Tuesday 5.22.18

Jarrett

OPEN & PERFORMANCE
“Sugar Daddy”
21-15-9:
Deadlifts (225/155)
400 Meter Run

FITNESS
“Sugar Daddy”
21-15-9:
Deadlifts (155/105)
400 Meter Run

Post scores to comments.

Compare scores HERE

Box Brief
Article: 9 Principles to Help Keep You Calm in Chaos

**Save the Dates**
Monday, May 28th – Memorial Day Murph (7am & 9am with Cookout to Follow)
Saturday, June 30th – Sunday, July 1st: Kill Cliff Teamwork 24 Hour Hero Challenge

Monday 5.21.18

Kathrin

OPEN & PERFORMANCE
“Cindy Got Jacked”
For Time:
5 Rounds of “Cindy”
30 Overhead Squats (135/95)
1,000 Meter Row

FITNESS
“Cindy Got Jacked”
For Time:
5 Rounds of “Cindy”
30 Overhead Squats (75/55)
1,000 Meter Row

Post scores to comments.

Box Brief
TIME: Happiness Improves Health

**Save the Dates**
Monday, May 28th – Memorial Day Murph (7am & 9am with Cookout to Follow)
Saturday, June 30th – Sunday, July 1st: Kill Cliff Teamwork 24 Hour Hero Challenge


Sunday 5.20.18

Kevin

OPEN & PERFORMANCE
“Cowboy Up”
Alternating On the Minute x 20
Minute 1: 3 Deadlifts
Minute 2: 10 Sit-Ups + 20 Double Unders

FITNESS
“Cowboy Up”
Alternating On the Minute x 20
Minute 1: 3 Deadlifts
Minute 2: 10 Sit-Ups + 40 Single Unders

Start at estimated 50% of best deadlift, and build in loading over the course of the rounds.

Post scores to comments.

Box Brief
Watch East Regional Live

**Save the Dates**

Friday, May 18th – Sunday, May 20th: CrossFit Games East Regional
Monday, May 28th – Memorial Day Murph (7am & 9am with Cookout to Follow)
Saturday, June 30th – Sunday, July 1st: Kill Cliff Teamwork 24 Hour Hero Challenge

Saturday 5.19.18

OPEN & PERFORMANCE
“Bike Drop”
Teams of 3
For Time (30 Minute Cap):
90/60 Calorie Bike, 75 Power Snatches, 75 Thrusters (75/55)
90/60 Calorie Bike, 60 Power Snatches, 60 Thrusters (95/65)
90/60 Calorie Bike, 45 Power Snatches, 45 Thrusters (115/80)
90/60 Calorie Bike, 30 Power Snatches, 30 Thrusters (135/95)
90/60 Calorie Bike, 15 Power Snatches, 15 Thrusters (155/105)

FITNESS
“Bike Drop”
Teams of 3:
For Time (30 Minute Cap):
90/60 Calorie Bike, 75 Power Snatches, 75 Thrusters (55/35)
90/60 Calorie Bike, 60 Power Snatches, 60 Thrusters (65/45)
90/60 Calorie Bike, 45 Power Snatches, 45 Thrusters (75/55)
90/60 Calorie Bike, 30 Power Snatches, 30 Thrusters (95/65)
90/60 Calorie Bike, 15 Power Snatches, 15 Thrusters (105/75)

Post scores to comments.

Box Brief
WATCH TEAM CFNE AND KATRIN COMPETE LIVE 

**Save the Dates**

Friday, May 18th – Sunday, May 20th: CrossFit Games East Regional
Monday, May 28th – Memorial Day Murph (7am & 9am with Cookout to Follow)
Saturday, June 30th – Sunday, July 1st: Kill Cliff Teamwork 24 Hour Hero Challenge

Friday 5.18.18

Watch Team CFNE & Katrin compete at the East Regional this weekend! Link below.


OPEN – PERFORMANCE – FITNESS
“Boat Race”
3 Rounds For Time:
500 Meter Row
400 Meter Run

Rest 3 Minutes Between Rounds

Post scores to comments.

Compare scores HERE

Box Brief
Watch East Regional Live

The Locker Rooms are getting a fresh coat of paint! Please remove all personal items from locker rooms by Friday night. Thank you! 

**Save the Dates**

Friday, May 18th – Sunday, May 20th: CrossFit Games East Regional
Monday, May 28th – Memorial Day Murph (7am & 9am with Cookout to Follow)
Saturday, June 30th – Sunday, July 1st: Kill Cliff Teamwork 24 Hour Hero Challenge

Thursday 5.17.18

Kate

OPEN – PERFORMANCE – FITNESS
“Mano y Mano”
Class Divides into 2 Teams:
3 Rounds:
Team 1: Assault Bike (Team Score)
Team 2: 400 Meter Prowler Push

Teams Switch Movements When Prowler Finishes

If Teams of 2-4 Each, 1 Bike + Prowler
If Teams of 5-7 Each, 2-3 Bikes + Prowlers
If Teams 8-10 Each, 4 Bikes + Prowlers

Post scores to comments

Compare scores HERE

Box Brief
**Save the Dates**

Friday, May 18th – Sunday, May 20th: CrossFit Games East Regional
Monday, May 28th – Memorial Day Murph (7am & 9am with Cookout to Follow)
Saturday, June 30th – Sunday, July 1st: Kill Cliff Teamwork 24 Hour Hero Challenge

Wednesday 5.16.18

Hari

OPEN
“Snake Bite”

For Time:
21-15-9:
Squat Snatch (95/65)
Chest to Bar Pull-Ups

PERFORMANCE
“Snake Bite”

For Time:
15-12-9
Power Snatch (95/65)
Overhead Squats (95/65)
Pull-ups

FITNESS
“Snake Bite”

For Time:
15-12-9
Power Snatch (75/55)
Overhead Squats (75/55)
Pull-ups

Post scores to comments.

Compare scores HERE

Box Brief
**Save the Dates**

Friday, May 18th – Sunday, May 20th: CrossFit Games East Regional
Monday, May 28th – Memorial Day Murph (7am & 9am with Cookout to Follow)
Saturday, June 30th – Sunday, July 1st: Kill Cliff Teamwork 24 Hour Hero Challenge

TIME: 6 Secrets to a Happier Life

Tuesday 5.15.18

Angelooooooo

OPEN – PERFORMANCE – FITNESS
“Anchored Down”

5 Rounds, On the 4:00:
30 Air Squats
20/14 Calorie Row
10 Lateral Burpees over Rower

Score is slowest round. Post scores to comments.

Box Brief

Welcome the newest member of the Front Desk Team, Tabitha Daly!

1. Where are you from and where are all of the places that you have lived?
This is one of the hardest questions anyone can ask me, and I still don’t have an elegant answer. I grew up as an army brat, and during that and my adult life I have lived across the US, in Canada, Japan, Germany, China, Vietnam, Australia, and Indonesia. I don’t have a hometown, nor a home country for that matter. But I’ve totally got a home continent!

So usually when I’m not in Natick, I say I’m from Natick. I’ve lived here on two separate occasions (K-G2 and G9-10) and my parents moved back here about 10 years ago, so it’s where I’ve visited for holidays. But now that I’m actually living here again, I can’t really get away with saying I’m from Natick anymore since I don’t really know anything about it or Massachusetts for that matter. Plus people tell me I have an accent. So now I say I’m from Canada. There’s good evidence for that, I was born there and lived there most of my post high school life. But when I’m in Canada, Canadians know I’m not from there either, since I didn’t grow up there, I don’t know simple things like the anthem, and I spell like an American. So it’s a pickle. I’m from nowhere and everywhere I suppose.

2. What is your favorite exercise/movement in crossfit?
The snatch, by far. I love it! I find the movement just fun and especially satisfying when executed smoothly at a moderate to heavy weight. But also, I know for me, my strength is never my limiting factor. It is always my technique, accuracy, or, admittedly, my headspace, three things I find a lot of fun to work on and observe how I progress in. I can’t just muscle through a heavy snatch. Sure there’s strength, but it’s a patient kind of strength. And as an athlete that tends towards intensity, I like being forced to slow down, breathe, and focus. Things I should probably do more often.

3. Why are you excited about working at CFNE?
One of the reasons I love crossfit is for the supportive community aspect of it. It really changed my life in a positive way. So if there’s any way for me to be more involved, sign me up! But also, because it has been a bit of a dream of mine. I once worked the front desk of a yoga studio, and even though it was a small part time job, it turned out to be one of the best jobs of my life. Meeting so many people every day really energized me, especially within the context of a shared passion that contributes to a good life. After I discovered crossfit, I always dreamed of how amazing it would be to be a front desker at a crossfit gym, a lifestyle modality that’s more in line with my body’s own needs. Not a very big dream, I admit, but one that I knew would make me really happy to be a part of and one I think I can contribute back to. I honestly feel so grateful and fortunate to have this opportunity!

4. What is your biggest strength you are bringing to this front desk position?
My innate happiness and enthusiasm to be here, share crossfit and make sure people feel comfortable and welcomed, especially new members to the community. I’ve been the new person so many times in my life, so I find I naturally gravitate towards those that are new in an effort to help them feel included. Oh, and perhaps my ever-smiley disposition, but that’s an easy go to.

5. What 3 words would your closest friends use to describe you?
Enthusiastic, Open, Conscientious 

6. What is your favorite TV show? 
Attack on Titan

7. What’s the last thing you searched for on Google?
Ahahaha… “tie fighter japan” A friend of mine that likes Star Wars is going to Japan and years and years ago I heard a rumor that a life size tie fighter was made in Japan, so I googled it to tell him about it. But sadly, for all those interested, that remains a rumor, such a tie fighter does not exist. However, I recently heard they have a life size gundam… but that’s another google search.

8. What’s your favorite cheat food?
Pizza! So delicious!

9. What superpower would you want to possess?
Teleportation! With the quality of taking anything I touch with me! Because of course, if I teleported, I’d want my clothes/personal affects to come with me. And following that logic would naturally lead to me being able to take anything I touch, which could then include people, which would be amazing! But would that mean I would have to be mid-air every time I teleported lest I take the floor too? Probably. I can live with that. But yeah, since I’ve lived many places, I have friends in many places, and some teleportation skills would help me keep a lot of connections that I inevitably end up losing to distance. 

10. If you could travel anywhere, where would you go and why?
Leeds, England. One of my best friends is there, and so many of our mutual friends live in the UK. So I would let Leeds serve as a starting point and I would travel around visiting so many of my friends. So as also emphasized in my previous answer, connection and friendship are the most important things to me. I’ve seen lots of the world, and while traveling to go places can be fun, in the end for me, it’s spending time with people that is the best.

**Save the Dates**

Friday, May 18th – Sunday, May 20th: CrossFit Games East Regional

Monday, May 28th – Memorial Day Murph (7am & 9am with Cookout to Follow)
Saturday, June 30th – Sunday, July 1st: Kill Cliff Teamwork 24 Hour Hero Challenge

Monday 5.14.18

Humans vs. Ropes

OPEN & PERFORMANCE
“Double Crossed”
For Time:
10-9-8-7-6-5-4-3-2-1:
Clean and Jerks (115/80)
30 Double Unders After Each Set

FITNESS
“Double Crossed”
For Time:
10-9-8-7-6-5-4-3-2-1:
Clean and Jerks (75/55)
60 Single Unders After Each Set

Post scores to comments.

Box Brief
**Save the Dates**
Friday, May 18th – Sunday, May 20th: CrossFit Games East Regional

Monday, May 28th – Memorial Day Murph (7am & 9am with Cookout to Follow)
Saturday, June 30th – Sunday, July 1st: Kill Cliff Teamwork 24 Hour Hero Challenge

 

Sunday 5.13.18

9:30

OPEN
“Pump It Up”
For Time:
3 Rounds:
5 Strict Handstand Pushups
5 Strict Pull-Ups
10 Dumbbell Strict Presses
10 Dumbbell Bent Over Rows (Each Arm)

100/70 Calorie Schwinn Bike

3 Rounds:
5 Strict Handstand Pushups
5 Strict Pull-Ups
10 Dumbbell Strict Presses
10 Dumbbell Bent Over Rows (Each Arm)

PERFORMANCE & FITNESS
“Pump It Up”
For Time:
3 Rounds:
5 Push-Ups
5 Strict Pull-Ups
10 Dumbbell Strict Presses
10 Dumbbell Bent Over Rows (Each Arm)

100/70 Calorie Schwinn Bike

3 Rounds:
5 Push-Ups
5 Strict Pull-Ups
10 Dumbbell Strict Presses
10 Dumbbell Bent Over Rows (Each Arm)

Post scores to comments.

Compare scores HERE

Box Brief
**Save the Dates**

May 7th – May 28th: Memorial Day Meltdown Nutrition Challenge
May 18th – May 20th: CrossFit Games East Regional

Saturday 5.12.18

“Did someone say Hill Runs?”

OPEN – PERFORMANCE – FITNESS
“Lava Run”
For Time:
600 Meter Hill Run
50 Overhead Squats (45/35)
600 Meter Hill Run
50 Thrusters (45/35)
600 Meter Hill Run
50 Front Squats (45/35)

Post scores to comments.

Compare scores HERE

Box Brief
**Save the Dates**
May 7th – May 28th: Memorial Day Meltdown Nutrition Challenge
May 18th – May 20th: CrossFit Games East Regional

Friday 5.11.18

6:30

OPEN
“Slasher”

AMRAP 13:
50 Dumbbell Snatches (50/35)
40 Burpees
30 Toes to Bar
20 Kipping Handstand Push-ups

PERFORMANCE
“Slasher”

AMRAP 13:
50 Dumbbell Snatches (50/35)
40 Burpees
30 Toes to Bar
20 Hand Release Push-ups

FITNESS
“Slasher”

AMRAP 13:
50 Dumbbell Snatches (35/25)
40 Burpees
30 Toes to Bar
20 Hand Release Push-ups

Post scores to comments.

Box Brief

**Save the Dates**

May 7th – May 28th: Memorial Day Meltdown Nutrition Challenge
May 18th – May 20th: CrossFit Games East Regional

Thursday 5.10.18

Jack & Bob Having Fun!

OPEN – PERFORMANCE – FITNESS
“Loose Cannon”
3 Rounds:
3 Minute Calorie Row
2 Minute Calorie Bike
1 Minute Sit-Ups
Rest 2 Minutes Between Rounds

Post scores to comments.

Compare scores HERE

Box Brief
**Save the Dates**

May 7th – May 28th: Memorial Day Meltdown Nutrition Challenge

May 18th – May 20th: CrossFit Games East Regional

Wednesday 5.9.18

Jonny “Handstand Walks” Kaplan

OPEN & PERFORMANCE
Build to a Heavy Complex
3-Position Power Clean + Split Jerk

“Tiger Blood”
3 Rounds For Time:
10 Clean and Jerks (135/95)
400 Meter Run

FITNESS
Build to a Heavy Complex
3-Position Power Clean + Push Jerk

“Tiger Blood”
3 Rounds For Time:
10 Clean and Jerks (95/65)
400 Meter Run

Post scores to comments.

Compare scores HERE

Box Brief

CrossFit Founder Greg Glassman sits down with the podcast crew to share stories, talk about the current health crisis and explain what CrossFit and CrossFit physicians are doing to fix it.

**Save the Dates**

May 7th – May 28th: Memorial Day Meltdown Nutrition Challenge
May 18th – May 20th: CrossFit Games East Regional

 

Tuesday 5.8.18

Dimitre

OPEN & PERFORMANCE
Deadlift
Heavy Set of 3

“Smooth Criminal”
AMRAP 15:
60 Double Unders
30 Wallballs (20/14)
15 Deadlifts (245/165)

FITNESS
Deadlift
Heavy Set of 3

“Smooth Criminal”
AMRAP 15:
120 Single Unders
30 Wallballs (14/10)
15 Deadlifts (165/115)

Post scores to comments.

Compare scores HERE

Box Brief

Get to know the newest member of our Front Desk Staff, Dana Rice!

1. Where are you from and what brought you to MA?
I have lived in Dover for almost all of my 20 years. While I didn’t have much say in this, I will say I am extremely lucky to live in the greater Boston area. I definitely want to experience others parts of the country and world, but I do hope to live in the city someday and maybe the Newton/Brookline area when I am older. I am extremely lucky to call Boston my home.

2. What is your favorite exercise/movement in crossfit?
I actually really enjoy the bike. I am able to power through it both physically and mentally. While some people see it and groan, I actually look forward to being able to push through it and get the calories I need to at a decent clip. While we do not do it too often, I also like anything that involves moving heavy objects. I love workouts that have farmer carries, tire flips, and yolk carries. I find moving heavy objects sort of fun in that it’s all mental–you know how far you have to get it so it is really just pushing past the stopping point in your head and holding on for dear life. I will also say that during college move-in I found these movements very applicable.

3. Why are you excited about working at CFNE?
Having dropped in to many different boxes due to school, I understand that CFNE functions in a way that is very different from most places. Because I happened upon CFNE as my first gym, I took it for granted of how awesome the coaches, programming, and people are. After being gone for a bit and coming back, I realized CFNE is such a special place. The energy, enthusiasm, and care that people have is unparalleled and I cannot wait to soak it all up. The members and coaches all have interesting backgrounds, so not only do I get to learn about exercise and nutrition, but I also get to hear about very cool outside of the gym experiences. CFNE is my happy place, and I am so thrilled I now get to work here.

4. What is your biggest strength you are bringing to this front desk position?
I think that I come from a cool position of having done Elements with Morgan just over 2 years ago and then being a member for most of that time. I think this helps me to truly understand what it is like for new people to walk through that door, see a bunch of super fit people walking around, seemingly know what they are doing. Because I understand how intimidating this can be, I feel that I can help alleviate the stress of those that are first walking in. I think reassurance that just showing up as the first step is awesome and that they don’t have to understand all of CrossFit right away (heck even I don’t after 2+ years) is something that I value and hope to bring to the team. As someone who was so nervous for Elements, even after being an athlete my whole life, I am in awe of people who decide to walk through that door who may not have any athletic experience. I think this empathy is my greatest strength for the front desk.

5. What 3 words would your closest friends use to describe you?
Integrity, Courageous, and Passionate.
For those that know me well, know that my number one thing is being truthful. In any situation, whether or not someone is looking, you should always do the right thing, and if you don’t, you must be honest about what you really did do. If I see something that bothers me, I will say something and try my best to fix it, even if it means that there might be repercussions, as long as what I am standing up for is meaningful. And lastly for those closest to me know that if I care for someone or something, I am willing to put all my heartfelt power into. If it is important to me or to those closest to me, they should know I will always have their back.

6.What is your favorite TV show?
Ooooh this is an easy question, hands down Seinfeld. While I know I am probably the only college-aged girl to say that, I have been watching it ever since I can remember. I can honestly say that I have watched every episode at least 5 times. My favorite is by far The Merv Griffin Show episode. It never ceases to make me cry from laughing so hard. For those that know what I am talking about, the best part is that you can see Jerry and Elaine trying to hold back their own real laughter as Kramer is pretending to talk to the camera.

7. What’s the last thing you searched for on Google?
“Possible careers involving forensic sciences.” While I am currently a nursing major, I am also interested in criminal justice/the law so I have been thinking about how I can bring all my interests together into a career. I have been thinking a lot about forensic nursing, pathology, or even anthropology. But who knows maybe I will end up in the policy side of healthcare. If anyone has any suggestions or opinions I am very interested in hearing them!

8. What’s your favorite cheat food?
Pretty specific, but the Isabella sandwich from the Linden Store. Served on a very delicious bread roll are mozzarella, prosciutto, basil, and olive oil. I don’t even want to know how much fat is in that. Also, I don’t know if this counts as a cheat food or not, but I love dill pickles. Super weird, but I have been known to eat a whole jar in one sitting.

9. What superpower would you want to possess?
Having the ability to read other’s minds at any point in time. (Yeah, I know I kinda just cheated by putting 2 superpowers together). But I think that it would be awesome if, for example, I could travel back into the minds of the big three Allied powers, and understand what they were thinking when the entire world was looking at them to see how they would end WWII. While of course they had to show the world that they were in control, I think it would be interesting to see what their actual human emotions were like inside their heads. (By this you can tell I am also a Politics nerd).

10. If you could travel anywhere, where would you go and why?
I would love to travel to Poland. My entire side of my mom’s family is Polish, so I would love to travel back there and see where my family has its root. It is amazing that just a few generations ago my family was trying to make it work on a small farm in Poland and now we are where we are today, so I would love to travel back and pay my respects. Plus, I would love to get my hands on real pierogies and kielbasa.

**Save the Dates**
May 7th – May 28th: Memorial Day Meltdown Nutrition Challenge
May 18th – May 20th: CrossFit Games East Regional

Monday 5.7.18

Memorial Day Meltdown Starts Today!

OPEN & PERFORMANCE
“Killer B’s”
AMRAP 3:
18 Burpee Box Jumps (24/20)
18 Overhead Squats (75/55)
Max Calorie Row

rest 3 minutes

AMRAP 3:
15 Burpee Box Jumps (24/20)
15 Overhead Squats (95/65)
Max Calorie Row

rest 3 minutes

AMRAP 3:
12 Burpee Box Jumps (24/20)
12 Overhead Squats (115/80)
Max Calorie Row

rest 3 minutes

AMRAP 3:
9 Burpee Box Jumps (24/20)
9 Overhead Squats (135/95)
Max Calorie Row

FITNESS
“Killer B’s”
AMRAP 3:
18 Burpee Box Jumps (24/20)
18 Overhead Squats (55/35)
Max Calorie Row

rest 3 minutes

AMRAP 3:
15 Burpee Box Jumps (24/20)
15 Overhead Squats (65/45)
Max Calorie Row

rest 3 minutes

AMRAP 3:
12 Burpee Box Jumps (24/20)
12 Overhead Squats (75/55)
Max Calorie Row

rest 3 minutes

AMRAP 3:
9 Burpee Box Jumps (24/20)
9 Overhead Squats (95/65)
Max Calorie Row

Sunday 5.6.18

OPEN & PERFORMANCE
“Strict Lynne”
5 Rounds:
Max Bodyweight Bench Press
Max Strict Pull-Ups

 

FITNESS
“Strict Lynne”
5 Rounds:
Max 1/2 Bodyweight Bench Press
Max Strict Pull-Ups

Rest as needed between rounds. 

Post scores to comments.

Compare scores HERE

Box Brief
**Save the Dates**
Tomorrow, May 7th: Memorial Day Meltdown Nutrition Challenge Begins! (Sign-up for Weigh Ins at Front Desk)
May 18th – May 20th: CrossFit Games East Regional (Sign-up for Bus to Albany at Front Desk)

 

Saturday 5.5.18

OPEN & PERFORMANCE
“Mixed Bag”
Teams of 3
For Time (25 Minute Cap):
400 Meter Wreck Bag Run
100 Deadlifts (155/105)
400 Meter Wreck Bag Run
80 Hang Power Cleans (155/105)
400 Meter Wreck Bag Run
60 Front Squats (155/105)
400 Meter Wreck Bag Run
40 Push Jerks (155/105)
400 Meter Wreck Bag Run
20 Clusters (155/105)

FITNESS
“Mixed Bag”
Teams of 3
For Time (25 Minute Cap):
400 Meter Wreck Bag Run
100 Deadlifts (95/65)
400 Meter Wreck Bag Run
80 Hang Power Cleans (95/65)
400 Meter Wreck Bag Run
60 Front Squats (95/65)
400 Meter Wreck Bag Run
40 Push Jerks (95/65)
400 Meter Wreck Bag Run
20 Clusters (95/65)

Wreck Bag Weight: (50/35)

Post scores to comments.

Box Brief

Happy 18th Birthday, Maya!


Meet Ben, CFNE’s new intern from Germany!

1. Where are you from and what do you like about the US?
I’m from Germany. I like the hospitality of the people here and the country itself – the landscape is beautiful. You can go ski but you can also go surfing.

2. What is your favorite exercise/movement in crossfit?
I don’t have a favorite movement. I just love CrossFit, I love moving.

3. Why are you excited about working at CFNE?
I want to learn as much as I can. Everyday is a new opportunity to grow and what better way to do that at a place where everyone strives for excellence?!

4. What do you want to learn during your internship?
I don‘t have a specific thing that I want to learn. I want to see how one of the best if not THE best are operating. I want to soak up everything I can.

5. What 3 words would your closest friends use to describe you?
You should better ask my closest friends 😉 Probably Persistent. Caring. Integrity.

6. What is your favorite TV show?
I don’t watch a lot of TV. I don’t have one at the top of my head. Maybe Brooklyn 99.

7. What’s the last thing you searched for on Google?
The address of Whole Foods.

8. What’s your favorite cheat food?
I’d rather say treat than cheat. Cheat has negative connotation. With that said – Apple Pie.

9. What superpower would you want to possess?
The innocence of a child.

10. If you could travel anywhere, where would you go and why?
South Africa to go surfing.

**Save the Dates**

May 7th – May 28th: Memorial Day Meltdown Nutrition Challenge (Sign-up for Weigh Ins at Front Desk)
May 18th – May 20th: CrossFit Games East Regional (Sign-up for Bus to Albany at Front Desk)
 

 

Friday 5.4.18

Today is Free Class Friday!

OPEN – PERFORMANCE – FITNESS
“Friend-ship”
AMRAP 20:
200 Meter Run
20/14 Calorie Row
2 Rounds of Strict “Cindy”

“Strict Cindy”: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats

Post scores to comments.

Box Brief
**Save the Dates**


Today, May 4th: Free Class Friday

May 7th – May 28th: Memorial Day Meltdown Nutrition Challenge (Sign-up for Weigh Ins at Front Desk) 

May 18th – May 20th: CrossFit Games East Regional (Sign-up for Bus to Albany at Front Desk)

Thursday 5.3.18

Tor:30

OPEN & PERFORMANCE
“Meat Paws”
4 Rounds:
21/15 Calorie Bike
15 Toes to Bar
9 Hang Power Snatches (95/65)

FITNESS
“Meat Paws”
4 Rounds:
21/15 Calorie Bike
15 Toes to Bar
9 Hang Power Snatches (75/55)

Post scores to comments.

Box Brief
Congratulations to the April Super Committed and Committed Club Members! Julie Lee is the winner of the $50 Gift Card to J&M Diner! 

Super Committed
Michelene Flanigon 25

David Weisman 26
Rebecca Cahaly 26
Peter Roney 27
Renata Dos Santos 28
Eric McDaniel 28
Reggie Santos 29

Committed Club
Kathrin Barringer 20
Deb Roney 20
Michael Gray 20
Jamie Sheridan 20
Christian Barros 20
Robert Leonhardt 20
Sam Giorgio 20
Susan Weiss 20
Nancy Monbouquette 20
Kissy Rakhlin 20
Angelo Gianakis 20
Simone Gill 20
Matt Lescoe 20
Michelle Marshall 20
Toni Indresano-DiRuscio 20
Lori Baldwin 20
Dave Neal 21
Peter Dunlap 21
Nadya Hajj 21
Irv Rakhlin 21
Julie Lee 21
Sharon Winn 21
Guerman Khotline 21
Kim Phillips 21
Kyle Toto 21
Claire Lyons 21
Kaitlin Lewis 21
Nell Getz 21
Julia Abbott 22
John Giannuzzi 22
Andy Nguyen 22
Mike Pispanen 22
Larry Lepard 22
Matt Pare 22
Alexandra Boudreau 23
Stephanie Magee 23
Karen Hayes 23
Nathan Wallis 23
Kate Ryan 23
Lynsey Smith 23
Kate Wallis 23
Sharon Fener 24
Raymonde Arseneau 24

**Save the Dates**

Friday, May 4th: Free Class Friday
May 7th – May 28th: Memorial Day Meltdown Nutrition Challenge (Sign-up for Weigh Ins at Front Desk)
May 18th – May 20th: CrossFit Games East Regional (Sign-up for Bus to Albany at Front Desk)