Wednesday 11.21.18

Christine

OPEN & PERFORMANCE
“Christine”
3 Rounds
500 Meter Row
12 Deadlifts (Bodyweight)
21 Box Jumps (20″)

FITNESS
“Christine”
3 Rounds
500 Meter Row
12 Deadlifts (3/4 Bodyweight)
21 Box Jumps (20″)

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Compare Scores HERE

Box Brief
Normal Schedule Today!
Tomorrow 6am and 8am Only!

Tuesday 11.20.18

Toni

OPEN – PERFORMANCE – FITNESS
“Full Count”
5 Rounds: 
AMRAP 4:
35/25 Calorie Bike
25 Kettlebell Swings (53/35)
Max Shuttle Sprints in Time Remaining

Rest 4 Minutes Between 

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Box Brief
Thanksgiving Schedule
Wednesday Nov 21st: Normal Class Schedule
Thursday Nov 22nd: 6 & 8am Murph Classes
Friday Nov 23rd: Open Gym 8 – 11am

Monday 11.19.18

Michelene

OPEN & PERFORMANCE
“Macho Man”
Build to a Heavy Complex
3 Power Cleans
3 Front Squats
3 Push Jerks


“Randy Savage”
AMRAP 12
3 Rounds of “Macho Man” (135/95)
15 Toes to Bar

FITNESS
“Macho Man”
Build to a Heavy Complex
3 Power Cleans
3 Front Squats
3 Push Jerks


“Randy Savage”
AMRAP 12
3 Rounds of “Macho Man” (95/65)
6 Burpees
9 Toes to Bar

Macho Man: 3 Power Cleans, 3 Front Squats, 3 Push Jerks

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Box Brief
Thanksgiving Day Murph!
6am and 8am Classes Only

Coaches Seminar Recap

Sarah

Crossover Symmetry for CrossFit New England

 
There are is no such thing as a magic pill when it comes to health and fitness… with the exception of Crossover Symmetry. A little bit of effort can go a long way in improving shoulder strength, flexibility, and overall joint joint health. Each of the the 13 Crossover Stations at CFNE have a card that explains each movement in detail. Yesterday, we went over the Activation Protocol and learned a “jingle” to help preform each move properly. You can find the “jingles” below.
 
Row- shoulders down, elbows back
Reverse Fly- shoulders down, thumbs back
Pulldown- pockets – pinkies – squeeze 
90/90- elbows, goal posts
Scaption- reach reach reach 
Incline Plus- elbows – shoulders, shoulders – elbows 
Victory- shoulders down, knuckles up
 
Add Crossover Symmetry to your warm up for to get stronger, more flexible shoulders. 

Sunday 11.18.18

Bob

OPEN – PERFORMANCE – FITNESS
“Air Head”
75/50 Calorie Bike
20 Jumping Reverse Lunges
60/40 Calorie Bike
20 Jumping Reverse Lunges
45/30 Calorie Bike
20 Jumping Reverse Lunges
30/20 Calorie Bike
20 Jumping Reverse Lunges
15/10 Calorie Bike
20 Jumping Reverse Lunges

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Box Brief
TODAY!
Morgan’s Crossover Symmetry Seminar

8-9am FREE to all friends are welcome!

Saturday 11.17.18

Steve

OPEN & PERFORMANCE
“Boxed Out”
5 Rounds:
1:00 Burpee Box Jumps (24/20)
1:00 Hang Power Snatches (95/65)
1:00 Calorie Row
1:00 Rest

FITNESS
“Boxed Out”
5 Rounds:
1:00 Burpee Box Jumps (24/20)
1:00 Hang Power Snatches (65/45)
1:00 Calorie Row
1:00 Rest

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Box Brief
Tomorrow Sunday Nov 18th! Morgan’s Crossover Symmetry Seminar
8-9am FREE to all members, friends are welcome!

Friday 11.16.18

OPEN & PERFORMANCE
Deadlift
Heavy Set of 6
Heavy Set of 4
Heavy Set of 2

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

FITNESS
Deadlift
Heavy Set of 6
Heavy Set of 4
Heavy Set of 2

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

Compare Deadlifts HERE

Compare “Smooth Criminal” HERE

Box Brief
Thanksgiving Day Schedule:
Wednesday Nov. 21st – Regular Schedule
Thursday Nov. 22nd – 6am & 8am Murph Classes
Friday Nov. 23rd – Open Gym 8-11am

Thursday 11.15.18

Jenny

OPEN & PERFORMANCE
“Knotty”
AMRAP 20
2 Rope Climbs
400 Meter Run
8 Dumbbell Snatches (70/50)

FITNESS
“Knotty”
AMRAP 20
6 Strict Pull-ups
400 Meter Run
8 Dumbbell Snatches (50/35)

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Box Brief
Seminar led by Coach Morgan
Learn how to use the Crossover Symmetry Shoulder Protocol
Sunday Nov. 18th 8-9am, free to all!

11.14.18

Stephan

OPEN & PERFORMANCE
Pausing Front Squat
Build to Heavy Single (3 Second Pause)

“Breaking Bad”
3 Rounds
30/21 Calorie Row
30 Kettlebell Swings (53/35)
30 Front Squats (95/65)

FITNESS
Pausing Front Squat
Build to Heavy Single (3 Second Pause)

“Breaking Bad”
3 Rounds
30/21 Calorie Row
30 Kettlebell Swings (53/35)
30 Front Squats (65/45)

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Box Brief 
**Save the Date**
Annual Thanksgiving Day Murph
2 Classes; 6am & 8am!

 

Tuesday 11.13.18

Mercy

OPEN & PERFORMANCE
“Rush Hour”
5 Rounds on the 4:00
20/14 Calorie Bike
10 Lateral Barbell Burpees
5 Power Snatches (135/95)

FITNESS
“Rush Hour”
5 Rounds on the 4:00
20/14 Calorie Bike
10 Lateral Barbell Burpees
5 Power Snatches (95/65)

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Box Brief
**Save The Date **
Crossover Symmetry Coaches Seminar led by Morgan
This Sunday the 18th, 8-9am. Free to all!

Monday 11.12.18

Christina

Open – Performance – Fitness
“Jackie”
For Time:
1,000 Meter Row
50 Thrusters (45/35)
30 Pull-ups

Compare scores HERE

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Box Brief
Morgan’s Crossover Symmetry Protocol Seminar
Sunday, Nov. 18th from 8-9am. Free to all! 

Sunday 11.11.18

Ryan

OPEN – PERFORMANCE – FITNESS
“Clockwork”

AMRAP 20:
400 Meter Run
12 Box Jumps (24/20)
21 AbMat Sit-Ups

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Box Brief

Veteran Day Schedule: NO CHANGES
Regular Schedule Mon. 12th.

Saturday 11.10.18

Liz B

OPEN & PERFORMANCE
“Iron Fist”
Teams of 3
5 Rounds (30 Minute Cap):
100/70 Calorie Bike
50 Deadlifts
40 Hang Power Cleans
30 Push Jerks

Round 1: 95/65

Round 2: 115/80
Round 3: 135/95
Round 4: 155/105
Round 5: 175/115

FITNESS
“Iron Fist”
Teams of 3
5 Rounds (30 Minute Cap):
100/70 Calorie Bike
50 Deadlifts
40 Hang Power Cleans
30 Push Jerks

Round 1: 65/45

Round 2: 75/55
Round 3: 95/65
Round 4: 105/75
Round 5: 115/80

Post scores to comments.

Box Brief

Check out our new workout tracking SugarWOD.
Easiest place to record and track scores, celebrate PR’s and see results!

Friday 11.9.18

M. Gray

OPEN & PERFORMANCE
“Cover Girl”

AMRAP 18:
5 Round Buy-In:
200 Meter Run
10 Overhead Squats (95/65)

In Time Remaining:
Max Rounds “Cindy”

1 Round of Cindy: 5 Pull-ups, 10 Push-ups, 15 Air Squats

FITNESS
“Cover Girl”

AMRAP 18:
5 Round Buy-In:
200 Meter Run
10 Overhead Squats (65/45)

In Time Remaining:
Max Rounds “Cindy”

1 Round of Cindy: 5 Pull-ups, 10 Push-ups, 15 Air Squats

Post scores to comments.

Box Brief

Coach Morgan give you a step by step on how to post on SugarWOD!

Thursday 11.8.18

OPEN & PERFORMANCE
“Cold Feet”
AMRAP 12:
20 Double Unders, 1 Power Clean (165/115)
20 Double Unders, 2 Power Cleans (165/115)
20 Double Unders, 3 Power Cleans (165/115)

Up by (1) Power Clean Until Finish

FITNESS
“Cold Feet”
AMRAP 12:

40 Single Unders, 1 Power Clean (105/75)
40 Single Unders, 2 Power Cleans (105/75)
40 Single Unders, 3 Power Cleans (105/75)

Up by (1) Power Clean Until Finish

Post scores to comments.


Box Brief

CFNE is moving to SugarWOD!
SugarWOD is an incredible workout tracking platform that allows us to record scores, see the gym whiteboard, view past PR’s, celebrate new ones, easily track our progress!

Wednesday 11.7.18

Dawn

OPEN – PERFORMANCE – FITNESS
“Wreaking Crew”

Teams of 2
For Time (25 Minute Cap):
5 Rounds
100 Meter Wreckbag Run (70/50)
200 Meter Run
40/30 Calorie Row

*Partner 1 runs 100 meters with Wreck Bag, then Partner 2. Partner 1 runs 200 meters, then Partner 2. Sharing one rower, split calories as desired.*


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Box Brief
**Save the Date**
Annual Thanksgiving Day Murph
Celebrate with CFNE 6 and 8am!

Tuesday 11.6.18

Nick

OPEN
“Nick”

AMRAP 20:
10 Thrusters (135/95)
30 Calorie Bike
16 CTB Pull-ups

PERFORMANCE
“Nick”
AMRAP 20:
10 Thrusters (135/95)
30 Calorie Bike
16 Pull-ups

FITNESS
“Nick”
AMRAP 20:
10 Thrusters (95/65)
30 Calorie Bike
16 Pull-ups

Post scores to comments.

 

Box Brief
Today we’re celebrating the life of Nick Leonhardt who left us 2 years ago.
An ever-positive, energetic influence to everyone he met, he is greatly missed.
This one’s for Nick.

Monday 11.5.18

Micha

OPEN & PERFORMANCE

“Triple Double”
AMRAP 5
Buy in: 100 Double Unders
Immediately Into…
12 Power Snatch (75/55)
4 Burpee Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5
Buy in: 100 Double Unders
Immediately Into…
8 Power Snatch (95/65)
4 Burpee Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5
Buy in: 100 Double Unders
Immediately Into…
4 Power Snatch (115/80)
4 Burpee Box Jump Overs (24/20)

FITNESS

“Triple Double”
AMRAP 5:
Buy-In: 200 Single Unders
Immediately Into…
12 Power Snatches (65/45)
4 Burpee Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5:
Buy-In: 200 Single Unders
Immediately Into…
8 Power Snatches (75/55)
4 Burpee Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5:
Buy-In: 200 Single Unders
Immediately Into…
4 Power Snatches (95/65)
4 Burpee Box Jump Overs (24/20)

Post scores to comments.

 

Box Brief
Crossover Symmetry Seminar Led by Coach Morgan
Sunday Nov. 18th, 8-9am. Free to all members!

 

Coaches Seminar Recap

Hip Halo in action!

CrossFit New England,

 

Thank you again for spending a bit of your Sunday morning with us!

To re-cap on some of the bigger points of the Hip Halo:

 

When and How

This is best used daily as part of our warm-up! Best to get a light bike or row in to bring our body temperature up just a touch, followed by mobilizing the hip joint with active ranges of motion (spider mans, reverse lunge and reach as examples). After breaking the light sweat, before anything dynamic or loaded (such as using a barbell), let’s complete the Hip Halo Activation Steps using the reference card at the gym to guide us along.

 

Big Takeaway with the Hip Halo:

Details matter.

 

As we target these specific glute muscles, the small, intricate details make all the difference. Naturally, our body will want to default to using our stronger muscle groups and trained motor patterns when we start to move. Yet, this doesn’t necessarily mean they are the right ones. It’s often the opposite – let’s target the weaker imbalances, to create a more well-rounded whole.

Band tension from lightest to heaviest:

 

Purple
Yellow
Blue

Red

 

It’s always best to start with the lightest band (which is the purple one), and to take our time aiming for quality motions. Diligently hone in on the specifics and details most especially in these first few iterations of using the Hip Halo so that it becomes clockwork. Much like everything else in life, we start to develop habits and patterns early as we learn something for the first time… so let’s start the Hip Halo with that extra care towards the details, so that it becomes the norm, maximizing the benefits!

As soon as we become accustomed to the 8 Activation steps and learn their order (which takes only a few days of practice), this process can take 3-4 minutes. It’s super fast, but incredibly impactful for both the safety and longevity of our hip function, protecting our back, but also pushing our performance to new heights. Try a “test-retest” to see how you feel… 10 air squats “cold” (as you walk in), and then 10 more air squats after completing the Activation protocol. You will feel the difference!

Don’t miss our next coaches Seminar November 18th when Coach Morgan talks about Crossover Symmetry!

Sunday 11.4.18

Nimish & John

OPEN – PERFORMANCE – FITNESS
“Right Hook”
AMRAP 18:
25 Russian Kettlebell Swings (70/53)
25 AbMat Sit-ups
250 Meter Row
25 AbMat Sit-ups

Post scores to comments.

Box Brief
** Save the Dates **
HIP HALO Seminar led by Coach Harry
Today 8 to 9 am, Free to all members!