Sunday 7.21.19

John and Jeremy

OPEN – PERFORMANCE – FITNESS
“Broken Road”
5 Rounds:
15 Kettlebell Swings (53/35)
15/12 Calorie Bike

Directly Into…

5 Rounds:
20 AbMat Sit-ups
200 Meter Run

 

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Box Brief
Save the Date:
Buds N’ Suds is Friday 7/26 at 6:30pm

Saturday 7.20.19

Toni!

“WeWork”

Teams of 3
4 Rounds For Time (30 Minute Time Cap):
800 Meter Wreck Bag Run (50/35)
60-50-40-30:
Deadlifts
Front Squats
Jerks

Barbell Weights:
OPEN & PERFORMANCE: 115/85 – 135/95 – 155/105 – 175/115
FITNESS: 75/55 – 95/65 – 115/85 – 135/95

 

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Box Brief
Save the Date:
CFNE Summer Social is Friday 8/9 at Hotel Indigo in Newton

Friday 7.19.19

It’s Friday!

OPEN & PERFORMANCE
Power Snatch
Build to a Heavy Set of 5

“Scarface”
6 Rounds:

8 Power Snatches (115/85)
8 Lateral Barbell Burpees

FITNESS
Power Snatch
Build to a Heavy Set of 5

“Scarface”
6 Rounds:
8 Power Snatches (95/65)
8 Lateral Barbell Burpees

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Box Brief

IMPORTANT ANNOUNCEMENT: Buds N’ Suds is in ONE week. The team workout will be:

“Can Jam”
With a team of 3*
3,000 Meter Run
3,000 Meter Row
300 Double Unders / 450 Single Unders
*Each teammate must finish 3 cans of a beverage before the workout is over.

Thursday 7.18.19

Tori! 2 BIG announcements, check the box brief

OPEN & PERFORMANCE
“Skyscraper”

AMRAP 6:
2 Rope Climbs
6 Hang Power Cleans (165/115)
18/12 Calorie Bike

Rest 6 Minutes

AMRAP 6:
2 Rope Climbs
6 Hang Power Cleans (135/95)
18/12 Calorie Bike

 

FITNESS
“Skyscraper”

AMRAP 6:
1 Rope Climb
6 Hang Power Cleans (135/95)
18/12 Calorie Bike

Rest 6 Minutes

AMRAP 6:
1 Rope Climb
6 Hang Power Cleans (95/65)
18/12 Calorie Bike

 

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Box Brief
Next Buds N’ Suds is next Friday 7/26
Summer Social is 8/9 at Hotel Indigo

Wednesday 7.17.19

Ethan Fulfilling his Member of the Month duties

OPEN & PERFORMANCE
“Meter Maid”
For Time:
200 Meter Run
27 Wallballs (20/14)
27 Box Jumps (24/20)
200 Meter Run
21 Wallballs (20/14)
21 Box Jumps (24/20)
200 Meter Run
15 Wallballs (20/14)
15 Box Jumps (24/20)
200 Meter Run
9 Wallballs (20/14)
9 Box Jumps (24/20)
200 Meter Run

FITNESS
“Meter Maid”
For Time:
200 Meter Run
27 Wallballs (14/10)
27 Box Jumps (24/20)
200 Meter Run
21 Wallballs (14/10)
21 Box Jumps (24/20)
200 Meter Run
15 Wallballs (14/10)
15 Box Jumps (24/20)
200 Meter Run
9 Wallballs (14/10)
9 Box Jumps (24/20)
200 Meter Run

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Compare Scores HERE

Box Brief
BREAKING NEWS!
Our Summer Social will be Friday 8/9 at Hotel Indigo in Newton!

Tuesday 7.16.19

Katie!

OPEN – PERFORMANCE – FITNESS
“2K Row”
For Time:
2,000 Meter Row

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Compare scores HERE

View Rowing Pacing Chart HERE

Box Brief
NEXT BUDS N’ SUDS is next Friday 7/26!
Events will include a team workout. Start building your team of 3 now!

Monday 7.15.19

Gradon Thrustering

OPEN

 

Thruster
Build to a Heavy Set of 3

“Tailspin”
AMRAP 14:
15 Thrusters (95/65)
30 Double Unders
15 Chest to Bar Pull-ups
30 Double Unders

Performance

 

Thruster
Build to a Heavy Set of 3

“Tailspin”
AMRAP 14:
15 Thrusters (95/65)
30 Double Unders
15 Pull-ups
30 Double Unders

 

Fitness

 

Thruster
Build to a Heavy Set of 3

“Tailspin”
AMRAP 14:
15 Thrusters (95/65)
45 Single Unders
15 Pull-ups
45 Single Unders

 

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Box Brief
Save the date: There are 3 more Buds and Suds left this summer!
Friday 7/26
Friday 8/9
Saturday 8/24

Sunday 7.14.19

Sarah kickin’ ass and havin’ a blast

OPEN –  PERFORMANCE- FITNESS
Bench Press
Build to a Heavy Set of 7

“Mass Destruction”
AMRAP 12:
4 Strict Pull-ups
8 Dumbbell Strict Presses (35’s/20’s)
12 Medicine Ball Squat Jumps (20/14)

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Box Brief
Save the date: 2019 Reebok CrossFit Games 8/1 – 8/4!

Saturday 7.13.19

A-A-ron

OPEN & PERFORMANCE
“Mind Eraser”
AMRAP 20:
7 Power Cleans (135/95)
7 Burpees
200 Meter Run

FITNESS
“Mind Eraser”
AMRAP 20:
7 Power Cleans (95/65)
7 Burpees
200 Meter Run

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Box Brief
Compare scores HERE

Friday 7.12.19

Coach Dan is ready to party!

OPEN & PERFORMANCE
“50 First Dates”
Teams of 2, AMRAP 20
50/35 Calorie Row
50 Dumbbell Snatches (50/35)
50/35 Calorie Row
50 Dumbbell Hang Clean and Jerks (50/35)

FITNESS
“50 First Dates”
Teams of 2, AMRAP 20
50/35 Calorie Row
50 Dumbbell Snatches (35/25)
50/35 Calorie Row
50 Dumbbell Hang Clean and Jerks (35/25)

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Box Brief
Grab your favorite drink of choice -seltzer, water, beer, chocolate milk-
and come workout with us at 6:30pm for BUDS AND SUDS

Thursday 7.11.19

Big Cheese finishing Glen

OPEN – PERFORMANCE – FITNESS
“Slam Poerty”
Teams of 3, AMRAP 25:
15 Slamballs (30/20)
12 Box Step-ups (30/20 to 20″)
9 Burpees

*Switch After Full Rounds

 

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Box Brief
No Free Class Friday tomorrow.
Your friends and family can’t come to the gym with you… But then can do 100 burpees in your garage!

Wednesday 7.10.19

Maddie

OPEN – PERFORMANCE – FITNESS
“Charlie Brown”
2 Rounds
On the 15:00:
800m Run
60/40 Calorie Bike
40/30 Calorie Row
200m Wreckbag Run (50/35)

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Box Brief
Join us at 6:30pm this Friday for Buds and Suds! Festivities will include fun workouts, hanging out, and grilling.
Come enjoy a summer Friday with us!

Tuesday 7.9.19

Chris

OPEN & PERFORMANCE
Push Press
Build to a Heavy Set of 5

“Bar Rescue”
5 Rounds:
21 Deadlifts
12 Push Presses

Barbell: 115/85

FITNESS
Push Press
Build to a Heavy Set of 5

“Bar Rescue”
5 Rounds:
21 Deadlifts
12 Push Presses

Barbell: 95/65

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Box Brief
Unfortunately, due to construction and weather complications, we have to cancel Free Class Friday this month. We want to offer the best possible CFNE experience for any friends that come in and right now we can’t do that. We will continue Free Class Friday next month!

Monday 7.8.19

Jan

OPEN – PERFORMANCE – FITNESS
“Arm Swing”
21-18-15-12-9:
Kettlebell Swings (53/35)
200 Meter Run
Goblet Front Squats (53/35)
200 Meter Run   

 

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Box Brief
CFNE is almost climate controlled! ❄❄❄ As the construction finishes up we will be outside for the next 3 days.
Bring your big hats, tank tops and sunscreen as needed!

Sunday 7.7.19

Dan texting his friends and family about Free Class Friday.

OPEN – PERFORMANCE – FITNESS
“State Farm”
5 Rounds:

50 Meter Prowler Push (90/45)
100 Meter Dumbbell Farmers Carry (50’s/35’s)
200 Meter Run

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Box Brief
Text your friends!
Tell them it’s Free Class Friday this Friday!

Friday 7.5.19

Dave Hamel

OPEN & PERFORMANCE
“Encore”
3 Rounds:

750 Meter Row
50 Air Squats
10 Wreck Bag Cleans (70/50)

FITNESS
“Encore”
3 Rounds:
750 Meter Row
50 Air Squats
10 Wreck Bag Cleans (50/35)

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Box Brief
Open Gym today 8-11
Free Class Friday is in 1 week!

Thursday 7.4.19

Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.

OPEN & PERFORMANCE
“Glen”
For Time:
30 Clean and Jerks (135/95)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees

FITNESS
“Glen”
For Time:
30 Clean and Jerks (115/80)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees

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Compare scores HERE

Box Brief
3 Classes Today!
5am – 7am – 9am
Open Gym Tomorrow
8am to 11am

Wednesday 7.3.19

Geoff

OPEN – PERFORMANCE – FITNESS
“Oddball”
Teams of 4-5
5:00 at Each Station
1) Sled Push
2) D-Ball/ Sandbag Clean
3) Tire Flip
4) Bike Erg
5) Sled Pull

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Box Brief
July 4th Schedule

5am – 7am – 9am

Congratulations to our Super Committed and Committed Club members for the month of June!

SUPER COMMITTED CLUB
Sharon Winn 29
James Sheridan 29
Toni Indresano-Ruscio 28
Renata Dos Santos 28
Barbara Oskwarek 28
Raymonde Arseneau 27
Mitch Hutteman 26
Kristen Merritt 26
Rebecca Cahaly 25
Michael Gray 25

COMMITTED CLUB
Reggie Santos 24
Sarah Schuler 23
Kate Ryan 23
Glenn Cahaly 23
Dmytro Boyko 23
Alissa O’Connell 23
Sean O’Connell 22
Robert Leonhardt 22
Richard Galvao 22
Nell Getz 22
Mike Jeffries 22
Michelene Flanigon 22
Maddie Wallis 22
Lynsey Smith 22
Kevin Burati 22
Katie Smith 22
Gradon Winn 22
Elizabeth Payne 22
David Weisman 22
Daisy Powers 22
Vikas Pandey 21
Matt DeSalvo 21
Lindsay Rainwater 21
Erin O’Dea 21
Eric Bazigian 21
Sara McLaughlin 20
Pete Roney 20
Michael Tatelman 20
Lara Vukson 20
Kyle Toto 20
Guerman Khotline 20
Christian Barros 20
Chris Gorczyca 20
Brian Curley 20

Tuesday 7.2.19

Patio Party!

OPEN-& PERFORMANCE – FITNESS
“SunBurn”
0:00 – 8:00

AMRAP 8
10 Superman Raise
15 Russian KB Swing
20 Glute Bridge
25 KB Deadlifts

10:00 – 31:00
EMOM 21
1: 12 Sumo Deadlift High Pull
AMRAP Shoulder Taps
2: 12 KB Swings
AMRAP Mountain Climbers
3: 6/6 Suitcase Deadlifts (Each Side)
AMRAP KB Toe Taps

33:00 – 40:00
AMRAP 7
10 Straight Arm Burpees
20 Jumping Lunges

 

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Box Brief
Day 2 of classes taking place outside.
We’re doing Burn class all day on the lawn.
Bring a yoga mat if you are afraid of grass stains!