Saturday 12.7.19

Kicking Ass Into Our 90’s!

OPEN – PERFORMANCE – FITNESS
“Hot & Heavy”
Teams of 3, AMRAP 30:

60 Calorie Row
50 Pull-ups
40 Power Cleans
30 Thrusters

Round 1: 95/65
Round 2: 115/85
Round 3: 135/95
Round 4: 155/105
Round 5: 175/115

 

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Box Brief
This Thursday is CFNE’s Winter Social! All the details are:
7pm at Buttercup in Natick
Open bar and apps
$25 for tickets
Tickets can be bought at the front desk or at the door

See you all there!

Friday 12.6.19

Congrats to Marc and Barbara who just got engaged!

OPEN – PERFORMANCE – FITNESS
“Squatty Potty”
Team of 2, AMRAP 30
5 Burpee Box Jumps (24/20)
10 Slamballs (30/20)
15 Synchronized Air Squats

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Box Brief
Today is Free Class Friday! Bring in a buddy or two to take a class with us and experience what CFNE is all about.

Thursday 12.5.19

Dr. Lisa!

OPEN & PERFORMANCE
“Mood Swing”
AMRAP 16:
21/15 Calorie Bike Erg
12 Kettlebell Swings (70/53)
2 Rope Climbs (15′)

FITNESS
“Mood Swing”
AMRAP 16:
21/15 Calorie Bike Erg
12 Kettlebell Swings (53/35)
1 Rope Climb (15′)

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Box Brief
Tomorrow is Free Class Friday! Tell your friends and get them in here to try a workout.

Wednesday 12.4.19

ANDY!

OPEN & PERFORMANCE
“Low Tide”
AMRAP 5:
Buy-In: 700 Meter Row
7 Squat Cleans (95/65)
25 Double Unders

Rest 5 Minutes

AMRAP 5:
Buy-In: 500 Meter Row
5 Squat Cleans (115/85)
25 Double Unders

Rest 5 Minutes

AMRAP 5:
Buy-In: 300 Meter Row
3 Squat Cleans (135/95)
25 Double Unders

 

FITNESS
“Low Tide”
AMRAP 5:
Buy-In: 700 Meter Row
7 Squat Cleans (75/55)
40 Single Unders

Rest 5 Minutes

AMRAP 5:
Buy-In: 500 Meter Row
5 Squat Cleans (95/65)
40 Single Unders

Rest 5 Minutes

AMRAP 5:
Buy-In: 300 Meter Row
3 Squat Cleans (115/85)
40 Single Unders

 

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Box Brief
We have some changes coming to our schedule in 2020!
Starting January 1st we are bringing back the Naughty Nooners! We will combine the 11:30 and 12:30 classes into 1 big class at Noon coached by none other than The Heather Bergeron.
And we will open up the 10:30 slot for open gym instead of a structured Burn class.

Tuesday 12.3.19

Celebrating Susan!

DELAYED OPENING
Check the box brief for more information

OPEN & PERFORMANCE
Pressing Complex
5 Sets:
1 Push Press
2 Push Jerks

“Little Dipper”
21-15-9:
Push Jerks (135/95)
Lateral Barbell Burpees

DELAYED OPENING
Check the box brief for more information

FITNESS
Pressing Complex
5 Sets:
1 Push Press
2 Push Jerks

“Little Dipper”

AMRAP 10
15 Push Jerks (115/85)
15 Lateral Barbell Burpees

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Box Brief
**DELAYED OPENING**
Due to the weather CFNE will open at 9am Tuesday morning for open gym and the first class will be the 11:30.
Classes will go on as scheduled from there. Stay safe!

Next Thursday 12/12 is CFNE’s Winter Social at Buttercup in Natick!
Come hang out with us starting at 7pm!

Monday 12.2.19

The squat doin’ some wallballs

OPEN & PERFORMANCE
“Flintstones”
AMRAP 20:
50 Wallballs (20/14)
40/30 Calorie Bike Erg
30 Toes to Bar
20 Dumbbell Snatches (70/50)

FITNESS
“Flintstones”
AMRAP 20:
50 Wallballs (14/10)
40/30 Calorie Bike Erg
30 Toes to Bar
20 Dumbbell Snatches (50/35)

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Box Brief
Free Class Friday is this Friday!

1

Sunday 12.1.19

Emma! (but upside down)

OPEN – PERFORMANCE – FITNESS
Strict Press
Build to a Heavy Single

“Shoulder Pads”
Ascending Ladder for 10 Minutes:
3 Strict Presses (75/55), 100 Meter Run
6 Strict Presses (75/55), 100 Meter Run
9 Strict Presses (75/55), 100 Meter Run

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Box Brief
Free Class Friday this week! 12/6

Saturday 11.30.19

The 4:30!

OPEN – PERFORMANCE – FITNESS
“The Iron Lotus”
Teams of 3
For Time (30 Minute Cap):
800 Meter Team Wreck Bag Run (50/35)
80/60 Calorie Row
80 Box Jump Overs (24/20)
80 Overhead Squats (95/65)
80 Hang Power Snatches (95/65)
80 Overhead Squats (95/65)
80 Box Jump Overs (24/20)
80/60 Calorie Row
800 Meter Team Wreck Bag Run (50/35)

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Box Brief
Normal schedule today, but there will not be a Teens Class. Come get a workout with some friends!

Friday 11.29.19

Geoff Leard and Little Leard!

OPEN
Tempo Deadlift
Build to a Moderate Single
*Tempo: 5 Seconds Up & Down
“Steam Roller”
For Time:
25/18 Calorie Bike Erg, 25 Sit-ups, 2 Deadlifts
25/18 Calorie Bike Erg, 25 Sit-ups, 4 Deadlifts
25/18 Calorie Bike Erg, 25 Sit-ups, 6 Deadlifts
25/18 Calorie Bike Erg, 25 Sit-ups, 8 Deadlifts
25/18 Calorie Bike Erg, 25 Sit-ups, 10 Deadlifts

Barbell: (275/185)

PERFORMANCE
Tempo Deadlift
Build to a Moderate Single
*Tempo: 5 Seconds Up & Down
“Steam Roller”
For Time:
25/18 Calorie Bike Erg, 25 Sit-ups, 2 Deadlifts
25/18 Calorie Bike Erg, 25 Sit-ups, 4 Deadlifts
25/18 Calorie Bike Erg, 25 Sit-ups, 6 Deadlifts
25/18 Calorie Bike Erg, 25 Sit-ups, 8 Deadlifts
25/18 Calorie Bike Erg, 25 Sit-ups, 10 Deadlifts

Barbell: (225/155)

FITNESS
Tempo Deadlift
Build to a Moderate Single
*Tempo: 5 Seconds Up & Down
“Steam Roller”
For Time:
25/18 Calorie Bike Erg, 25 Sit-ups, 2 Deadlifts
25/18 Calorie Bike Erg, 25 Sit-ups, 4 Deadlifts
25/18 Calorie Bike Erg, 25 Sit-ups, 6 Deadlifts
25/18 Calorie Bike Erg, 25 Sit-ups, 8 Deadlifts
25/18 Calorie Bike Erg, 25 Sit-ups, 10 Deadlifts

Barbell: (185/135)

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Box Brief
Open gym 8-11 today. Next Friday is Free Class Friday!

Thursday 11.28.19

Lieutenant Michael P. Murphy, May 7,1976 – June 28, 2005

OPEN – PERFORMANCE – FITNESS
“Murph”
For Time:
1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run

*Partition as needed, if you have a 20# vest wear it*

 

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Box Brief
Classes at 6:30am, 8:00am, and 9:30am today!
Open gym tomorrow morning 8-11
Happy Thanksgiving!

Wednesday 11.27.29

Nick!

OPEN & PERFORMANCE
3 Position Power Snatch
Build to a Heavy Complex

“Power Wheels”
AMRAP 3:
9/6 Calorie Bike Erg
12 Power Snatches (95/65)

Rest 3 Minutes

AMRAP 3:
9/6 Calorie Bike Erg
8 Power Snatches (115/85)

Rest 3 Minutes

AMRAP 3:
9/6 Calorie Bike Erg
4 Power Snatches (135/95)

 

FITNESS
3 Position Power Snatch
Build to a Heavy Complex

“Power Wheels”
AMRAP 3:
9/6 Calorie Bike Erg
12 Power Snatches (75/55)

Rest 3 Minutes

AMRAP 3:
9/6 Calorie Bike Erg
8 Power Snatches (95/65)

Rest 3 Minutes

AMRAP 3:
9/6 Calorie Bike Erg
4 Power Snatches (115/85)

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Box Brief
Today! The last class is the 5:30pm. Then the rest of this week:
Thursday- 6:30am, 8:00am, and 9:30am
Friday- Open gym 8-11
Weekend- Business as usual

Tuesday 11.26.19

Kevin Comfort and crew

OPEN
“Snack Bar”
3 Rounds:
400 Meter Run
10 Power Cleans (155/105)
500/400 Meter Row
10 Push Jerks (155/105)

PERFORMANCE
“Snack Bar”
3 Rounds:
400 Meter Run
10 Power Cleans (135/95)
500/400 Meter Row
10 Push Jerks (135/95)

FITNESS
“Snack Bar”
3 Rounds:
400 Meter Run
10 Power Cleans (115/85)
500/400 Meter Row
10 Push Jerks (115/85)

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Box Brief
**Thanksgiving Schedule**
Wednesday- Last class is 5:30pm
Thursday- 6:30am, 8:00am, and 9:30am
Friday- Open gym 8-11
Weekend- Business as usual

Monday 11.25.19

Hamel!

OPEN & PERFORMANCE
“Taco Bell”
AMRAP 12:*
35 Double Unders
25 Air Squats
15 Kettlebell Swings (53/35)
*Every Minute on the Minute: 3 Burpees

FITNESS
“Taco Bell”
AMRAP 12:*
55 Single Unders
25 Air Squats
15 Kettlebell Swings (53/35)
*Every Minute on the Minute: 3 Burpees

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Box Brief
Thank you everyone who came out and did Teamwork 2019! As of Sunday we raised over $5,500 for the Navy Seal Foundation! Thank you CFNE!

Sunday 11.24.19

Don’t fall asleep just yet! There are still more workouts to do!

Steve

OPEN – PERFORMANCE – FITNESS
These are the workouts still left:
“Teamwork 2019”
7:00pm WORKOUT 7 – TOMMY V

21 Thrusters (115/75)
12 Rope Climbs
15 Thrusters (115/75)
9 Rope Climbs
9 Thrusters (115/75)
6 Rope Climbs
One person working at a time
Partition reps as needed

8:00pm WORKOUT 8 – FEEKS
2 x 100m Shuttle, 2 Clusters (2 x 65/45)
4 x 100m Shuttle, 4 Clusters (2 x 65/45)
6 x 100m Shuttle, 6 Clusters (2 x 65/45)
8 x 100m Shuttle, 8 Clusters (2 x 65/45)
10 x 100m Shuttle, 10 Clusters (2 x 65/45)
12 x 100m Shuttle, 12 Clusters (2 x 65/45)
14 x 100m Shuttle, 14 Clusters (2 x 65/45)
16 x 100m Shuttle, 16 Clusters (2 x 65/45)
One person working at a time
Partition reps as needed, clusters are DB squat clean thrusters

9:00pm WORKOUT 9 – GLEN
30 Clean & Jerks (135/95)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees
One person working at a time
Partition reps as needed
Partition runs into 200m intervals

10:00pm WORKOUT 10 – STRANGE
8 Rounds
600m Run
11 KB Pull Ups (53/35)
11 KB Walking Lunges (2 x 53/35)
11 KB Thrusters (53/35)
One person working at a time
Partition reps as needed
Partition runs into 200m intervals

11:00pm WORKOUT 11 – JOB’S CHALLENGE
3 Rounds
20 Burpees
15 Pull Ups
60 Jumping Lunges
25 Push Ups
1000m Row
One person working at a time
Partition reps as needed

12:00am WORKOUT 12 – JASON
100 Squats, 5 Ring Muscle Ups
75 Squats, 10 Ring Muscle Ups
50 Squats, 15 Ring Muscle Ups
25 Squats, 20 Ring Muscle Ups
One person working at a time
Partition reps as needed

1:00am WORKOUT 13 – BLAKE
4 Rounds
100ft Overhead Walking Lunge w/ Plate (45/35)
30 Box Jumps (24/20)
20 Wall Balls (20/14)
10 Handstand Push Ups
One person working at a time
Partition reps as needed

2:00am WORKOUT 14 – BADGER
3 Rounds
30 Squat Cleans (95/65)
30 Pull Ups
800m Run
One person working at a time
Partition reps as needed
Partition runs into 200m intervals

3:00am WORKOUT 15 – ADAM BROWN
2 Rounds
24 Deadlifts (295/195)
24 Box Jumps (24/20)
24 Wall Balls (20/14)
24 Bench Press (195/125)
24 Box Jumps (24/20)
24 Wall Balls (20/14)
24 Power Cleans (145/100)
One person working at a time
Partition reps as needed
Each team needs 3 different barbells

4:00am WORKOUT 16 – GALLANT
1 Mile Run w/ Med Ball (20/14)
60 Burpee Pull Ups
800 Meter Run w/ Med Ball (20/14)
30 Burpee Pull Ups
400 Meter Run w/ Med Ball (20/14)
15 Burpee Pull Ups
One person working at a time for reps

5:00am WORKOUT 17 – BRIAN
3 Rounds
5 Rope Climbs
25 Back Squats (185/135)
One person working at a time
Partition reps as needed

6:00am WORKOUT 18 – SPEHAR
100 Thrusters (135/95)
100 Chest to Bar Pull Ups
6 Mile Run
One person working at a time for reps
Partition reps as needed
Full team runs 2 or 3 miles together for a total of 6 miles (2 miles x 3 people = 6 miles)

7:00am WORKOUT 19 – MICHAEL
3 Rounds
800m Run
50 Hip Extensions
50 Abmat Sit Ups
One person working at a time
Partition reps as needed
Partition runs into 200m intervals

8:00am WORKOUT 20 – KEVIN
3 Rounds
32 Deadlifts (185/135)
32 Hanging Hip Touches
800m DB Farmers Carry (2 x 15/10)
One person working at a time
“Hanging hip touches” means hanging from a pull up bar by one arm and alternating arms,
while touching your hip with the other
Team moves together on the farmers carry, passing off DBs as needed

9:00am WORKOUT 21 – COLLIN
6 Rounds
400m Sandbag/Plate Run (25-50)
12 Push Presses (95/65)
12 Box Jumps (24/20)
12 Sumo Deadlift High Pulls (95/65)
One person working at a time for reps
Partition reps as needed
Team moves together w/ sandbag or plate, passing it off as needed

10:00am WORKOUT 22 – DIETZ
10 Rounds
200m Run
5 Pull Ups
10 KBS (53/35)
15 Push Ups
One person working at a time
Switch after every round

11:00am WORKOUT 23 – NATE
AMRAP 20
2 Ring Muscle Ups
4 Handstand Push Ups
8 KBS (70/53)
One person working at a time
Switch after every round

12:00pm WORKOUT 24 – MARSTON
AMRAP 20
1 Deadlift (405/285)
10 Toes to Bar
15 Barbell Facing Burpees
One person working at a time for toes to bar and barbell facing burpees
Partition reps as needed
Complete deadlifts as partner lifts

 

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Box Brief
Teamwork 2019 goes until 1pm today! Join us for the last partner workout at noon! Reminder, due to the hero wods there is no yoga or open gym. See you at 3am!

Saturday 11.23.19

OPEN & PERFORMANCE
“Boxed Out”
800 Meter Run
21 Hang Power Snatches (95/65)
21 Burpee Box Jumps (24/20)
400 Meter Run
15 Hang Power Snatches (95/65)
15 Burpee Box Jumps (24/20)
200 Meter Run
9 Hang Power Snatches (95/65)
9 Burpee Box Jumps (24/20)

FITNESS
“Boxed Out”
800 Meter Run
21 Hang Power Snatches (65/45)
21 Burpee Box Jumps (24/20)
400 Meter Run
15 Hang Power Snatches (65/45)
15 Burpee Box Jumps (24/20)
200 Meter Run
9 Hang Power Snatches (65/45)
9 Burpee Box Jumps (24/20)

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

Friday 11.22.19

Emma! Lions can run up to 50 mph (80 kmph) for short distances and leap as far as 36 feet (11 m), almost the length of a school bus, according to the Lion Habitat Ranch, a lion sanctuary in Nevada

OPEN & PERFORMANCE
“Singled Out”
3 Rounds:
1:00 Wallballs (20/14)
1:00 Single Dumbbell Snatches (50/35)
1:00 Box Jumps (24/20)
1:00 Single Dumbbell Clean & Jerks (50/35)
1:00 Calorie Row
1:00 Rest

FITNESS
“Singled Out”
3 Rounds:
1:00 Wallballs (14/10)
1:00 Single Dumbbell Snatches (35/25)
1:00 Box Jumps (24/20)
1:00 Single Dumbbell Clean & Jerks (35/25)
1:00 Calorie Row
1:00 Rest

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Box Brief
Tomorrow! The Teamwork 2019 Event starts at 1pm and goes for 24 hours! Come work out with us at 2 or 3 am. Remember, there’s one class at 7am tomorrow morning and Teens at 11.

Teamwork 2019 registration link:
https://impact.navysealfoundation.org/event/teamwork-2019/e243925

Thursday 11.21.19

Oh deer! More biking!

OPEN – PERFORMANCE – FITNESS
“Old MacDonald”
Teams of 2

AMRAP 20:
Max Calorie Bike Erg

Station 1:
Bike Erg

Station 2:
30 AbMat Sit-ups
200 Foot Farmers Carry (70’s/50)

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Box Brief
This Saturday there is one class at 7am! Teens is going down at 11. Then there will be one workout on the hour for 24 hours starting at 1pm during the 24 Hour Teamwork 2019 Event!

Teamwork 2019 registration link:
https://impact.navysealfoundation.org/event/teamwork-2019/e243925

Wednesday 11.20.19

Come fly away with us!

 

OPEN & PERFORMANCE
Pausing Overhead Squat
Build to a Heavy Single
*3 second pause

“Double Jointed”
AMRAP 16:
15 Overhead Squats (95/65)
30 Double Unders
15 Deadlifts (95/65)
30 Double Unders

FITNESS
Pausing Overhead Squat
Build to a Heavy Single
*3 second pause

“Double Jointed”
AMRAP 16:
15 Overhead Squats (95/65)
45 Single Unders
15 Deadlifts (95/65)
45 Single Unders

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Box Brief
Get your friends together and plan what times you’ll be here for the 2019 Teamwork 24-hour challenge. It goes from 1pm Saturday to 1pm Sunday this weekend! There are posted workouts and the intention is that you can scale, adjust, and modify them as much as you please. There will be a coach here to help as well. And remember, only a class at 7am and teens at 11 on Saturday.

Teamwork 2019 registration link:
https://impact.navysealfoundation.org/event/teamwork-2019/e243925

Tuesday 11.19.19

Hamel eating up those meters!

OPEN – PERFORMANCE – FITNESS
“Sea Horse”
3 Rounds:
1600 Meter Bike Erg
800 Meter Row
400 Meter Run
20 Burpees

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Box Brief
The CFNE Winter social is Thursday 12/12 at 7pm at Buttercup in Natick!

Monday 11.18.19

Jamie!

OPEN & PERFORMANCE
Macho Man Complex
Build to 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

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

 

FITNESS
Macho Man Complex
Build to Heavy Complex:
3 Power Cleans
3 Front Squats
3 Push Jerks

“Randy Savage”
AMRAP 12:
3 Rounds of Macho Man (95/65)
15 Toes to Bar

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

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Box Brief
This Saturday, 11/23, the Teamwork 2019 events starts at 1pm and goes for 24 hours! With all those workouts going down over the weekend we will hold 2 classes Saturday morning- CrossFit at 7am and Teens at 11am. There will also be no Yoga this upcoming Sunday.