Wednesday 8.12.15



“Truffle Shuffle”

Teams of 3
200 Meter Run, 40 Squat Cleans (115/80)
200 Meter Run, 40 Squat Cleans (135/95)
200 Meter Run, 40 Squat Cleans (155/105)
200 Meter Run, 40 Squat Cleans (185/135)
200 Meter Run, Max Squat Cleans (205/145)

All runs are done together. Squat cleans are team totals.
Show us your best Truffle Shuffle, and Post Scores to Comments.

Box Brief
Some fun weekends ahead!

This Saturday, August 15 – “DT for Ditano” Fundraiser
Dawn, local friend and co-owner of CF508 has been diagnosed with lung cancer.
Anything we can do help her out, we are in.

Next Saturday, August 22 – “Kettlebells 4 Kids” Fundraiser
Kettlebells 4 Kids is a CFNE annual tradition. Raising finds for homeless children in Massachusetts, this cause hits home. Let’s rally up.
Immediately following, join us at the Dunlaps for a CFNE get-together. More info soon!

Coach Max

Coach Max

Tuesday 8.11.15

Chief Petty Officer Nate Hardy

Chief Petty Officer Nate Hardy


2 Muscle-Ups
4 Handstand Pushups
8 Kettlebell Swings (70/53)

Chief Petty Officer Nate Hardy was killed Sunday February 4th, 2008, during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

Compare Scores HERE.
Post New Scores to Comments.

Box Brief
This Saturday, CFNE will join CrossFit 508 to honor a good friend of ours, Dawn Ditano.
Only July 10, Dawn was diagnosed with an aggressive form of lung cancer.
She has been told a cure is unlikely.

Despite this, Dawn has not once let her determination waiver.
Join us this Saturday in our group classes for “DT”, Dawn’s favorite workout.
Click HERE for more information on Dawn, and to donate to her cause.


Dawn Ditano

Monday 8.10.15

Lexie and Kim

Lexie and Kim


21 – 15 – 9

Power Clean
Front Rack Lunge
Push Jerk

Rx Loads – 135 / 95
Shoutout to Pat Sherwood!
Post Times to Comments.

Box Brief
Starting September 1st, we are adding two more CrossFit classes!
7:30 AM and 10:30 AM!

Group Elements runs every Sunday, 7AM to 9AM.
$99, and into the classes the following day! More information HERE.

Release the Hounds!

Release the Hounds!

“I haven’t been able to tie my shoes since 2006. I can tie them now.”

Sunday 8.9.15



Open Gym – 9am to Noon

Bench Press
10 – 8 – 6 – 4 – 2
*After each set, complete 10 Strict Toes to Bar

“Flight Simulator”
5 – 10 – 15 – 20 – 25 – 30 – 35 – 40 – 45 – 50 – 45 – 40 – 35 – 30 – 25 – 20 – 15 – 10 – 5
Unbroken Double-Unders
*10 Minute Time Cap

Box Brief
Group Elements is on for Sundays!
7am to 9am. $99. Right onto classes next. Tell ya buds.

Shahm, Laura, and Elaine

Shahm, Laura, and Elaine

Saturday 8.8.15

Sergeant Rankel

Sergeant Rankel


6 Deadlifts (225/155)
7 Burpee Pull-Ups
10 Kettlebell Swings (70/53)
200 Meter Run

U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.

Compare Scores HERE.
Post Scores to Comments.

Box Brief
A Note from Coach Sean…

I’d like to let everyone know that I have accepted a full time coaching position at Crossfit Southie in South Boston and tomorrow will be my last day coaching. Over the past year and a half Crossfit New England has become my home and I consider every one of you to be my friends and family. I will still be living in Natick and will definitely see you around town and for a workout at Cfne.
– Tully

Sean may be moving on, but he will always be part of our community.
We’ll miss ya, but we know we’ll see you often!

Take one of his last two classes tomorrow! 9am and 10am!

Coach Sean Tully. Too big to fit in any single photo. True story.

Coach Sean Tully. Too big to fit in any single photo. True story.

Friday 8.7.15

Happy Birthday Tam! What a throwback to his Rugby days.

Happy Birthday Tam! What a throwback to his Rugby days!


300 Meter Row
30 Wallballs (20/14)

Compare Scores HERE.
Post New Scores to Comments.

Box Brief
Congratulations to our July Member of the Month… Bob Kaplan!!!
Let’s get to know Bob a little better with some questions below!

Bob. And Rob. Yes, the rhyme. No, they're not related.

Bob. And Rob.        Yes, they rhyme. No, they’re not related.

1. How long have you been with us at CFNE? And what drove you to take the plunge?

Well, I completed Elements back in February 2011 and proceeded to injure my back in Old Man Hockey League a week later. A brief four years later and I re-joined last November (2014).

Between those times I went to Ben for business consulting, which was invaluable.
My plunge into CrossFit was research-driven: I got a Master’s in Exercise Physiology between 2004-2007. During that time, I stumbled upon the CrossFit Journal, which provided me with a better education and understanding than my degree.

In addition, I was helping an author (Gary Taubes) with research for a couple of books (“Good Calories, Bad Calories” and “Why We Get Fat”), and corresponded with people who were advocating Paleo and/or Zone and Crossfit.

I did the typical bodybuilding routine for a good 15-20 years prior to 2011 and was looking for a new challenge and something to help me get into better shape playing hockey.

2. What’s one of your favorite memories at CFNE?

I’ve already had a lot of great memories at CFNE. Every hero WOD really feels special when the coach says a few words in honor of the fallen hero or heroes. Doing the Open Rx was a great memory when I didn’t think I could get a muscle-up or a HSPU or a double-under. Seeing so many members achieve their goals during the Open was great to be a part of.

One of my favorite memories was when I had about four weeks of classes under my belt and “Sweet Tooth” came up: AMRAP 10: 15 Wall Balls, 12 Box Jumps, 9 Chest-to-Bar Pull-Ups. My “strategy” was to keep up with the guy next to me. He looked fit, probably my age (I’m 38), maybe a bit younger. Ten minutes later, I was exhausted…and lapped. After the dust settled I told Harry about my plan. “Him?” Harry asked. “Oh, that’s Bubba. Yeah, he’s good.” Harry then told me about just how good he is and the memory was made that much better watching Bubba take 10th in the world in his division this year at the Games.

3. Tell us a typical day in the life of Bob Kaplan.

Get up around 5 and go to my studio (I own several small group personal training studios for women) in Wayland. Actually, I head straight to Starbucks, grab a coffee for me and my trainer, then to the studio.

“Work” until 11 – managing the studio I get to talk nutrition and see clients transform, which is incredibly rewarding and fun.

Hit the 11:30 class at CFNE.

Head back to my studio and catch-up on research – I do some independent research for a non-profit called NuSI ( Their mission is to reduce the individual, social, and economic costs of obesity, diabetes, and their related diseases by improving the quality of science in nutrition and obesity research.

Get home around 6:30 pm, hang out with my wonderful wife Emily, our dog Rocky, son Max (turns 4 in September), and daughter Camilla (turns two in November) before bed.

Typical becomes more ideal in the fall when I have more help in our studio and get to be with my wife and kids more.

4. Tell us an insider secret about yourself that nobody here knows. Make it spicy.

I love self-experimentation and food challenges.

A few highlights: I have eaten nothing but fast food for over 100 days straight. I have eaten over 16 Quest Bars a day for over 100 days straight. I have fasted for over 100 hours. I ate 2 1-lb hot dogs and fries in one sitting. I ate an 80 oz steak. I ate a dozen eggs a day for 30 days. I simulated the Tour de France on a road bike & trainer in the middle of my apartment while living in Vegas. I took the “Triple King Challenge” at Fatburger (each King patty is ½ lb.) and completed the Challenge back-to-back (two Triple Kingburgers in one sitting). I did my own Fatburger Challenge and ate an “Octa- Kingburger” of eight ½ lb. patties with cheese. Buffalo Wild Wings has a “Blazin’ Wings Challenge” that I also completed twice in one sitting. I completed a Burrito Challenge which was something like a 3 lb burrito and a 48 oz margarita in one sitting.

I’ve also seen every episode of 90210.

5. Lay it on us. The “Bob Kaplan” workout, and the song or artist to go with it.

I was waiting for Dave Castro to announce: “15.1 is … Danny Broflex: bicep curls, tricep pressdowns, bench press, weighted pull-ups, weighted dips…”

I really love the long Saturday workouts and Hero WODs that run up into the 30-minute+ range. I actually snuck out of the house on the morning of the 4th of July when I saw “Severin” – and got back home in time to take the family to the Lincoln parade.

Since the Hero WODs can run into the 30-minute range, I’ll go with a mix of Rage Against The Machine, Nirvana, Backstreet Boys, Metallica, Tool, Pearl Jam, and Rollins Band. As for the “Bob Kaplan” workout, I’ll go with “Murph” with a weighted vest & strict pull-ups, Geoff’s speech, and as many people as possible doing it together – sharing in the suffering and feeling grateful for the opportunity – while honoring a great American. What I love about the CFNE community is that a trip to CFNE can be so much more than a workout.

6. If you could have the ultimate cheat meal, with no negative consequences, what would it be?

Chicken Nachos from Pink Taco in Las Vegas and beer after a grueling workout (“Hunger is the best sauce”).

7. Seriously… have you ever measured your biceps before? Biggest guns in the gym!


Bob Kaplan, everybody! No longer known as a man of mystery, but a man of Excellence!
We love having you at CFNE Bob, and your humble and dedicated presence is inspirational. Keep up the great work!