Wednesday 10.4.17

Chest to Bro. Morgan & John.

OPEN & PERFORMANCE
“Dumb Down”

AMRAP 15:
15 Toes to Bar
12 Dumbbell Reverse Lunges (50/35)
9 Dumbbell Clean and Jerks (50/35)

 

FITNESS
“Dumb Down”

AMRAP 15:
15 Toes to Bar
12 Dumbbell Reverse Lunges (35/25)
9 Dumbbell Clean and Jerks (35/25)

 

Post scores to comments.

Box Brief

**SAVE THE DATES**
Friday, October 6th – Free Class Friday
Saturday, October 7th to Sunday, October 8th – 24 Hour Navy Seal Foundation Hero Challenge (1pm – 1pm)
Monday, October 9th – Columbus Day Schedule (6am, 8am, 9am) 

Wednesday, October 11th (2-7pm) – Blood Drive for Ava Khalipa
Saturday, October 28th (9am-1pm) – Halloween Throwdown
Saturday, December 16th – CFNE 10 Year Anniversary Party

Tuesday 10.3.17

Bubba Staying Loose

OPEN & PERFORMANCE
“Handbag”
80/60 Calorie Bike
100 Double Unders
800 Meter Wreckbag Run (50/35)
100 Double Unders
80/60 Calorie Bike

FITNESS
“Handbag”
80/60 Calorie Bike
200 Single Unders
800 Meter Wreckbag Run (50/35)
200 Single Unders
80/60 Calorie Bike

Post scores to comments.

Box Brief

24-Hour Hero Team Challenge

This Saturday, join Geoff in celebrating and honoring the lives of 24 Navy SEALs who gave their lives in the line of duty. From 1:00pm on Saturday to 1:00pm on Sunday, every hour on the hour, we will be completing a SEAL Hero workout.

If you were to ask a Navy SEAL what they do in the military, the common response is – “I’m a Team guy”. Not a Navy SEAL, but a “team guy”. Part of a group bigger than themselves. For that reason, each Hero workout we conduct over the course of this 24-challenge will be in teams. Of 2, 3, and 4, varying on the workout.

We have taken each workout and build appropriate team variations of each so that *all* can participate, regardless of ability level. Just like in class, we will have modifications for all athletes. Our biggest goal here is participation, and to create an environment so that all levels can do so. Whether you’d be able to join us for a single workout, or for a handful (or more), we would absolutely love to see you here.

This is also an effort to raise funds for the Navy SEAL foundation, with all proceeds going to so. We would love it if for each workout you complete, you donate $10 to the fund. We will have a list at the front desk that you can sign, and we can make the donation through your billing information already on file.

Kill Cliff has generously donated prize packages for the event, in which we’ll have a raffle for on Sunday at the conclusion of the event. For each $10 workout you complete, you’ll receive (2) raffle tickets. If you’d like to donate, but aren’t able to participate, we would still love that and each $10 donation receives (1) raffle ticket.

If the weather is nice too, we’re planning on heading somewhere as a group for some great eats to celebrate.

                                                                                    Day        Workout   Time         Hero
                                                                                    Saturday      1      1:00 PM      Glen
                                                                                    Saturday      2      2:00 PM      Tumilson
                                                                                    Saturday      3      3:00 PM      Mr. Joshua
                                                                                    Saturday      4      4:00 PM      Fass Fit
                                                                                    Saturday      5      5:00 PM      Murph
                                                                                    Saturday      6      6:00 PM      JT
                                                                                    Saturday      7      7:00 PM      Nate
                                                                                    Saturday      8      8:00 PM      Colin
                                                                                    Saturday      9      9:00 PM      The Juicy
                                                                                    Saturday     10     10:00 PM    Strange
                                                                                    Saturday     11     11:00 PM     Ryan Job
                                                                                    Sunday       12     12:00 AM     Jason
                                                                                    Sunday       13     1:00 AM       Badger
                                                                                    Sunday       14     2:00 AM       Blake
                                                                                    Sunday       15     3:00 AM       Adam Brown
                                                                                    Sunday       16     4:00 AM       Gallant
                                                                                    Sunday       17     5:00 AM       Brian
                                                                                    Sunday       18     6:00 AM       Spehar
                                                                                    Sunday       19     7:00 AM       Michael
                                                                                    Sunday       20     8:00 AM       Kevin
                                                                                    Sunday       21     9:00 AM       Feeks
                                                                                    Sunday       22     10:00 AM     Marc Lee
                                                                                    Sunday       23     11:00 AM     Tommy V
                                                                                    Sunday       24     12:00 PM     Marston

**SAVE THE DATES**
Friday, October 6th – Free Class Friday
Saturday, October 7th to Sunday, October 8th – 24 Hour Navy Seal Foundation Hero Challenge (1pm – 1pm)
Monday, October 9th – Columbus Day Schedule (6am, 8am, 9am) 

Wednesday, October 11th (2-7pm) – Blood Drive for Ava Khalipa
Saturday, October 28th (9-11am) – Halloween Throwdown
Saturday, December 16th – CFNE 10 Year Anniversary Party

Monday 10.2.17

Kettlebells4Kids Golf Tournament

OPEN

Hang Power Clean: 
Build to Heavy Set of 3

followed by…

“Hangman Jury”
3 Rounds:
30 Hang Power Cleans (115/80)
30 Wall Balls (20/14)
30/21 Calorie Row

PERFORMANCE

Hang Power Clean: 
Build to Heavy Set of 3 

followed by…

“Hangman Jury”
3 Rounds:
30 Hang Power Cleans (95/65)
30 Wall Balls (20/14)
30/21 Calorie Row

FITNESS

Hang Power Clean: 
5 sets of 3 

followed by…

“Hangman Jury”

3 Rounds:
30 Hang Power Cleans (75/55)
30 Wall Balls (20/14)
30/21 Calorie Row

Post scores to comments.

Compare scores HERE

Box Brief

Congratulations to October Member of the Month, Ruben Galindo!


1. When and how did you get started with us?

I started at CFNE in the fall of 2015, shortly after moving to the area from Ft. Lauderdale, FL. I did Crossfit in FL for about a year before moving. We were fortunate to have CFNE (with best coaches around) close to our new home.

2. Favorite workout? Least favorite workout?

Favorite: Fight Gone Bad, I just think it’s a cool name and when you are done with the WOD, it feels like you just ended a fight that lasted a bit longer than anticipated.

Least Favorite: None, although I hate that bike. I HATE THAT BIKE.

3. What’s the wallpaper on your phone right now?

A picture of our three awesome kids.

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

That’s my wife Alimarie’s emoji, with the short hair…

5. What’s your favorite CFNE tradition?

The CFNE “Pizza Party”. It’s a tradition we started in the 6:30 pm class, and it has grown across the box. The pizza party is a great way to celebrate all the hard work put in at the box, and to spend quality time with friends/ family, without the burpees (for the record, I love burpees, but I hate the bike).

CFNE is all about family and we have a great group of people, with a great coach. We support, encourage and push each other and it has truly developed into a family atmosphere, where family members just happen to be in awesome shape and can all move heavy stuff. Geoff made it happen for us. We are all stronger and closer because of his commitment to our class. Thanks Geoff! You will be missed.

7. What’s the last thing you searched for on Google?

Vacation rentals in Nantucket for next summer. Planning a family get together.

8. What’s your favorite flavor of Jolly Rancher?

I don’t like Jolly Ranchers, but l Iove Werther’s original hard candy; they’re all the same color.

9. What superpower would you want to possess?

The power to heal. The World could use it about now.

10. If you could travel anywhere outside of this planet, where would you go and why?

Mars!

I saw the movie Martian, with Matt Damon; I could do all that survival stuff and I’m good with duct tape. And let’s keep the location as close as possible, so I can come back.


**SAVE THE DATES**

Friday, October 6th – Free Class Friday
Saturday, October 7th to Sunday, October 8th – 24 Hour Navy Seal Foundation Hero Challenge (1pm – 1pm)
Monday, October 9th – Columbus Day Schedule (6am, 8am, 9am)
Wednesday, October 11th (2-7pm) – Blood Drive for Ava Khalipa

Saturday, October 28th (9-11am) – Halloween Throwdown
Saturday, December 16th – CFNE 10 Year Anniversary Party

Sunday 10.1.17

Nicole

OPEN – PERFORMANCE – FITNESS
“Green Day”
3 Rounds of:
AMRAP 4: Bike for Calories
On the 0:00 – 15 Abmat Sit-Ups
On the 1:00 – 12 Abmat Sit-Ups
On the 2:00 – 9 AbMat Sit-Ups
On the 3:00 – 6 Abmat Sit-ups
Rest 2:00 between rounds

Post scores to comments.

Box Brief
**SAVE THE DATES** 

Friday, October 6th – Free Class Friday
Wednesday, October 11th (2-7pm) – Blood Drive for Ava Khalipa
Saturday, October 28th (9-11am) – Halloween Throwdown
Saturday, December 16th – CFNE 10 Year Anniversary Party

Visit the Events Page for More Details! 

 

Saturday 9.30.17

Happy Birthday, Heather!

OPEN
“Heather”

Buy-In: 800m Run
5 Rounds:
12 Chest to Bar Pull-ups
9 Squat Snatch (95/65)
6 Strict Handstand Push-ups
Cash-out: 800m Run

PERFORMANCE
“Heather”

Buy-In: 800m Run
5 Rounds:
12 Pull-ups
9 Power Snatch (95/65)
6 Dumbbell Strict Press (35/25)
Cash-out: 800m Run

FITNESS
“Heather”
Buy-In: 800m Run
5 Rounds:
12 Pull-ups
9 Power Snatch (75/55)
6 Dumbbell Strict Press (35/25)
Cash-out: 800m Run

Post scores to comments. 

Box Brief

“We are what we repeatedly do. Excellence, then, is not an act, but a habit.” – Aristotle

Announcing the CFNE 30-day Commitment Challenge, starting Sunday, October 1st.
Details to be passed in classes tomorrow and throughout the week.
We’re very excited to take charge of our lives, and create new habits for the better. 
Motivation gets us started, habit keeps us going.

More to come in class!

 

**SAVE THE DATES**
Friday, October 6th – Free Class Friday
Wednesday, October 11th (2-7pm) – Blood Drive for Ava Khalipa
Saturday, October 28th (9-11am) – Halloween Throwdown
Saturday, December 16th – CFNE 10 Year Anniversary Party

Visit the Events Page for More Details! 

Friday 9.29.17

Harry

OPEN
“Tine”

3 Rounds:
500 Meter Row
12 Deadlifts (245/165)
15 Box Jumps (30/24)

PERFORMANCE
“Tine”

3 Rounds:
500 Meter Row
12 Deadlifts (205/145)
15 Box Jumps (30/24)

FITNESS
“Tine”

3 Rounds:
500 Meter Row
12 Deadlifts (185/135)
15 Box Jumps (24/20)

Post scores to comments. 

Box Brief

“We are what we repeatedly do. Excellence, then, is not an act, but a habit.” – Aristotle

Announcing the CFNE 30-day Commitment Challenge, starting Sunday, October 1st.
Details to be passed in classes tomorrow and throughout the week.
We’re very excited to take charge of our lives, and create new habits for the better. 
Motivation gets us started, habit keeps us going.

More to come in class!

 

**SAVE THE DATES**
Friday, October 6th – Free Class Friday
Wednesday, October 11th (2-7pm) – Blood Drive for Ava Khalipa
Saturday, October 28th (9-11am) – Halloween Throwdown
Saturday, December 16th – CFNE 10 Year Anniversary Party

Visit the Events Page for More Details!