
This sounds corny, but healing. This power would allow me to cure sick or dying loved ones and dogs, as well as fix all the Crossfit injuries at CFNE!

 10. If you could travel anywhere outside of this planet, where would you go and why?
Well, I’ve never had a desire to visit other planets… and an astronaut suit would make me look fat.  So if I had to leave earth, I’d choose to visit heaven so I can catch up with some really good people I know.

**Save the Dates**


Friday, May 4th: Free Class Friday
May 7th – May 28th: Memorial Day Meltdown Nutrition Challenge
 (Sign-up for Weigh In at Front Desk)
May 18th – May 20th: CrossFit Games East Regional (Sign-up for Bus to Albany at Front Desk)

Monday 4.30.18

OPEN & PERFORMANCE
“Fran”
21-15-9:
Thrusters (95/65)
Pull-Ups

FITNESS
“Fan Fran”
AMRAP 7:
7/5 Calorie Bike
7 Thrusters (75/55)
7 Pull-ups

Post scores to comments.

Compare scores HERE

Box Brief
**Save the Dates**
Friday, May 4th: Free Class Friday

May 7th – May 28th: Memorial Day Meltdown Nutrition Challenge
May 18th – May 20th: CrossFit Games East Regional (Sign-up for Bus to Albany at Front Desk)