Tuesday 9.22.2020

Cole, Kat & Ben!

PARKING LOT & HOME GYM
BENT OVER ROWS
OPEN – PERFORMANCE – FITNESS
EMOM 5:
10 Bent Over Rows
Use workout weight.

“INTERSTATE 90”
OPEN & PERFORMANCE
21-15-9:
Power Cleans (115/85)
Burpees
Directly into:
21-15-9:
Push Presses (115/85)
Kettlebell Swings (53/35)

FITNESS
Power Cleans (95/65)
Burpees
Directly into:
21-15-9:
Push Presses (95/65)
Kettlebell Swings (53/35)

 

Box Brief
Thank you so so much to everyone that made this past weekend so magical for Cole and Kat! Having you guys there to cheer them on and support them means the world! Kat is on to stage 2 in Aromas, CA in about 4 weeks! ❤️

Monday 9.21.2020

Robbie!

PARKING LOT & HOME GYM
“DODGEBALL”
OPEN – PERFORMANCE – FITNESS
10 Rounds
15 Thrusters (45/35)
200 Meter Run

Box Brief
Member of the Month Monday! Congratulations to Robbie, our September MOM!

“Robbie is such an awesome athlete! He is a hard worker, humble, and adds so much positive energy to a class! He is dedicated to bettering himself while maintaining the ability to notice the other people around him and make them feel special. He is not only super fit but he also takes the time to connect and be a part of the CFNE community. Robbie is the kind of athlete that quickly adopted the work harder not smarter mentality and dug into his weaknesses! He is humble, open minded, and so fun to coach!” -Coach Alisha

Saturday 9.19.2020

Julian!

PARKING LOT & HOME GYM
“Door Dash”
For Time:
800 Meter Run
50 Single Arm Dumbbell Hang Clean and Jerks (50/35)
400 Meter Wreck Bag Run (50/35)
30 Chest to Bar Pull-ups
400 Meter Wreck Bag Run (50/35)
50 Single Arm Dumbbell Hang Clean and Jerks (50/35)
800 Meter Run

Friday 9.18.2020

Katrin!

PARKING LOT & HOME GYM
“LITTER BOX”
12-9-6
Deadlifts
Burpees

50/40 Calorie Bike

12-9-6
Deadlifts
Burpees

50/40 Calorie Bike

12-9-6
Deadlifts
Burpees

OPEN & PERFORMANCE: 185/135
FITNESS: 155/105

 

Box Brief

Thursday 9.17.2020

Adi!

PARKING LOT & HOME GYM
“PUT ME OUT OF MY MISSOURI”
OPEN & PERFORMANCE
AMRAP 24
60/48 Calorie Bike Erg
40 Step-Back Lunges
20 Russian Kettlebell Swings (70/53)

FITNESS
AMRAP 24
60/48 Calorie Bike Erg
40 Step-Back Lunges
20 Russian Kettlebell Swings (53/35)

Box Brief

Tuesday 9.15.2020

Nate!

PARKING LOT & HOME GYM
“PULL-TAB”

OPEN & PERFORMANCE
For Time:
1,000/800 Meter Row
100 Sit-ups
1,000/800 Meter Row
100 Double Unders
1,000/800 Meter Row

FITNESS
1,000/800 Meter Row
100 Sit-ups
1,000/800 Meter Row
150 Single Unders
1,000/800 Meter Row

Box Brief

Monday 9.14.2020

Kim!

PARKING LOT & HOME GYM
“SPEED DEMON”
5 Rounds:
AMRAP 3
6/5 Calorie Bike Erg
6 Power Cleans
6 Push Press
Rest 1:00

OPEN & PERFORMANCE- 115/85
FITNESS- 95/65

 

DAILY MINDSET
“It’s not how much we give, but how much love we put into giving.” -Mother Theresa

Imagine we’re moving. And we have two friends, who both extend an offer to help.

The first friend writes us a check for 1,000 dollars to help with the moving expenses. Incredibly generous. The second friend doesn’t offer a dime, but instead comes to our old place, helps us pack up every box, drives with us to the new house, and unpacks everything with us into the early hours in the morning.

Fast forward two weeks later. Both friends call you to ask for a favor. Which friend are we more likely to help?

We would choose the second friend. But why? If we were to try to explain, we collectively would flow to the same, natural response… “Because they would have done it for me.”

Money has relative value. But time is an absolute. If we want to make a “perishable donation”, give money. If we want to make an everlasting impact, give time.

Saturday 9.12.2020

Jim!

PARKING LOT & HOME GYM
“Lunge-ables”

For Time:
1 Mile Run
40 Hang Power Snatches 75/55
40 Front Rack Step-Back Lunges 75/55
800 Meter Run
30 Hang Power Snatches 75/55
30 Front Rack Step-Back Lunges 75/55
400 Meter Run
20 Hang Power Snatches 75/55
20 Front Rack Step-Back Lunges 75/55

Box Brief
Those lunges will get ya! If your glutes are feeling a bit tender tomorrow, go for a long walk to get the blood flowing, do some light stretching, and roll your glutes with a foam roller or lacrosse ball. Movement is the best medicine for sore muscles!

Friday 9.11.2020

PARKING LOT & HOME GYM
“NEVER FORGET”
For Time:
Buy-In: 2001 Meter Bike Erg

4 Rounds:
9 Thrusters (115/85)
11 Single Dumbbell Devils Press (50/35)

Cash-Out: 2977 Meter Bike Erg

Box Brief
We will never forget what happened in New York City on September 11, 2001. Remind yourself that you are working out today in honor of those who can’t.

2001 – The Year
4 – The Planes
9 – The Month
11 – The Day
2977 – The Casualties

 

Thursday 9.10.2020

Darcy!

PARKING LOT & HOME GYM
“DOUBLE AGENT”
OPEN & PERFORMANCE
AMRAP 20
37/30 Calorie Row
30 Sit-ups
60 Double Unders

FITNESS
AMRAP 20
37/30 Calorie Row
30 Sit-ups
90 Single Unders

Box Brief
What is your maximum sustainable heart rate? If you aren’t sure, or just don’t like math, we can figure it out by feel. How fast can you go while feeling like you are in control of your breathing? Your heart is beating fast but you aren’t in the red or panic zone. You feel like you COULD move faster but you’ll save that kick for the last 2 minutes of the workout. THAT’S the sweet spot we are looking for in today’s workout. Let’s see if we can find this feeling in today’s workout!

Wednesday 9.9.2020

Matt!

PARKING LOT & HOME GYM
“20 QUESTIONS”
OPEN & PERFORMANCE
For Time:
20 Power Cleans (95/65)
20 Thrusters (95/65)
20 Push Press (95/65)
20 Hang Power Snatches (95/65)
20 Overhead Squats (95/65)
20 Front Squats (95/65)

On the Minute: 5 Burpees

FITNESS
AMRAP 15:
20 Power Cleans (95/65)
10 Burpees
20 Thrusters (95/65)
10 Burpees

20 Push Press (95/65)
10 Burpees
20 Hang Power Snatches (95/65)
10 Burpees

20 Overhead Squats (95/65)
10 Burpees

20 Front Squats (95/65)
10 Burpees

 

Box Brief
So you’re probably thinking, “how the heck am I going to remember the order of movements in this workout?!”. Workouts like this call for a mnemonic device. Come up with a creative, hilarious, and/or random phrase using the first letter of each movement before coming to class!

Monday 9.7.2020

David!

PARKING LOT & HOME GYM
“BIKING DT”
AMRAP 18
15/12 Calorie Bike Erg
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Open: 155/105#
Performance: 135/95#
Fitness: 115/85#

Box Brief
Happy Labor Day! Don’t forget, we have an abbreviated schedule today: 6am, 7am, 8am, & 9am classes only!

Saturday 9.5.2020

Caroline!

PARKING LOT & HOME GYM
“MIRROR MIRROR”
OPEN – PERFORMANCE – FITNESS
For Time:
600 Meter Hill Run
21 Squat Cleans (95/65)
400 Meter Run
21 Thrusters (95/65)
400 Meter Run
21 Squat Cleans (95/65)
600 Meter Hill Run

Box Brief
Happy Tie Dye Saturday!

Friday 9.4.2020

Nick!

PARKING LOT & HOME GYM
“DREAM TEAM”
OPEN – PERFORMANCE – FITNESS
AMRAP 18, With a Partner:
5 Burpees
10 Kettlebell Swings
15/10 Calorie Bike Erg

Partners Switch After Full Rounds

Box Brief
Happy Free Class Friday! Our team can’t wait to make some new friends!

Thursday 9.3.2020

Chris!

PARKING LOT & HOME GYM
“BAGGAGE CLAIM”
OPEN & PERFORMANCE
AMRAP 20:
60 Double Unders
400 Meter Run
200 Meter Single Arm Farmers Carry (50/35)

FITNESS
AMRAP 20:
90 Single Unders
400 Meter Run
200 Meter Single Arm Farmers Carry (50/35)

Box Brief
Free Class Friday is THIS FRIDAY! If you know someone that wants to come take a class, please have them call us or email info@crossfitnewengland.com!

Wednesday 9.2.2020

Mary!

PARKING LOT & HOME GYM
“QUAD DOMINANT”
OPEN & PERFORMANCE
AMRAP 5
Buy-in: 50/35 Calorie Bike Erg
15 Front Squats (155/105)
20 Abmat Sit-ups

Rest 5 Minutes

AMRAP 5
Buy-in: 35/25 Calorie Bike Erg
10 Front Squats (155/105)
20 Abmat Sit-ups

Rest 5 Minutes

AMRAP 5
Buy-in: 20/14 Calorie Bike Erg
5 Front Squats (155/105)
20 Abmat Sit-ups

Fitness: (115/85)

Box Brief
Free Class Friday is THIS FRIDAY! If you know someone that wants to come take a class, please have them call us or email info@crossfitnewengland.com!

Tuesday 9.1.2020

Arianna!

PARKING LOT & HOME GYM
“BORN TO RUN”
For Time:
400 Meter Run, 21 Power Cleans
400 Meter Run, 15 Power Cleans
400 Meter Run, 9 Power Cleans
200 Meter Run, 9 Push Jerks
200 Meter Run, 15 Push Jerks
200 Meter Run, 21 Push Jerks

OPEN & PERFORMANCE- 135/95
FITNESS- 95/65

 

Box Brief
Free class Friday is THIS Friday! Be sure to email info@crossfitnewengland.com or give us a call if you’re interested in coming to take a class!

Monday 8.31.2020

Nick!

PARKING LOT & HOME GYM
“EMPTY CALORIES”
OPEN & PERFORMANCE

50-40-30-20-10
Row Calories
25-20-15-10-5
Overhead Squats (95/65)

FITNESS
50-40-30-20-10
Row Calories
25-20-15-10-5
Overhead Squats (75/55)

Women’s Calories:
35-28-21-14-7



Box Brief
Fitness track is back! Click the link to hear more about it from Coach Morgan! https://www.youtube.com/watch?v=2uH2eGCBfw8