Wednesday 11.29.17

Melinda and her boys. For each Random Act of Kindness submitted by CFNE over the next 3 months, there will be a $500 donation up to $10,000 to Kettlebells 4 Kids.

OPEN – PERFORMANCE – FITNESS
“Johnny”

Teams of 2
For Time:
Buy-In: 600 Meter Run
3 Rounds:
19 Calorie Row (each)
87 Erg Jump Overs
7 Rope Climbs
Cash-Out: 600 Meter Run, 1 Random Act of Kindness

CrossFit WODs often acknowledge amazing heroes that have selflessly given the ultimate sacrifice.  This WOD is a bit different in that it celebrates the life of the son of one of our own Crossfit dads.  Johnny had a giving soul, where he showed little ego and lots of humility, caring, and kindness.  Life was not always easy, but that did not slow him down.  In fact, Johnny became an amazing athlete (state championship tennis team, expert skier and swimmer) and excelled in school (class valedictorian, class president, attended Harvard).  Sadly, Johnny died too early 10 years ago this coming November 29th.

This workout reflects many aspects of Johnny’s life.  He was born in 1987, which is why we have 87 Erg Jump Overs.  He then lived 19 years and passed away in 2007, which is represented by the 19 Calorie Row and the 07 rope climbs.  And together as partners you will be running a total of 2400M, where the total feet run represents the number of days in Johnny’s life.

The specific exercises are based on many aspects of Johnny’s sports life, as the run represents his training for the Boston Marathon in 2007, the rowing symbolizes the Charles River which flows next to Harvard where he was going to college and training for the marathon, the erg jump overs represent bumps skiing which was one of Johnny’s favorite sports, and the rope climbs represent all the fun he had as a kid in the playground.

So, have fun, enjoy, and celebrate Johnny’s life!

1 Random Act Of Kindness
1. Someone/people you don’t know today
2. No benefit to you (other than you feeling good for what you did)
3. Makes at least one person’s life easier for a minute, an hour, a day, or more

Time Cap: End of December (making this the longest CrossFit WOD)

List your RAK on the wall board next to the garage door. No names, just list what you did, as it may give others ideas. 

As an added bonus, in honor of Johnny’s giving nature, for each RAK submitted by CFNE through the end of December, there will be a $500 donation up to $10,000 to Kettlebells 4 Kids.

Post scores to comments.

Box Brief
**Save the Dates**
Friday, December 1st – Free Class Friday 

Saturday, December 16th – 10 Year Anniversary Holiday Party 

Tuesday 11.28.17

Enzo

OPEN & PERFORMANCE
“Black and Blue”

5 Rounds:
10 Power Cleans (135/95)
10 Burpees

FITNESS
“Black and Blue”

5 Rounds:
10 Power Cleans (115/80)
10 Burpees

Post scores to comments.

Compare scores HERE

Box Brief 
**Saves the Dates**
Friday, December 1st – Free Class Friday
Saturday, December 16th – CFNE 10 Year Anniversary Party

Monday 11.27.17

Rita

OPEN – PERFORMANCE – FITNESS
Front Squat

Heavy Set of 2

followed by…

“Eikcaj”
30 Pull-ups
50 Thrusters (45/35)
1,000 Meter Row

Post scores to comments

BOX BRIEF
**Save the Dates**
Friday, December 1st – Free Class Friday
Saturday, December 16th (7pm) – 10 Year Anniversary Party

Sunday 11.26.17

Ben

OPEN – PERFORMANCE – FITNESS
“Swing Set”

AMRAP 15:
100 Meter Run, 2 Kettlebell Swings (53/35)
100 Meter Run, 4 Kettlebell Swings (53/35)
100 Meter Run, 6 Kettlebell Swings (53/35)
100 Meter Run, 8 Kettlebell Swings (53/35)
100 Meter Run, 10 Kettlebell Swings (53/35)

Continue to add (2) reps per round

Post scores to comments.

BOX BRIEF
**Save the Dates**
Today, November 26th (12:30 – 1:30) – Free Daily Structure & Purpose Seminar with Harry
Friday, December 1st – Free Class Friday
Saturday, December 16th (7pm) – 10 Year Anniversary Party

Saturday 11.25.17

Nicole

OPEN & PERFORMANCE
“Long Gone”

5 Rounds:
AMRAP 1:00 at each station:
Wallballs (20/14)
Dumbbell Snatch (50/35)
Calorie Bike

Rest 1:00 between rounds

FITNESS
“Long Gone”
5 Rounds:
AMRAP 1:00 at each station:
Wallballs (20/14)
Dumbbell Snatch (35/25)
Calorie Bike

Rest 1:00 between rounds

Post scores to comments.

Box Brief 
**SAVE THE DATES**
Tomorrow, November 26th (12:30 – 1:30) – Free Daily Structure & Purpose Seminar with Harry
Saturday, December 16th – CFNE 10 Year Anniversary Party 

Friday 11.24.17

Ken

OPEN GYM (7am – Noon)

OPEN – PERFORMANCE – FITNESS
“Undead”
5 Rounds:
15 Deadlifts (155/105)
25 AbMat Sit-Ups

Post scores to comments.

Box Brief
**Save the Dates**
Sunday, November 26th – Free Daily Structure & Purpose Seminar with Harry (12:30 – 1:30)