Sunday 6.16.19

Lindsay

OPEN & PERFORMANCE
Deadlift
Build to Heavy Sets of 5 – 3 – 1

“Fall Back”
15-12-9-6-3:

Deadlifts (185/135)
Barbell Facing Burpees

FITNESS
Deadlift
Build to Heavy Sets of 5 – 3 – 1

“Fall Back”
15-12-9-6-3:

Deadlifts (155/105)
Barbell Facing Burpees

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Box Brief
**Save the Dates**
June 26th Rebound will be back to give free body work!
July 12th: Free Class Friday (2nd Friday in July)

Saturday 6.15.19

Barry

OPEN & PERFORMANCE
“Moneybags”
Teams of 3 (For Time | 30 Minute Cap)
800 Meter Wreck Bag Run (70/50)
75 Box Jump Overs (24/20)
50 Clean and Jerks (135/95)
15 Rope Climbs
50 Clean and Jerks (135/95)
75 Box Jump Overs (24/20)
800 Meter Wreck Bag Run (70/50)

FITNESS
“Moneybags”
Teams of 3 (For Time | 30 Minute Cap)
800 Meter Wreck Bag Run (50/35)
75 Box Jump Overs (24/20)
50 Clean and Jerks (95/65)
9 Rope Climbs
50 Clean and Jerks (95/65)
75 Box Jump Overs (24/20)
800 Meter Wreck Bag Run (50/35)

Post Score to Comments

Box Brief
**Save the Dates**
June 26th Rebound will be back to give free body work!
July 12th: Free Class Friday (2nd Friday in July)

Friday 6.14.19

How to Avoid Rhabdo - The CFNE Way
Prev 1 of 1 Next
Prev 1 of 1 Next

OPEN & PERFORMANCE
“Rush Hour”
On the 4:00 x 5 Rounds:

20/14 Calorie Bike
10 Lateral Barbell Burpees
5 Power Snatches (135/95)

FITNESS
“Rush Hour”
On the 4:00 x 5 Rounds:

20/14 Calorie Bike
10 Lateral Barbell Burpees
5 Power Snatches (95/65)

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Compare Scores HERE

Box Brief
**Save the Dates**
June 26th Rebound will be back to give free body work!
July 12th: Free Class Friday (2nd Friday in July)

Thursday 6.13.19

Lindsay

OPEN & PERFORMANCE
“Pharmacy”
5 Rounds:
100′ Walking Lunge (No Weight)
30 AbMat Sit-ups
12 Dumbbell Power Cleans (50’s/35’s)

FITNESS
“Pharmacy”
5 Rounds:
100′ Walking Lunge (No Weight)
30 AbMat Sit-ups
12 Dumbbell Power Cleans (35’s/25’s)

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Box Brief
**Save the Dates**
June 26th Rebound will be back to give free body work!
July 12th: Free Class Friday (2nd Friday in July)

Wednesday 6.12.19

Ethan

OPEN
Thruster
Build to a Heavy Set of 3

“Chest Hair”
25 Thrusters (95/65)
400 Meter Run
25 Chest to Bar Pull-ups
400 Meter Run
25 Thrusters (95/65)

PERFORMANCE
Thruster
Build to a Heavy Set of 3

“Chest Hair”
25 Thrusters (95/65)
400 Meter Run
25 Pull-ups
400 Meter Run
25 Thrusters (95/65)

FITNESS
Thruster
Build to a Heavy Set of 3

“Chest Hair”
25 Thrusters (65/45)
400 Meter Run
25 Pull-ups
400 Meter Run
25 Thrusters (65/45)

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Box Brief
**Save the Dates**
June 26th: Rebound will be back to give free body work!
July 12th: Free Class Friday

Tuesday 6.11.19

Bud

OPEN – PERFORMANCE – FITNESS
“The Good Life”
3 Rounds
500 Meter Row
12 Burpees
21 Box Jumps (24/20)

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Box Brief
**Save the Dates**
June 26th Rebound will be back to give free body work!
July 12th Free Class Friday (2nd Friday)

Monday 6.10.19

Lindsey

OPEN
Hang Squat Snatch
Build to a Heavy Single

“High Heels”
AMRAP 9
10 Hang Squat Snatches (75/55)
30 Double Unders

PERFORMANCE
Hang Power Snatch
Build to a Heavy Single

“High Heels”
AMRAP 9
10 Hang Power Snatches (75/55)
30 Double Unders

FITNESS
Hang Power Snatch
Build to a Heavy Single

“High Heels”
AMRAP 9
10 Hang Power Snatches (75/55)
45 Single Unders

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Compare Scores HERE

Box Brief
**SAVE THE DATE**
Wednesday June 26th
Rebound coming for free body work in our PM classes!

Sunday 6.9.19

Harry

OPEN – PERFORMANCE – FITNESS
“Double Down”
AMRAP 15:
30/21 Calorie Row
100 Meter Dumbbell Farmers Carry
15 Dumbbell Power Cleans
100 Meter Dumbbell Farmers Carry

Dumbbells: Rx/Px: (50’s/35’s) Fx: (35’s/25’s)

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Box Brief
Next Free Class Friday
July 5th!

Saturday 6.8.19

Drew

OPEN & PERFORMANCE
“Gut Check”

For Time (Teams of 3 | 25 Minute Cap):
250/200 Calorie Bike

Directly Into…

50 Toes to Bar
50 Box Jump Overs (24”/20”)
50 Thrusters (95/65)
50 Toes to Bar
50 Box Jump Overs (24”/20”)
50 Thrusters (115/80)
50 Toes to Bar
50 Box Jump Overs (24”/20”)
50 Thrusters (135/95)

FITNESS
“Gut Check”
For Time (Teams of 3 | 25 Minute Cap):

250/200 Calorie Bike

Directly Into…

50 Toes to Bar
50 Box Jump Overs (24”/20”)
50 Thrusters (95/65)
50 Toes to Bar
50 Box Jump Overs (24”/20”)
50 Thrusters (95/65)
50 Toes to Bar
50 Box Jump Overs (24”/20”)
50 Thrusters (95/65)

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Box Brief
**SAVE THE DATES**
Wed. June 26th: Rebound will be back to give free body work!
Fri. July 5th: Free Class Friday

Friday 6.7.19

Andrew

OPEN – PERFORMANCE – FITNESS
For Time:
52 Cards

Hearts: Kettlebell Swings (53/35)
Spades: Burpees
Clubs: AbMat Sit-Ups
Diamonds: Goblet Squats (53/35)
Aces: 200 Meter Run

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Box Brief
TODAY!
FREE CLASS FRIDAY 
NO CROSSFIT EXPERIENCE NEEDED

Wednesday 6.5.19

Coach Tori

OPEN & PERFORMANCE
“Slap Happy”
AMRAP 5:
Buy In: 100 Double Unders
12 Front Squats (95/65)
4 Burpee Box Jump Overs (24/20) 

Rest 5 Minutes 

AMRAP 5:
Buy In: 100 Double Unders
8 Front Squats (115/80)
4 Burpee Box Jump Overs (24/20) 

Rest 5 Minutes 

AMRAP 5:
Buy In: 100 Double Unders
4 Front Squats (135/95)
4 Burpee Box Jump Overs (24/20)

FITNESS
“Slap Happy”
AMRAP 5:
Buy In: 150 Single Unders
12 Front Squats (75/55)
4 Burpee Box Jump Overs (24/20) 

Rest 5 Minutes 

AMRAP 5:
Buy In: 150 Single Unders
8 Front Squats (95/65)
4 Burpee Box Jump Overs (24/20) 

Rest 5 Minutes 

AMRAP 5:
Buy In: 150 Single Unders
4 Front Squats (115/80)
4 Burpee Box Jump Overs (24/20)

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Box Brief
FREE CLASS FRIDAY
This Friday! Free Classes all day!

Congrats to all of our May Super Committed and Committed Club Members! The winner of this months raffle is Matt Pare!

SUPER COMMITTED CLUB
Sharon Winn 29
Raymonde Arseneau 29
Toni Indresano-DiRuscio 28
Barbara Oskwarek 27
Aaron Beer 27
Rebecca Cahaly 27
Kristen Merritt 27
Sean O’Connell 26
Reggie Santos 26
Kimberly Phillips 26
Elizabeth Payne 26
Matt Lescoe 26
Alissa O’Connell 26
Judy Kalisker 26
Nell Getz 26
Andrew Schmeling 26
Sean O’Connell, Jr. 25
Erin O’Dea 25
Andy Nguyen 25
James Sheridan 25
Robert Leonhardt 25
Glenn Cahaly 25
Daisy Powers 25
Andy LoPilato 25

COMMITTED CLUB
David Weisman 24
Julie Lee 24
David Foley 24
Chris Gorczyca 24
Dmytro Boyko 24
Angelo Gianakis 24
Mitch Hutteman 24
Mary Hanvey 24
Sean Stuber 24
Mike Jeffries 23
Allison Pfannenstiehl 23
Lawrence Lepard 23
Karen Hayes 23
Kevin Burati 23
Scott Joseph 23
Meredith Shaw 23
Amy Greenwood 23
Matt Eng 23
Gradon Winn 23
Nick Jeffries 22
Barry Chow 22
Nadya Hajj 22
Michael Gray 22
Kate Ryan 22
Michelle Marshall 22
Brian Curley 22
Sharon Fener 21
Sam Landau 21
Edward Bolling 21
Matt Paré 21
Patrick Quinn-Paquet 21
Laurie Davis 21
Kyle Toto 21
Eric Bazigian 21
Steven Collins 21
Ronda Rockett 21
Simone Gill 21
Kari Chow 21
April Quinn-Paquet 21
Aditya Jha 21
Sarah Gardner 20
Elizabeth Brasco 20
Susan Stein 20
Paul Chae 20
Siarhei Shachanin 20
Shaun Ramsay 20
Keri O’Meara 20
Kerri Rose 20
Scott Tellier 20
Tanya Balyan 20
Pete Roney 20
Kissy Rakhlin 20
Claire Lyons 20
Suzanne Doherty 20

Tuesday 6.4.19

Garrett

OPEN & PERFORMANCE
Hang Power Clean + Power Clean
Build to a Heavy Complex

“Power Ranger”
For Time:

15 Power Cleans (155/105) 

600 Meter Run
10 Power Cleans (155/105)
400 Meter Run
5 Power Cleans (155/105) 

200 Meter Run

FITNESS
Hang Power Clean + Power Clean
Build to a Heavy Complex

“Power Ranger”
For Time:

15 Power Cleans (115/80) 

600 Meter Run
10 Power Cleans (115/80)
400 Meter Run
5 Power Cleans (115/80) 

200 Meter Run

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Box Brief
Free Class Friday is THIS WEEK!
Friday Jun 7th!
Free Classes all day!

Monday 6.3.19

Tom

OPEN & PERFORMANCE
“Eighteen Wheeler”

AMRAP 18:
18/12 Calorie Bike
15 Wallballs (20/14)
12 Alternating Dumbbell Snatches (50/35)
9 Toes to Bar

FITNESS
“Eighteen Wheeler”

AMRAP 18:
18/12 Calorie Bike
15 Wallballs (14/10)
12 Alternating Dumbbell Snatches (35/25)
9 Toes to Bar

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Box Brief
Free Class Friday is THIS WEEK!
Friday Jun 7th! Free Classes all day!

Sunday 6.2.19

Christina

OPEN – PERFORMANCE – FITNESS
“Midline Madness”
3 Giant Sets, Not for Time:
21 Abmat Sit-ups
21 Hip Extensions
21 Hollow Rocks
21 Glute Bridges
21 Banded Pull-Aparts
21 Banded Good Mornings

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Box Brief
– – – – – – – – – – – – – – – – – – – – – – – – – – – – –
Free Class Friday is Next Week!
Friday Jun 7th!
Free Classes all day!

– – – – – – – – – – – – – – – – – – – – – – – – – – – – –

Saturday 6.1.19

Amster-Dan

OPEN & PERFORMANCE
“Adderall”

0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (135/95)
10:00 – 13:00 – Rest
13:00 – 20:00 – 800m Run, Max Power Snatch (115/80)
20:00 – 23:00 – Rest
23:00 – 27:00 – 400m Run, Max Thrusters (95/65)

FITNESS
“Adderall”

0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (115/80)
10:00 – 13:00 – Rest
13:00 – 20:00 – 800m Run, Max Power Snatch (95/65)
20:00 – 23:00 – Rest
23:00 – 27:00 – 400m Run, Max Thrusters (75/55)

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Compare Scores HERE

Box Brief
**FREE CLASS FRIDAY**
This Friday June 7th!
Free Classes Al lDay, No experience needed!

Friday 5.31.19

Ally

OPEN – PERFORMANCE – FITNESS
Weighted Pull-Up
Build to a Heavy Set of 3

“Death Race”
21/15 Calorie Bike
10 Burpees

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Box Brief
Next Week!
Free Class Friday!
Bring in Friends and Family for a FREE WOD

Thursday 5.30.19

Meredith

OPEN – PERFORMANCE – FITNESS
“Yogi”
For Time:

150′ Walking Lunge
150′ Bear Crawl
30 Dumbbell Box Step-Ups
100′ Walking Lunge
100′ Bear Crawl
20 Dumbbell Box Step-Ups
50′ Walking Lunge
50′ Bear Crawl
10 Dumbbell Box Step-Ups

Box: (24”/20”)
Dumbbell: Single Rx/Px (50/35) Fx (35/25)

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Box Brief
FREE CLASS FRIDAY
Friday June 7th
No CrossFit Experience Needed!

Wednesday 5.29.19

Lori

OPEN & PERFORMANCE
Push Jerk
Build to a Heavy Set of 3

“Bel-Air”
AMRAP 15:

40 Double Unders
20 Dumbbell Hang Clean & Jerks (50/35)
40 Double Unders
20/15 Calorie Row

FITNESS
Push Jerk
Build to a Heavy Set of 3

“Bel-Air”
AMRAP 15:

60 Double Unders
20 Dumbbell Hang Clean & Jerks (35/25)
60 Double Unders
20/15 Calorie Row

Post Score to Comments

Box Brief
FREE CLASS FRIDAY
Friday June 7th
No CrossFit Experience Needed!

Tuesday 5.28.19

Lucia

OPEN & PERFORMANCE
“Jelly Belly”
For Time:
50-40-30-20-10: AbMat Sit-Ups
25-20-15-10-5: Calorie Bike
10-8-6-4-2: Deadlifts (275/185)

FITNESS
“Jelly Belly”
For Time:
50-40-30-20-10: AbMat Sit-Ups
25-20-15-10-5: Calorie Bike
10-8-6-4-2: Deadlifts (205/145)

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Compare Scores HERE

Box Brief
Free Class Friday is Next Week!
Friday Jun 7th!
Free Classes all day!