Thursday 1.17.19

Hamel

OPEN & PERFORMANCE
Strict Press
Build to a Heavy Sets of 5-3-1

“Body Armor”
AMRAP 13:
10 Strict Toes to Bar
10 Strict Presses (95/65)
100′ Walking Lunge

FITNESS
Strict Press
Build to a Heavy Sets of 5-3-1

“Body Armor”
AMRAP 13:
20 AbMat Sit-ups
10 Strict Presses (65/45)
100′ Walking Lunge

Post Score to Comments

Box Brief
We are halfway through our Mindful Month of Eating Challenge!
Keep up the good work and remember to keep track of your daily points!

Wednesday 1.16.19

Dani

OPEN & PERFORMANCE
“Frank the Tank”
AMRAP 5:
Buy-In: 50 Wallballs (20/14)
12 Deadlifts (185/135)
12 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 35 Wallballs (20/14)
9 Deadlifts (225/155)
9 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 20 Wallballs (20/14)
6 Deadlifts (275/185)
6 Lateral Barbell Burpees

 

OPEN & PERFORMANCE
“Frank the Tank”
AMRAP 5:

Buy-In: 50 Wallballs (14/10)
12 Deadlifts (135/95)
12 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 35 Wallballs (14/10)
9 Deadlifts (155/105)
9 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 20 Wallballs (14/10)
6 Deadlifts (185/135)
6 Lateral Barbell Burpees

Post Score to Comments

Compare Score HERE

Box Brief
**Save the Date**
Next Free Class Friday: February 1st!
Bring in your buddies for their first CrossFit experience!

Tuesday 1.15.19

12 Days of CrossFit WOD

OPEN & PERFORMANCE
“Chain Reaction”
3 Rounds
21/15 Calorie Bike
21 Pull-ups

Directly into…

3 Rounds
9 Power Cleans (115/80)
9 Push Jerks (115/80)

FITNESS
“Chain Reaction”
3 Rounds
21/15 Calorie Bike
21 Pull-ups

Directly into…

3 Rounds
9 Power Cleans (75/55)
9 Push Jerks (75/55)

Post Score to Comments

Box Brief
**Save the Date**
Next Free Class Friday: February 1st!
Bring in your buddies for their first CrossFit experience!

Monday 1.14.19

Marcy

OPEN & PERFORMANCE
“Double Date”
AMRAP 15:
15 Hang Power Snatches (95/65)
60 Double Unders
15 Overhead Squats (95/65)
30/21 Calorie Row

FITNESS
“Double Date”
AMRAP 15:
15 Hang Power Snatches (65/45)
90 Single Unders
15 Overhead Squats (65/45)
30/21 Calorie Row

Post Score to Comments

Box Brief
**Save the Dates**
Free Class Friday 2/1
Snatch Seminar w/ Bud 2/3
Handstand Seminar w/ Tori 2/10

Sunday 1.13.18

Dan

OPEN – PERFORMANCE – FITNESS
“Drop Anchor”
AMRAP 10: Row for Meters

On the 0: 1 Kettlebell Swing
On the 1: 2 Kettlebell Swings
On the 2: 3 Kettlebell Swings
On the 3: 4 Kettlebell Swings
On the 4: 5 Kettlebell Swings
On the 5: 6 Kettlebell Swings
On the 6: 7 Kettlebell Swings
On the 7: 8 Kettlebell Swings
On the 8: 9 Kettlebell Swings
On the 9: 10 Kettlebell Swings

Kettlebell: 53/35

 

Post Score to Comments

Box Brief
Coaches Seminar Today!
8am to 9am before Open Gym
Improve Your Cleans with Christine!

Saturday 1.12.18

Brian

OPEN & PERFORMANCE
“Speed Bump”
Teams of 3
For Time (30 Minute Time Cap):
2 Rounds
30 Bar-Facing Burpees
30 Hang Squat Cleans (95/65)
30 Toes to Bar
30 Thrusters (95/65)

150/100 Calorie Bike

2 Rounds:
30 Bar-Facing Burpees
30 Hang Squat Cleans (115/80)
30 Toes to Bar
30 Thrusters (115/80)

150/100 Calorie Bike

2 Rounds:
30 Bar-Facing Burpees
30 Hang Squat Cleans (135/95)
30 Toes to Bar
30 Thrusters (135/95)

 

FITNESS
“Speed Bump”
Teams of 3
For Time (30 Minute Time Cap):
2 Rounds
30 Bar-Facing Burpees
30 Hang Squat Cleans (65/45)
30 Toes to Bar
30 Thrusters (65/45)

150/100 Calorie Bike

2 Rounds:
30 Bar-Facing Burpees
30 Hang Squat Cleans (75/55)
30 Toes to Bar
30 Thrusters (75/55)

150/100 Calorie Bike

2 Rounds:
30 Bar-Facing Burpees
30 Hang Squat Cleans (95/65)
30 Toes to Bar
30 Thrusters (95/65)

Post Score to Comments

Box Brief
Coaches Seminar Tomorrow Jan 13th
Crush Cleans with Coach Christine!
8 to 9am before Open Gym all are welcome!

Friday 1.11.19

Claudio

OPEN & PERFORMANCE
“Fight Gone Bad”
3 Rounds:
1 Minute at Each Station
Wallballs (20/14)
Sumo Deadlift High Pulls (75/55)
Box Jumps (20″)
Push Press (75/55)
Calorie Row
Rest

FITNESS
“Fight Gone Bad”
3 Rounds:
1 Minute at Each Station
Wallballs (14/10)
Sumo Deadlift High Pulls (65/45)
Box Jumps (20″)
Push Press (65/45)
Calorie Row
Rest

Post Score to Comments

Compare Score HERE

Box Brief
**This Sunday 1/13**
Coach Christine’s Clean Seminar
8 to 9am before Open Gym!

Thursday 1.10.19

Daniel

OPEN & PERFORMANCE
“Layaway”
AMRAP 15:
30 AbMat Sit-ups
20 x 10 Meter Shuttle Sprints
10 Alternating Dumbbell Snatches (70/50)

FITNESS
“Layaway”
AMRAP 15:
30 AbMat Sit-ups
20 x 10 Meter Shuttle Sprints
10 Alternating Dumbbell Snatches (50/35)

Post Score to Comments

Box Brief
Coaches Seminar this Sunday
Improve your cleans with Coach Christine!
8 to 9am before Open Gym all are welcome!

Wednesday 1.9.19

Joe

OPEN
1 Pausing Front Squat + 1 Front Squat
Build to a Heavy Complex

“Satans Whiskers”
3 Rounds
10 Chest-to-Bar Pull-ups
10 Front Squats (165/110)
10 Burpees

PERFORMANCE
1 Pausing Front Squat + 1 Front Squat
Build to a Heavy Complex

“Satans Whiskers”
3 Rounds
10 Pull-ups
10 Front Squats (165/110)
10 Burpees

FITNESS
1 Pausing Front Squat + 1 Front Squat
Build to a Heavy Complex

“Satans Whiskers”
3 Rounds
10 Pull-ups
10 Front Squats (135/95)
10 Burpees

Post Score to Comments

Compare Scores HERE

Box Brief
Keep track of your Mindful Month of Eating Points! Remember to…
1. Eat all meals at a table meant for eating
2. No screens of any kind present
3. No alcohol for the whole month
Keep up the good work CFNE!

Tuesday 1.8.19

Barry

OPEN & PERFORMANCE
“Fuller Circle”
75/50 Calorie Bike
125 Double Unders
2K Row
125 Double Unders
75/50 Calorie Bike

FITNESS
“Fuller Circle”
75/50 Calorie Bike
200 Single Unders
2K Row
200 Single Unders
75/50 Calorie Bike

Post Score to Comments

Compare Scores HERE

Box Brief
**Coaches Seminar this Sunday**
Improve your cleans with Coach Christine!
8 to 9am before Open Gym all are welcome!

Monday 1.7.19

Kristina

OPEN & PERFORMANCE
Hang Power Clean
Heavy Set of 2

“DT”
5 Rounds:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)

FITNESS
Hang Power Clean
Heavy Set of 2

“DT”
5 Rounds:
12 Deadlifts(95/65)
9 Hang Power Cleans(95/65)
6 Push Jerks (95/65)

Post Score to Comments

Compare Scores HERE

Box Brief
**Sunday Jan.13th**
Coaches Seminar
 Cleans with Coach Christine!
8-9am Before Open Gym, Free to All!

Sunday 1.6.19

7:30 PM

OPEN & PERFORMANCE
“Stomping Grounds”
On the 3:00 x 6 Rounds:
15/12 Calorie Bike
25 Double Unders
5 Front Squats (From the Ground)

Build in weight each round.

 

FITNESS
“Stomping Grounds”
On the 3:00 x 6 Rounds:
15/12 Calorie Bike
40 Single Unders
5 Front Squats (From the Ground)

Build in weight each round.

 

Post Score to Comments

Box Brief
Coaches Seminar Today 8 – 9am
Learn and Improve your Rope Climbs with Coach Dan!

Saturday 1.5.19

John

OPEN & PERFORMANCE
“Low Five”
AMRAP 5:
30/21 Calorie Row
21 Power Snatches (95/65)
Max Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
30/21 Calorie Row
15 Power Snatches (115/80)
Max Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
30/21 Calorie Row
9 Power Snatches (135/95)
Max Lateral Barbell Burpees

 

FITNESS
“Low Five”
AMRAP 5:
30/21 Calorie Row
21 Power Snatches (65/45)
Max Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
30/21 Calorie Row
15 Power Snatches (75/55)
Max Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
30/21 Calorie Row
9 Power Snatches (95/65)
Max Lateral Barbell Burpees

 

Post Score to Comments

Box Brief
This Sunday Coaches Seminar
Master your Rope Climbs with Coach Dan
8-9am All are welcome!

Friday 1.4.19

Lindsey & Lindsay

OPEN & PERFORMANCE
“Bees Knees”
5 Rounds:
1 Minute WallBalls (20/14)
1 Minute Kettlebell Swings (53/35)
1 Minute Calorie Bike
1 Minute Rest

FITNESS
“Bees Knees”
5 Rounds:
1 Minute WallBalls (14/10)
1 Minute Kettlebell Swings (53/35)
1 Minute Calorie Bike
1 Minute Rest

Post Score to Comments

Congrats to all of our December Achievers!

Box Brief
Its Free Class Friday!
Bring your Friends and Family in for their first CrossFit WOD!

Thursday 1.3.19

Sonia

OPEN & PERFORMANCE
“Clothesline”
AMRAP 12:
2 Push Presses (115/80)
2 Toes to Bar
2 Box Jump Overs (24/20)
4 Push Presses (115/80)
4 Toes to Bar
4 Box Jump Overs (24/20)
6 Push Presses (115/80)
6 Toes to Bar
6 Box Jump Overs (24/20)

Up by 2’s Until Finish

FITNESS
“Clothesline”
AMRAP 12:
2 Push Presses (75/55)
2 Toes to Bar
2 Box Jump Overs (24/20)
4 Push Presses (75/55)
4 Toes to Bar
4 Box Jump Overs (24/20)
6 Push Presses (75/55)
6 Toes to Bar
6 Box Jump Overs (24/20)

Up by 2’s Until Finish

Post Score to Comments

Compare Scores HERE

Box Brief
Tomorrow is Free Class Friday
No CrossFit Experience Needed
Free Classes All Day!

Congratulations to the Super Committed and Committed Club Members for November! The winner of this month’s gift card raffle is:
Pete Roney!

Super Committed Club
Joe Vukson  27
Kristen Merritt  27
Kate Ryan  27
Lara Vukson  26
Rebecca Cahaly  26
Reggie Santos  26
Toni Indresano-DiRuscio  26
Michelene Flanigon  26
Matt Lescoe  26
David Weisman  26
Jonathan Macal  25
John Giannuzzi  25
Kevin Burati  25
 
 
Committed Club
Julia Abbott  24
Glenn Cahaly  24
Robert Leonhardt  23
Renata Dos Santos  23
Meredith Shaw  22
Sarah Schuler  22
Deb Roney  22
Pete Roney  22
Bassel Majzoub  21
Cooper Berry  21
Michael Gray  21
Sharon Fener  21
Irv Rakhlin  21
Sharon Winn  21
Susan Weiss  21
Lynsey Smith  21
Sarah Gardner  20
David Foley  20
Lawrence Lepard  20
Dmytro Boyko  20
Kyle Toto  20
Scott Tellier  20
Kissy Rakhlin  20
Kate Wallis  20

Wednesday 1.2.19

The CFNE Way - Episode 48 - January Member of the Month!
Prev 1 of 1 Next
Prev 1 of 1 Next

OPEN & PERFORMANCE
“Air Walker”
AMRAP 20:
25/18 Calorie Row
50 Double Unders
3 Rounds of “The Chief”

1 Round of “The Chief”:
3 Power Cleans (135/95)
6 Pushups
9 Air Squats

 

FITNESS
“Air Walker”
AMRAP 20:
25/18 Calorie Row
75 Single Unders
3 Rounds of “The Chief”

1 Round of “The Chief”:
3 Power Cleans (95/65)
6 Pushups
9 Air Squats

 

Post Score to Comments

Box Brief
Mindful Month of Eating Starts Today
Still time to sign up on the whiteboard, just write your name and start keeping track of your daily points!

Tuesday 1.1.19

Gym Closed Today, Get Prepped for the Nutrition Challenge!

OPTION A
“Home Alone”
For Time:
50-40-30-20-10
Jumping Lunges
Sit-ups

OPTION B
“Home Alone 2”
For Time:

50-40-30-20-10
Jumping Lunges

After Each Round:
Accumulate 1 Minute Hollow Hold

 

Post Score to Comments

Box Brief
Tomorrow is the Start of the Mindful Month of Eating Nutrition Challenge
Sign up on the whiteboard and keep score day to day!

Monday 12.31.18

Aaron

OPEN – PERFORMANCE- FITNESS
“Mean Machine”
3:00 Calorie Row
2:00 Calorie Bike
1:00 Burpees
Rest 2:00

Post Score to Comments

Compare Scores HERE

Box Brief
TONIGHT
First Night Fran
Kicks off at 9PM
CFNE Holiday and NYE Party
Ring in 2019 with the CFNE Community!

Sunday 12.30.18

Mary

OPEN & PERFORMANCE
Deadlift
Build to a Heavy Set of 5

“Bender”
7 Rounds:
21 AbMat Sit-ups
15 Box Jumps (24/20)
9 Deadlifts (185/135)

FITNESS
Deadlift
Build to a Heavy Set of 5

“Bender”
7 Rounds:
21 AbMat Sit-ups
15 Box Jumps (24/20)
9 Deadlifts (135/95)

Post Score to Comments

Box Brief
Tomorrow Night!
First Night Fran!

Come party, eat, workout, and hangout
Starts at 9PM Ring in the New Year with everyone at CFNE!

Saturday 12.29.18

Bob

OPEN & PERFORMANCE
“Saving Grace”
In Teams of 3 (30 Minute Cap)
3 Rounds:
100/70 Calorie Assault Bike
50 Toes to Bar

In Time Remaining:
30 Clean and Jerks (95/65)
30 Clean and Jerks (115/80)
30 Clean and Jerks (135/95)
30 Clean and Jerks (155/105)
30 Clean and Jerks (185/135)
30 Cleans and Jerks (205/145)

 

FITNESS
“Saving Grace”
In Teams of 3 (30 Minute Cap)
3 Rounds:
100/70 Calorie Bike
50 Toes to Bar

In Time Remaining:
30 Clean and Jerks (65/45)
30 Clean and Jerks (75/55)
30 Clean and Jerks (95/65)
30 Clean and Jerks (105/75)
30 Clean and Jerks (135/95)
30 Cleans and Jerks (145/105)

 

Post Score to Comments

Box Brief
**SAVE THE DATE**
First Night Fran!
New Years Eve Party at CFNE!
BYOB, food provided, workout, hangout, and welcome 2019 with your CFNE Family