Tuesday 8.20.19

Ernie!

OPEN – PERFORMANCE – FITNESS
“Team Tosh Sprints”
Teams of 2
3 Rounds:
200 Meter Run
400 Meter Run
600 Meter Run

Each athlete does each interval.
Rest while your partner works.

 

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Box Brief
Tell your friends! Tell you coworkers! Free Class Friday is 9/6!

Monday 8.19.19

Potsy!

OPEN & PERFORMANCE
Wreck Bag Squats
With a Partner
AMRAP 10
Wreck Bag Back Squats
*Post weight in comments*

“Dirty Water”
For Time:

100 Double Unders
800 Meter Run
60/45 Calorie Row

 

FITNESS
Wreck Bag Squats
With a Partner
AMRAP 10
Wreck Bag Back Squats
*Post weight in comments*

“Dirty Water”
For Time:

150 Single Unders
800 Meter Run
60/45 Calorie Row

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Box Brief
Buds N’ Suds Finale! This Saturday 8/24!

Sunday 8.18.19

Todd from Todd:30

OPEN
“Russian Roulette”
5 Rounds:
10 Strict Handstand Push-ups
20 Russian Kettlebell Swings (70/53)
30 AbMat Sit-ups
40 Double Unders

PERFORMANCE
“Russian Roulette”
5 Rounds:
10 Dumbbell Strict Press (50/35)
20 Russian Kettlebell Swings (70/53)
30 AbMat Sit-ups
40 Double Unders

FITNESS
“Russian Roulette”
5 Rounds:
10 Dumbbell Strict Press (35/25)
20 Russian Kettlebell Swings (53/35)
30 AbMat Sit-ups
60 Single Unders

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Box Brief
Saturday 8/24 at 1pm is the last Buds N Suds!
Fitness. Slip N Slide. Drinks for all ages.

Saturday 8.17.19

JOHN!

OPEN – PERFORMANCE – FITNESS
“Grasshopper”
3 Rounds
800 Meter Run
30 Kettlebell Swings (53/35)
30 Medball Jump Squats (30/20)

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Box Brief
Crushing workouts outside today! Bring the sunscreen!
The only indoor access will be for the bathrooms. 

Friday 8.16.19

Mercy on a rower!

OPEN – PERFORMANCE – FITNESS
“Sweater Weather”
For Time
50/35 Calorie Row
50 Burpees
50 Slam Balls (30/20)
50 Burpees
50/35 Calorie Row

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Box Brief
Free Class Friday is September 6th!

Thursday 8.15.19

Dani!

OPEN & PERFORMANCE
Dumbbell Rows
5 Rounds of 10 Reps Each Side


“Pyramid Scheme”
For Time:
10-20-30-20-10
Dumbbell Hang Clean & Jerks (50/35)
Sit Ups
200m Run After Each Round

FITNESS
Dumbbell Rows
5 Rounds of 10 Reps Each Side

“Pyramid Scheme”
For Time:
10-20-30-20-10
Dumbbell Hang Clean & Jerks (35/25)
Sit Ups
200m Run After Each Round

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Box Brief
Buds N Suds Finale is Saturday 8/24 at 1:00pm!

Wednesday 8.14.19

Is Dan doing this right?

OPEN & PERFORMANCE
“Tote Bag”
With a Team of 3:
AMRAP 25
With a Team of 3
10 Wreck Bag to Shoulder
15 Wreck Bag Hop-overs
10 Wreck Bag Step Ups 20″

70/50 Wreck Bag

FITNESS
“Tote Bag”
With a Team of 3:
AMRAP 25
With a Team of 3
10 Wreck Bag to Shoulder
15 Wreck Bag Hop-overs
10 Wreck Bag Step Ups 20″

50/35 Wreck Bag

Partners complete full rounds.

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Box Brief
Classes are outside the next 3 days.
As the gym is being ventilated there will be locker room access through the backdoor.
CFNE members are also welcome at either Tilt location.

Tuesday 8.13.19

Kate!

OPEN – PERFORMANCE – FITNESS
Bench Press
Build to a Heavy Set of 3

“Swole Cycle”
Tabata:

Strict Pull-ups
Bike Calories
Push-ups
Bike Calories
Tabata: 8 Rounds of 20 Seconds On, 10 Seconds Off

 

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Box Brief
The last Buds N Suds if the season is next Saturday the 24th!

Monday 8.12.19

Nick!

OPEN
“Hit and Run”
3 Rounds:

400 Meter Run
12 Dumbbell Power Snatches (70/50)
21 Single Dumbbell Squats (70/50)

PERFORMANCE
“Hit and Run”
3 Rounds:
400 Meter Run
12 Dumbbell Power Snatches (50/35)
21 Single Dumbbell Squats (50/35)

FITNESS
“Hit and Run”
3 Rounds:

400 Meter Run
12 Dumbbell Power Snatches (40/30)
21 Single Dumbbell Squats (40/30)

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Box Brief
We are outside today and tomorrow while painting is completed.
Great way to enjoy the weather!

Sunday 8.11.19

Paul!

OPEN – PERFORMANCE – FITNESS
“Double Fist”
For Time:
500 Meter Row

12-9-6:
Double Dumbbell Deadlifts
Double Dumbbell Push Press

1000 Meter Row

12-9-6:
Double Dumbbell Deadlifts
Double Dumbbell Push Press

500 Meter Row

Dumbbells: (35’s/25’s)

 

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Box Brief

Help CFNE support the “We Burn Brighter” auction to help the local businesses affected by the recent fire. https://www.32auctions.com/weburnbrighter

“The “We Burn Brighter” auction will benefit the local businesses who were affected by the July 22nd fire at the corner of Pond and South Main Streets. These businesses, some of which are operating at a total loss, are dependent on the financial support of others to get back on their feet.”

Saturday 8.10.19

On August 6, 2011, a tragedy shook the military community and Americans everywhere. In a single instance, America lost 30 military service members, many of whom were members of the Navy SEAL community—and one military K9– when a CH-47 Chinook helicopter, call sign Extortion 17, was downed in Afghanistan. This workout is in their honor

*CFNE IS CLOSED TODAY*
OPEN
“31 Heroes”
Teams of 2
AMRAP 31:
8 Thrusters (155/105)
6 Rope Climbs
11 Box Jumps (30/24)
*400 Meter Continuous Wreck Bag Run (50/35)

*CFNE IS CLOSED TODAY*
Performance
“31 Heroes”
Teams of 2
AMRAP 31:
8 Thrusters (135/95)
6 Rope Climbs
11 Box Jumps (30/24)
*400 Meter Continuous Wreck Bag Run (50/35)

 

*CFNE IS CLOSED TODAY*
FITNESS
“31 Heroes”
Teams of 2
AMRAP 31:
8 Thrusters (115/85)
6 Rope Climbs
11 Box Jumps (24/20)
*400 Meter Continuous Wreck Bag Run (50/35)

 

Compare scores HERE

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Box Brief
**CFNE IS CLOSED TODAY**
for painting. You can hit the workout at Tilt Waltham or Tilt Sudbury, no drop-in charge.

Friday 8.9.19

Michelle!

OPEN – PERFORMANCE – FITNESS
“Team Tosh Splash”
3 Rounds with a Partner:
250 Meter Row
500 Meter Row
750 Meter Row

Each athlete does each interval.
Rest while your partner works.

 

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Box Brief
CFNE is closed tomorrow but tonight we are partying!
Meet us at Hotel Indigo in Newton at 7pm for our Summer Social!

Thursday 8.8.19

Alisha!

OPEN – PERFORMANCE – FITNESS
“Burn Thursday”
0:00 – 12:00

AMRAP 12
100m Overhead Carry R
10 Goblet Squats
100m Overhead Carry L
20 Sit-Ups

14:00 – 32:00
Every 3:00 x6
Odd
Buy In: 15 Weighted Sit-Ups
AMRAP
10 Hollow Presses R
10 Push-Up Knee to Elbow
Even
Buy In: 15 Weighted Sit-Ups
AMRAP
10 Hollow Presses L
10 Dumbbell Reverse Lunges

34:00 – 42:00
8 Min Cap
2 Rounds
200m Run W/ Dumbbell
200m Run
20 Dumbbell Snatches

 

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Box Brief

Help CFNE support the “We Burn Brighter” auction to help the local businesses affected by the recent fire. https://www.32auctions.com/weburnbrighter

“The “We Burn Brighter” auction will benefit the local businesses who were affected by the July 22nd fire at the corner of Pond and South Main Streets. These businesses, some of which are operating at a total loss, are dependent on the financial support of others to get back on their feet.”

Wednesday 8.7.19

Karen on a bike!

OPEN & PERFORMANCE
“Blockbuster”
AMRAP 5:
Buy-In: 50/35 Calorie Bike
Max Rounds of “The Chief” (135/95) 

Rest 5 Minutes

AMRAP 5:
Buy-In: 35/25 Calorie Bike
Max Rounds of “The Chief” (155/105) 

Rest 5 Minutes

AMRAP 5:
Buy-In: 20/15 Calorie Bike
Max Rounds of “The Chief” (175/125) 

 

FITNESS
“Blockbuster”
AMRAP 5:
Buy-In: 50/35 Calorie Bike
Max Rounds of “The Chief” (95/65)

Rest 5 Minutes

AMRAP 5:
Buy-In: 35/25 Calorie Bike
Max Rounds of “The Chief” (115/85)

Rest 5 Minutes

AMRAP 5:
Buy-In: 20/15 Calorie Bike
Max Rounds of “The Chief” (135/95)

 

1 Round of “The Chief”:
3 Power Cleans
6 Push-ups
9 Air Squats

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Box Brief
*ATTENTION CFNE*
Our new A/C in installed and ready to go! Now it’s time to paint it.
CFNE will be closed this Saturday 8/10 for painting.
Members can go to Tilt Waltham or Tilt Sudbury free of charge.

Tuesday 8.6.19

Trey!

OPEN & PERFORMANCE
“Monkey Business”
4 Rounds:
400 Meter Run
20 Dumbbell Hang Clean and Jerks (50/35)
15 Pull-ups

FITNESS
“Monkey Business”
4 Rounds:
400 Meter Run
20 Dumbbell Hang Clean and Jerks (35/25)
15 Pull-ups

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Box Brief
The Summer Social is going down this Friday at 7pm!
Make sure you get yourself to Hotel Indigo in Newton on time.

Monday 8.5.19

Cecile!

OPEN
Build to a Heavy Complex
1 Power Snatch
1 Overhead Squat
1 Squat Snatch

“Rocket Power”
For Time:

21 Lateral Barbell Burpees
21 Power Snatches (115/85)
15 Lateral Barbell Burpees
15 Overhead Squats (115/85)
9 Lateral Barbell Burpees
9 Squat Snatches (115/85)

Performance
Build to a Heavy Complex
2 Power Snatches
1 Overhead Squat


“Rocket Power”
For Time:
21 Lateral Barbell Burpees
21 Power Snatches (115/85)
15 Lateral Barbell Burpees
15 Overhead Squats (115/85)
9 Lateral Barbell Burpees
9 Power Snatches (115/85)

 

 

FITNESS
Build to a Heavy Complex
2 Power Snatches
1 Overhead Squat


“Rocket Power”
For Time:
21 Lateral Barbell Burpees
21 Power Snatches (95/65)
15 Lateral Barbell Burpees
15 Overhead Squats (95/65)
9 Lateral Barbell Burpees
9 Power Snatches (95/65)

 

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Box Brief
The CFNE Summer Social is this Friday, 8/9, at Hotel Indigo in Newton. 
This is the social event of the Summer!

Sunday 8.4.19

Johny Hobart (his last name isn’t actually Hobart)

OPEN – PERFORMANCE – FITNESS
“March Madness”
3 Rounds:
25 AbMat Sit-ups
150 Meter Front Rack Dumbbell Walk (35’s/25’s)
25 AbMat Sit-ups
15 Front Squats (115/85)

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Box Brief
Tune into https://games.crossfit.com/ to watch the last day of competition!

Saturday 8.3.19

PQP!

OPEN & PERFORMANCE
“Assault on DT”
5 Rounds:
200 Meter Run
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Barbell: 135/95

FITNESS
“Assault on DT”
5 Rounds:
200 Meter Run
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Barbell: 95/65

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Box Brief
Congrats to our July Super Committed and Committed Club members!

SUPER COMMITTED
*Aaron Beer 31*
Barbara Oskwarek 29
David Weisman 29
John Edwards 28
Julie Lee 27
Robert Leonhardt 27
Sarah Schuler 27
Rebecca Cahaly 26
Toni Indresano-Ruscio 26
Chris McInnish 25
Katie Smith 25
Kristen Merritt 25
Sharon Winn 25

COMMITTED CLUB
James Sheridan 24
Kathy Poirer 24
Sam Landau 24
Gradon Winn 23
Mary Hanvey 23
Matt Lescoe 23
Andy Nguyen 22
Chris Gorczyca 22
Diogo de Souza 22
Heather McInnish 22
Mitch Hutteman 22
Nell Getz 22
Sean Stuber 22
Todd Himstead 22
Angelo Gianakis 21
Brad Wasik 21
Daisy Powers 21
Dana Rice 21
Eric Bazigian 21
Kyle Toto 21
Meredith Shaw 21
Mike Jeffries 21
Nadya Hajj 21
Neha Goel 21
Reggie Santos 21
Vikas Pandey 21
Barry Chow 20
Jerry Fireman 20
John Giannuzzi 20
Kate Ryan 20
Lindsey Galvao 20
Michelene Flanigon 20
Ricardo Galvao 20
Siddhartha Bimanathi 20
Sydney Kinder 20

Friday 8.2.19

Wakeboard Steve

OPEN & PERFORMANCE
“Cool Whip”
3 Rounds:
21/15 Calorie Row
75 Double Unders

Directly Into…

3 Rounds:
20 Dumbbell Snatches (50/35)
12 Lateral Dumbbell Burpees

FITNESS
“Cool Whip”
3 Rounds:

21/15 Calorie Row
120 Single Unders

Directly Into…

3 Rounds:
20 Dumbbell Snatches (35/25)
12 Lateral Dumbbell Burpees

 

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Box Brief
Bring your friends and family today! It’s Free Class Friday!

Thursday 8.1.19

CFNE's August Member of the Month || The CFNE Way
Prev 1 of 1 Next
Prev 1 of 1 Next

OPEN & PERFORMANCE
“Runny Nose”
Teams of 3
2 Rounds (30 Minute Cap):
75 Back Squats (155/105)
400 Meter Team Wreck Bag Run (70/50)
75 Bench Press (135/95)
400 Meter Team Wreck Bag Run (70/50)
75 Hang Power Cleans (115/85)
400 Meter Team Wreck Bag Run (70/50)

FITNESS
“Runny Nose”
Teams of 3
2 Rounds (30 Minute Cap):
75 Back Squats (135/95)
400 Meter Team Wreck Bag Run (50/35)
75 Bench Press (115/85)
400 Meter Team Wreck Bag Run (50/35)
75 Hang Power Cleans (95/65)
400 Meter Team Wreck Bag Run (50/35)

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Box Brief
Congrats to our August Member of the Month Sean O’Connell!
https://www.youtube.com/watch?v=VIFb2HSlXEA