Tuesday 9.6.16


“Base Drop”
21 Cal Bike
21 Deadlifts (95/65#)
Rest 5:00

15 Cal Bike
15 Front Squats (95/65#)
Rest 5:00

9 Cal Bike
9 Thrusters (95/65#)

Box Brief
Please welcome our latest addition to the team, Intern Dan DeLomba!


Welcome to the family, Dan!

Originally from Danvers, I moved to North Carolina to get my degree in Exercise Science. Three years into my studies, a CrossFit gym opened down the road and I decided to ask for a months membership for Christmas. Best present ever! I fell in love with the people and the atmosphere. After completing an internship, I transitioned into a coaching role. My favorite part of being a coach is helping people have the best hour of their day. There is nothing quite like having fun while pushing yourself on the road to achieving your goals.

Surrounding yourself with people who are constantly pursuing excellence in everything they do is very important to me, and there is no better place to do that than here! CrossFit has made me a better person beyond the gym and I am so grateful that I get to help others have the same experience.

Monday 9.5.16

Pat, Carly, Ali and Keith

Open Gym – 7AM to 10AM!

“Six Pack”

Kettlebell Swings (53/35#)

Post Times to Comments.

Box Brief
*** This Friday @ 6:30pm – Barbells and Bubblies at CFNE! ***
After our final 5:30pm class this Friday, let’s kick off the weekend with some fun.
Teams of 3 – Mystery Team Workout – ALL abilities welcome!

Just show up, and throw your name on the whiteboard if you don’t have a team of 3 yet.
We’ll get you tripled up, and then we’ll unveil the workout. Could be anything. Could be everything. Could be…

Afterwards, stick around for some drinks to kick off the weekend! We’ll have the grill going as well!




Sunday 9.4.16



Sunday Funday Open Gym

3 Rounds:
5 Strict Handstand Push-ups
5 Strict Pull-ups
10 Dumbbell Strict Presses
10 Dumbell Bent Over Rows (each arm)

100 Calorie Bike

3 Rounds:
5 Strict Handstand Push-ups
5 Strict Pull-ups
10 Dumbbell Strict Presses
10 Dumbell Bent Over Rows (each arm)

Box Brief
Labor Day Schedule (Monday) – Open Gym 7-10am!

Save the date(s):

CFNE Barbells & Bubblies – Friday, September 9th!
Mystery workout at 6:30pm, followed by booze and… a bonfire!

Kettlebells4Kids Annual CFNE Workout – Saturday, September 10!

CFNE Charity Golf Tournament – Monday, September 26!
Registration is still open for our first annual charity golf outing, all proceeds to benefit Kettlebells 4 Kids.

Charter Oak Country Club – 394 Chestnut St, Hudson, MA
Teams of 4     –     18 Hole Golf Tournament      –    Lunch and Dinner
$195/person (feel free to register as a single, we can team you up), or $750/foursome

Saturday 9.3.16

Jon Doole

Jon Doole is ready for a 100K

Team 10K Row

Teams of 3
Row 10K
*Athletes change every 250m

Compare Scores HERE.
Post times to comments.

Box Brief
Labor Day Schedule (Monday) – Open Gym 7-10am!

Congrats to April Quinn-Paquet for earning the title of Member of the Month for September!

April Quinn

Congrats April!

Here is a little bit about how well deserved this title is:

When, how, why, did you start with us?!
I finally joined November 2015. I had only been doing CrossFit maybe 2x a week at a different box since Feb 2015, while still working out regularly at Boston Sports Club in Wayland, programming my own training. I wasn’t completely sold on doing CF full time. I didn’t think I could do it. After hearing so much about how Patrick really liked everything about CFNE, I said ok I have to see for myself. My first visit was when Patrick did the Halloween in-house comp and I came to watch (dressed up as Hello Kitty, of course!). It was so fun and the community was just amazing. I dropped in once or twice with him after that. My BSC membership was finishing in November, and when it did I decided to join CFNE and do CrossFit full time (my first WOD as a member was Thanksgiving Murph!). Best decision ever! I’ve learned so much more about form, technique, and mental fortitude which I would have never gained working out alone. And nothing compares to the community! Everyone was so friendly and welcoming when I joined; I immediately felt part of the group and made friends quickly.

What’s your favorite style of workout (style, movements, anything really), and what’s your least favorite?
I like the long, grinding hero-style workouts, strangely enough. I also like snatching, DU, gymnastics, and running. Least favorites are the air bike and rowing, but I’m getting better at them!

You’re a new addition to the crayon box. What color would you be and why?
Well I’m a chemist, so the answer is obvious! I would be YInMn blue (for Yttrium, Indium, and Manganese)! Yes, that’s a color! It is the new blue pigment accidentally discovered by chemists at Oregon State University. Not only is this near-perfect blue quite vibrant, it is also pretty special. It is far more stable when exposed to heat or acidic conditions (which I would equate to mental toughness during a WOD), and unlike Prussian blue or Cobalt blue, it doesn’t release cyanide and is not carcinogenic. In addition, its unusually high near-infrared reflectance means that it could be used in paints that could help keep buildings cool by reflecting infrared light. Yay science!

What’s the wallpaper on your phone right now?
Lock screen – The Eiffel Tower. Home screen – wedding photo of me and PQP in Maui! 

What’s in your most frequently used emoji tab?
April Emojis

What’s the first CD you ever bought?
The question should be what the first CASSETTE TAPE I ever bought was!! LOL …but my first CD was Madonna, The Immaculate Collection in 1990.

Team Captain America or Team Iron Man?
Iron Man. Because Robert Downey, Jr!!

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

What’s your favorite flavor of Starburst?

The red one!

If you could be any animal in the world, what animal would you be and why?
I’ve chosen the eagle, for a few reasons. I consider myself pretty patriotic, and to me the eagle’s soaring wings represent the freedom we celebrate in our country. Its fierceness and strength reminds me of the many brave men and women who have devoted their time, and some their lives, to continue to protect our nation. And just the sheer majesty of an eagle represents how proud I am to be an American. Oh, and the ability to fly would be wicked awesome, too!

Friday 9.2.16



“Two Face”
5 Rounds:

10 Chest to Bar Pull-Ups
10 Power Cleans (135/95)
10 Front Squats (135/95)
10 Push Jerks (135/95)

Post Times to Comments.

Box Brief

Congrats to the August Commitment Club members! Well done guys!

Rebecca Cahaly- 27
Sharon Winn- 27
Katrina Shafer- 26
April Quinn-Paquet- 25
Nick de Peyster- 24
Toni Indresano-DiRuscio- 24
Sibylle Kelleher- 24
Maira Tavares Coelho- 24
Angelo Gianakis- 23
Sam Landau- 23
Barry Chow- 22
Brendan Conroy- 22
John Kelleher- 22
Doug Bell- 21
Kari Chow- 21
Nell Getz- 21
Karen Hayes- 21
Andy LoPilato- 21
Michelle Marshall- 21
Kristen Riley- 21
Lynsey Smith- 21
Caroline Trippel- 21
David Weisman- 21
Glenn Cahaly- 20
John Giannuzzi- 20
Jon Goll- 20
Lizzy Kalberer-Landau- 20
Jill Lorion- 20
Jamie Sheridan- 20
Sandra Smith- 20
Gradon Winn- 20

Coach Geoff

Coach Geoff

Thursday 9.1.16



Today is Bring a Friend Day!

“Duck Walk”

In Teams of 3-4, Relay Style:
20/15 Calorie Bike
15 Pushups
100′ Farmers Walk (70/53)

Post Team Names and Scores to Comments.

Box Brief
When the Achievements for the month spill over into the Goal board… what else can we say.
Super proud! Congratulations to the August PR’s!!!

Today is Bring a Friend Day!
All classes are free to try. Drop in with nothing needed in advance!
Class schedule HERE.

August Goals & Achievements

Congratulations to August! Here’s to September!!!