Sunday 4.5.20

Anna Lee!

With Equipment
“Kevlar”
AMRAP 15:
3 Front Plank Push-ups
3 Strict Pull-ups
3 Turkish Sit-ups
3 Weighted Glute Bridges

6’s, 9’s, 12’s…

Without Equipment
“Kevlar”
AMRAP 15:
3 Front Plank Push-ups
12 Odd-Object Rows*
3 Turkish Sit-Ups
3 Weighted Glute Bridges
6’s, 9’s, 12’s…
*12 Rows every round

Check out Coach Alisha talking about today’s workout.
https://youtu.be/y0aS-cUcvBs

Box Brief
Sunday at 8am! Join us on Zoom!
There’s also an opportunity for more mobility. Check out SugarWOD for more options.

Saturday 4.4.20

Brian!

With Equipment
“Rancy”
5 Rounds For Time:
400 Meter Run
20 Alternating Dumbbell Snatches
20 Single Arm Dumbbell Overhead Squats

*Power Snatches Change Arms Every Rep
*Overhead Squats Change Arms as Athlete Chooses

 

Without Equipment
“Rancy”
5 Rounds For Time:
400 Meter Run
20 “Odd-Object” Ground-to-Overhead
20 “Odd-Object” Squats

Check out Coach Heather talking about today’s workout.
https://youtu.be/td2ZSw31g_8

Box Brief
Join us for Yoga at 8am Sunday morning. On Zoom!

Friday 4.3.20

Dan and Coop!

With Equipment
“Kalsnew”
With Equipment

For Time:
100 Alternating Dumbbell Clean and Jerks

*On the Minute: 5 Burpees Over Dumbbell

Without Equipment
“Kalsnew”
For Time:
100 Odd-Object” Ground-to-Overhead

*On the Minute: 5 Burpees Over “Odd-Object”

 

Check out Coach Tori talking about today’s workout.
https://youtu.be/k3fUG5vweCU

Box Brief
We are looking to add a mid-day class! Head to SugarWOD to cast your votes. 

Thursday 4.2.20

Kissy!

With Equipment
“Dizzy World”
AMRAP 18:
60 Double Unders / 90 Single Unders
30 Dumbbell Reverse Lunges
15 Reverse Burpees

Without Equipment
“Dizzy World”
AMRAP 18:
60 Line Hops
30 “Odd-Object” Reverse Lunges
15 Reverse Burpees

Check out Coach Alisha talking about today’s workout.
https://www.youtube.com/watch?v=78USMhwMIos

Box Brief
CFNE! We cannot meet each other inside the walls of the gym. But the next best thing is to meet us on SugarWOD. We have a lot of platforms, Facebook, Instagram, this webpage, but the most important one, the main one to focus on, is our SugarWOD page. All the information you want and need is there. Any links, updates, and announcements will all happen there. Text or email your coach and they will help you get set up. See you on SugarWOD!

Wednesday 4.1.20

Marcy!

 

With Equipment
“Kansas City”
5 x 3:00 AMRAP, Resting 1:00 between:
AMRAP 3:
6 Burpees
8 Alternating Single Arm Squat Cleans
10 Lateral Over-And-Back DB Hops*

*New standard: Hopping over and back = 1 rep

Without Equipment
“Kansas City”
5 x 3:00 AMRAP, Resting 1:00 between:
AMRAP 3:
6 Burpees
8 Odd-Object Squat Cleans
10 Lateral Over-And-Back Odd-Object Hops*

*New standard: Hopping over and back = 1 rep

Check out Coach Dan talking about today’s workout.
https://youtu.be/J5IIZ-2k2aI

Box Brief
Happy April! You’re memberships have been put on hold unless you’ve instructed us otherwise. Please feel free to join us at one of our Zoom classes for free. Will will continue to offer 3 per day during the week. As we adjust to new information we are officially announcing that CFNE is going to be closed at least until Monday May 4th. We will keep you updated with new developments. In the meantime, remember this is what we trained for. Expect adversity and expect to overcome it.

Tuesday 3.31.20

Kevin Comfort!

With Equipment
“Strict Nicole”
AMRAP 20
400 Meter Run
Max Unbroken Strict Pull-ups

Without Equipment
“Strict Nicole”
AMRAP 20
400 Meter Run
20 Jumping Lunges

Check out Coach Morgan talking about today’s workout.
https://www.youtube.com/watch?v=c4H5PkSooUU

Box Brief
As the month of March comes to a close remember that we are still observing the Committed Club and Super Committed. We are tracking it based on who logs workouts in SugarWOD. Make sure you back-log any missed workouts and get credit for everything you did this month!

Monday 3.30.20

It’s Monday. Grip It and Rip It!

With Equipment
“Cookie Monster”
AMRAP 15:
20 Single Arm Dumbbell Snatches
40 Double Unders / 60 Single Unders
20 Burpees
40 Double Unders / 60 Single Unders

Without Equipment
“Cookie Monster”
AMRAP 15:
20 “Odd-Object” Ground-to-Overhead
20 Lateral Hops Over “Odd-Object”
20 Burpees
20 Lateral Hops Over “Odd-Object”

Check out Coach Bud talking about today’s workout.
https://www.youtube.com/watch?v=21EXyoIhweM

Box Brief
To help clarify in this time of confusion, today is Monday. As we all search for what a new normal looks like for each of us and our families we hope that you can join us for a virtual Zoom class to get some fitness in, but more importantly, interact with people you care about and who care about you. We’ll see you at these times:

Monday-Friday
7:30am
9:30am
5:30pm

Saturday
9:30am

Sunday
8am Yoga

Sunday 3.29.20

April getting her Yoga on!

With Equipment
“Steady Betty”
4 Rounds (20 Minutes Total):
:40 Seconds Weighted Hollow Hold
:20 Seconds Rest
:40 Seconds Romanian Deadlifts
:20 Seconds Rest
:40 Seconds Single Arm Overhead Hold (L)
:20 Seconds Rest
:40 Seconds Single Arm Overhead Hold (R)

1:20 Rest Between Rounds

* Completed With a Dumbbell or Pack

 

Without Equipment
“Steady Betty”
4 Rounds (20 Minutes Total):
:40 Seconds Hollow Hold
:20 Seconds Rest
:40 Seconds Slow Good Mornings
:20 Seconds Rest
:40 Seconds Side Plank (L)
:20 Seconds Rest
:40 Seconds Side Plank (R)

1:20 Rest Between Rounds

Check out Coach Ben Talking about today’s workout.
https://www.youtube.com/watch?v=DLXhhM8EIXo

Box Brief
Yoga is going down with the one and only Sarah Gardner! It’s happening at 8am on Zoom!

Saturday 3.28.20

Sean crushing it on the barbell! Man do we miss the barbells!

With Equipment
“SeaWorld”
On the 5:00 x 6 Rounds:
10 Alternating Single Dumbbell Power Clean and Jerk
400 Meter Run
100 Meter Single Dumbbell Farmers Carry

Without Equipment
“SeaWorld”
On the 5:00 x 6 Rounds:
Wearing Pack:
15 Push-ups
15 Meter Walking Lunge
400 Meter Run

Check out Coach Morgan talking about today’s workout.
https://www.youtube.com/watch?v=3lOsCoirlvg

Box Brief
One virtual class today! Join us at 9:30 on Zoom!

Friday 3.27.20

Garrett!

With Equipment
“Deck of Cards”
Spades: Goblet Squats
Clubs: Burpees
Diamonds: Sit-ups
Hearts: Single Arm Dumbbell Snatches

Look at SuagrWOD notes for full details.

Without Equipment
“Deck of Cards”
Spades: Odd-Object Zercher Squats
Clubs: Burpees
Diamonds: Sit-ups
Hearts: Single Odd-Object Ground to Shoulder

Look at SugarWOD notes for full details.

Check out Coach Tori Talking about Today’s workout.
https://youtu.be/Yz7i836_Q-8

Box Brief
We run group fitness classes. That’s what CFNE does. While the current events are not allowing us to work out in the same place at the same time, these events will not stop us from getting fitter together. We are going to expand our offerings of online classes so that we can continue to be a part of the best hour of each other’s day. Join us at these times, starting today, to see some familiar faces, get a good workout in, and have a good time.

Monday-Friday
7:30am
9:30am
5:30pm

Saturday
9:30am

Sunday
8am Yoga

See SugarWOD for more details!

Thursday 3.26.20

Jess!

With Equipment
“Cindu”
AMRAP 20:
5 Strict Pull-ups
10 Push-ups
15 Air Squats
30 Double Unders / 45 Single Unders

Without Equipment
“Cindu”
AMRAP 20:
15 Odd-Object Rows
15 Push-ups
15 Air Squat Hops (Over Pack)

Check out Coach Dan talking about today’s workout.
https://youtu.be/Hlb1TECT7MA

Box Brief
We run group fitness classes. That’s what CFNE does. While the current events are not allowing us to work out in the same place at the same time, these events will not stop us from getting fitter together. We are going to expand our offerings of online classes so that we can continue to be a part of the best hour of each other’s day. Join us at these times, starting today, to see some familiar faces, get a good workout in, and have a good time.

Monday-Friday
7:30am
9:30am
5:30pm

Saturday
9:30am

Sunday
8am Yoga

See SugarWOD for more details!

Wednesday 3.25.20

Henriette looking FIERCE!

With Equipment
“Three-Peat”
With a running clock

A. On the 0:00…
3 Rounds:
20 Jumping Lunges
20 Single Arm Hang Dumbbell Snatches

B. On the 7:00…
3 Rounds:
20 Jumping Lunges
20 Single Arm Power Cleans

C. On the 14:00…
3 Rounds:
20 Jumping Lunges
20 Singe Arm Dumbbell Thrusters

Dumbbell – 50/35
On all dumbbell movements, alternate hands every 5 repetitions.

 

Without Equipment
“Three-Peat”
With a running clock
A. On the 0:00…
3 Rounds:
20 Jumping Lunges
20 Odd-Object Ground-to-Overhead

B. On the 7:00…
3 Rounds:
20 Jumping Lunges
20 Odd-Object Step-Ups

C. On the 14:00…
3 Rounds:
20 Jumping Lunges
20 Odd-Object Thrusters

 

Check out Coach Heather talking about today’s workout.
https://www.youtube.com/watch?v=Qd8_tGrx7eo

Box Brief
We run group fitness classes. That’s what CFNE does. While the current events are not allowing us to work out in the same place at the same time, these events will not stop us from getting fitter together. We are going to expand our offerings of online classes so that we can continue to be a part of the best hour of each other’s day. Join us at these times to see some familiar faces, get a good workout in, and have a good time.

Monday-Friday
7:30am
9:30am
5:30pm

Saturday
9:30am

Sunday
8am Yoga

Please go to SugarWOD, CFNE Family on Facebook, or check you email for more information

Tuesday 3.24.20

March’s Member of the Month, Courtney!

With Equipment
“Gravity”
5 Rounds For Time:
80 Double Unders / 120 Single Unders
40 Sit-ups
20 Push-ups
10 Reverse Burpees

Without Equipment
“Gravity”
5 Rounds For Time:
60 “Dot Hops”
40 Sit-ups
20 Push-ups
10 Reverse Burpees

Check out Coach Bud talking about today’s workout.
https://youtu.be/pxJer6Mx6u8

Box Brief
Congratulations to our March Member of the Month Courtney! Learn more about her below.
And join us for more virtual classes see SugarWOD for more details!

 

Congrats to Courtney! Let’s learn more about her:

1) How did you get started at CFNE and what did you do before?

I was an athlete throughout high school playing field hockey, basketball, and softball, and then I continued on to play rugby throughout college. I have always loved competition, so this encouraged me to try Spartan Racing after graduating from college. However, I found it to be pretty repetitive and boring after a year. My friend suggested watching the “Fittest on Earth” documentary, where I immediately fell in love with the sport. I watched Katrin Davidsdottir’s story and then I watched the CrossFit sanctional in Iceland where I saw Tori, and I was honestly inspired. I looked up the best CrossFit gyms in MA, and Google happened to show me CFNE, and I fell in love with the community and energy CFNE provided me.

2) Where are you from and where are all the places you’ve lived?

I am from Rutland, Massachusetts (20 minutes outside Worcester) and I have lived in that area my whole life. I went to Boston College, so I lived in the Chestnut Hill area for awhile as well.

3) What’s your favorite CrossFit movement?

I believe Wall Balls are the best movement!

4) What’s the last thing you searched for on Google?

I searched for Boston College Law School as I am performing research in hopes of starting a law degree there!

5) If you could only have one meal the rest of your life, what would it be?

I would eat 4oz of grilled chicken, 1 cup brown rice, 2oz mushrooms, 1oz onions, with Everything but the Bagel Seasoning and Bragg’s Liquid Aminos.

6) Give us a brief summary of a day in the life of Courtney Blair.

I am a creature of routine and habit so as of now I wake up early, get my cold brew black at Dunkin’, make my oatmeal while I listen to my favorite podcast Crime Junkie, study for my LSAT (law school exam) until 4 PM and then go to CFNE from 5-8 PM.

7) What was the last book you read?

The last book I read was “The Obstacle is the Way,” by Ryan Holiday.

8) What would you name the autobiography of your life?

God Has a Sense of Humor: The Life of Courtney Blair

9) What superpower would you want to possess?

Since CFNE is already helping me acquire Super Strength, I would say flight. That way my commute to the gym would go faster.

10) What was the most important lesson you’ve had to learn?

To listen to my mother when she told me I wouldn’t like accounting.

11) What’s your favorite memory from CFNE?

When I first started CrossFit, I immediately wanted to compete and thus, I entered into any random qualifier I could find. Some months later and pre me breaking my wrist, I received an email my qualifier was starting. I was completely unprepared and I went to Tori in a panic. Throughout the whole experience, she was an amazing coach and support system and spent her little free time helping me undergo my first qualifier. I ended up qualifying for a division, but more importantly, I really felt included in the Family at CFNE and I felt that this helped me gain more self-confidence. Here’s to many more months at CFNE!

Monday 3.23.20

Eric just remembered it’s Monday. Just kidding… Eric tossing some dumbbells around!

With Equipment
“Cario”
Ascending Ladder for 15 Minutes:
2 Strict Pull-ups
2 Single Arm Dumbbell Squat Cleans
2 Dumbbell Facing Burpees
4 Strict Pull-ups
4 Single Arm Dumbbell Squat Cleans
4 Dumbbell Facing Burpees

* Continue adding 2 reps to each movement
* Athlete’s choice on when to alternate hands on the single arm cleans.

Without Equipment
“Cario”
Ascending Ladder for 15 Minutes:
2 Odd-Object to Shoulder
2 Odd-Object Goblet Squats
2 Odd-Object Facing Burpees
4 Odd-Object to Shoulder
4 Odd-Object Goblet Squats
4 Odd-Object Facing Burpees

* Continue adding 2 reps to each movement

Check out Coach Alisha talking about today’s workout.
https://youtu.be/WYqb2CDYiDY

Box Brief
We are posting exclusive content on our SugarWOD page and CFNE Family Facebook page. To make sure you stay in the loop and have access to all the awesome things we are doing get on those platforms and join those groups. If you are having trouble email or text any staff member and they will help you. 

Sunday 3.22.20

Scotty!

Without Equipment
“32-Pack”
Tabata:
Pack Ground-to-Overhead
Pack Turkish Sit-Ups
Glute Bridges
Flutter Kicks

*Full 8-round tabata at each
*16:00 workout

Check out Coach Ben talking about today’s workout.
https://youtu.be/3kiMZQOGZL4

Box Brief
Yoga at 7am today!
Equipment is still available to rent! Reach out to Bud with inquiries.
We are offering Online Private Training! See SugarWOD or CFNE Family for more information.

Saturday 3.21.20

Thony!

With Running
“Tic Tac Toe”
AMRAP 25:
10 Air Squats + 400m Run
20 Air Squats + 400m Run
30 Air Squats + 400m Run
Continue to add (10) squats per round

Without Running
“Tic Tac Toe”
For Time:
10 Air Squats + 50 Double-Unders
20 Air Squats + 50 Double-Unders
30 Air Squats + 50 Double-Unders
40 Air Squats + 50 Double-Unders
50 Air Squats + 50 Double-Unders
60 Air Squats + 50 Double-Unders
70 Air Squats + 50 Double-Unders

Check out Coach Morgan Talking about today’s workout.
https://www.youtube.com/watch?v=-6LS6VJrWnE

Box Brief
Check out SugarWOD and CFNE Family Facebook page for awesome content! 
If you need help accessing either of those pages email your coach and they’ll help!

Friday 3.20.20

See CFNE Family Page for more details!

With Equipment
“Garage Fight”
3 Rounds of 1:00 at each:
Dumbbell Goblet Thrusters
Single Dumbbell Power Cleans
Hops over the Dumbbell
Single Arm Push Presses
Burpees
Rest

Score is total reps
*On single arm work, alternate hands every 5 reps.

Without Equipment
“Garage Fight”
3 Rounds of 1:00 at each:
Backpack Thrusters
Backpack Cleans
Hops over Backpack
Backpack Reverse Lunges
Burpees
Rest

Score is total reps

 

Post Score to Comments

Box Brief
Guys, the Committed Club is still a thing! You will get credit for every workout that you post on SugarWOD in the month of March. If you missed any go back and post those scores. We will see who was committed while being stuck at home! Let’s see what you got CFNE!

Congrats to February’s Super Committed and Committed Club!

And remember you can join us for our second virtual class at 7am!

Super Committed
Jamie Davidson 29

Brad Wasik 29
Matt Lescoe 27
Chris McInnish 27
Toni Indresano-DiRuscio 26
Rebecca Cahaly 26
Mary Hanvey 26
Heather McInnish 26
Gus Nesi 26
Vikas Pandey 25
Raymonde Arseneau 25
Paul Chae 25
Aaron Beer 25

Committed Club
Patrick Ryan 24

Nell Getz 24
Keri O’Meara 24
Kate Ryan 24
Barry Chow 24
Sharon Winn 23
Sam Landau 23
Nathaniel Wallis 23
Kate Wallis 23
Erin O’Dea 23
Barbara Oskwarek 23
Renata Dos Santos 22
Nadya Hajj 22
Karen Hayes 22
Julia Abbott 22
Sharon Fener 21
Sean Stuber 21
Mitch Hutteman 21
Matt Pare 21
Kevin Comfort 21
Kari Chow 21
Jonathan Kaplan 21
Gradon Winn 21
Dmytro Boyko 21
Chris Eustace 21
Cheri Nelson 21
Adam Norman 21
Sydney Kinder 20
Robert Leonhardt 20
Ricki Benjamin 20
Michael Gray 20
Lisa Gioni 20
Kissy Rakhlin 20
Kathy Poirier 20
Irv Rakhlin 20
Glenn Cahaly 20
Ania Zaroda 20
Andy Nguyen 20
Aditya Jha 20

Thursday 3.19.20

Congrats Emma for doing an AMAZING job with the Age Group Qualifier!

With Equipment
“Farm Land”
AMRAP 15:
9 Strict Pull-Ups
15 Hand-Release Pushups
21 Dumbbell Swings

Without Equipment
“Farm Land”
AMRAP 15:
15 Hand-Release Pushups
18 Bent over Backpack Rows
21 Glute Bridges

Checkout Coach Bud talking about today’s workout.
https://youtu.be/NnQijlF-wOM

Box Brief
CFNE we are holding classes!

We are hosting the first ever CFNE Virtual Class tomorrow morning at 7am! Coach Alisha will run you through the normal class flow that you are familiar with and miss so much. 

And Sarah will be hosting another Live Yoga Class tomorrow at 9am. Come for the workout and stay for the recovery. You can access both classes through the CFNE Family Facebook group and SugarWOD.

Wednesday 3.18.20

Claire keepin her cool!

With Equipment
“Palace”
AMRAP 6:
2 Single Dumbbell Reverse Lunges
20 Double Unders / 30 Single Unders
4 Single Dumbbell Reverse Lunges
20 Double Unders / 30 Single Unders
6 Single Dumbbell Reverse Lunges
20 Double Unders / 30 Single Unders

Continue to add (2) reverse lunges per round

Rest 2:00

AMRAP 6:
2 Single Dumbbell Power Snatches
20 Double Unders / 30 Single Unders
4 Single Dumbbell Power Snatches
20 Double Unders / 30 Single Unders
6 Single Dumbbell Power Snatches
20 Double Unders / 30 Single Unders

Continue to add (2) power snatches per round

Without Equipment
“Palace”
AMRAP 6:
2 Odd Object Reverse Lunges
20 Double Unders / 30 Single Unders
4 Odd Object Reverse Lunges
20 Double Unders / 30 Single Unders
6 Odd Object Reverse Lunges
20 Double Unders / 30 Single Unders

Continue to add (2) reverse lunges per round

Rest 2:00

AMRAP 6:
2 Odd Object Ground to Overhead
20 Double Unders / 30 Single Unders
4 Odd Object Ground to Overhead
20 Double Unders / 30 Single Unders
6 Odd Object Ground to Overhead
20 Double Unders / 30 Single Unders

Continue to add (2) Ground to Overhead per round

 

Check out Coach Tori talking about today’s workout.
https://youtu.be/UHvcKqHLyJk

Box Brief
Yoga with Sarah at 9am this Thursday! See SugarWOD for more details.

Tuesday 3.17.20

Ronda!

Outdoor Version
Mirror Effect”
Outdoor Version:
On the 0:00… 1 Mile Run
On the 10:00… 100 Burpees
On the 20:00… 1 Mile Run

Add up your time from all 3 efforts

Indoor Version
“Death by Burpees”
On the Minute for As Long As Possible:
“X” Burpees

Round 1 – 5 Burpees
Round 2 – 6 Burpees
Round 3 – 7 Burpees
Continue to add (1) rep for as long as possible.

Check out Coach Dan talking about today’s workout.
https://youtu.be/1oApoaw61mI

Box Brief
Paleo Power Meals will deliver to your house directly! If the supermarkets are becoming too much to handle you can have your food prepared and shipped right to you by PPM. They are taking EXTREME precautions in maintaining the safest, cleanest environment to prepare their food. Check them out:
https://paleopowermeals.com/