Tuesday 10.24.17

Hamel

OPEN – PERFORMANCE – FITNESS
“Kelen Helly”
1 Round of “Kelly”
2 Rounds of “Helen”
1 Round of “Kelly”

1 Round of Kelly:
400m Run
30 Box Jumps (24/20)
30 Wall Balls (20/14)

1 Round of Helen:
400m Run
21 Kettlebell Swings (53/35)
12 Pull-ups

Post scores to comments.

Box Brief

Items in the Lost & Found will be donated at the end of the day. Please check to see if anything is yours! 

**SAVE THE DATES**
Saturday, October 28th (9am-1pm) – Halloween Throwdown & Beer Mile
Friday, November 3rd – Free Class Friday
Saturday, December 16th – CFNE 10 Year Anniversary Party

Monday 10.23.17

Martha & Claire

OPEN & PERFORMANCE
“Power Down”
AMRAP 5:
15-12-9

Calorie Row
Power Snatch (95/65)

rest 5 minutes

AMRAP 5:
15-12-9
Calorie Bike
Clean and Jerks (95/65)

FITNESS
“Power Down”
AMRAP 5:
15-12-9

Calorie Row
Power Snatch (75/55)

rest 5 minutes

AMRAP 5:
15-12-9
Calorie Bike
Clean and Jerks (75/55)

Post scores to comments.

Box Brief

**SAVE THE DATES**
Saturday, October 28th (9am-1pm) – Halloween Throwdown & Beer Mile
Friday, November 3rd (All Classes) – Free Class Friday
Saturday, December 16th – CFNE 10 Year Anniversary Party

 

Sunday 10.22.17

Julian

OPEN – PERFORMANCE – FITNESS
“Ghost Ride”

4 Rounds:
27/21 Calorie Bike
21 Kettlebell Swings (53/35)
15 Kettlebell Goblet Squats (53/35)

Post scores to comments.

Box Brief 
**SAVE THE DATES**
Saturday, October 28th (9am-1pm) – Halloween Throwdown & Beer Mile
Saturday, December 16th – CFNE 10 Year Anniversary Party

 

Saturday 10.21.17

Karyn

OPEN – PERFORMANCE – FITNESS
“Rock the Boat”

AMRAP 30:
500 Meter Row
400 Meter Run
3 Rounds of “Cindy”

1 Round of “Cindy”: 5 Pull-ups, 10 Push-ups, 15 Air Squats

Post scores to comments.

Box Brief 
**SAVE THE DATES**
Saturday, October 28th (9am-1pm) – Halloween Throwdown & Beer Mile
Saturday, December 16th – CFNE 10 Year Anniversary Party

 

Friday 10.20.17

Lexi

OPEN & PERFORMANCE
“Dead Ahead”
4 Rounds:
21 Deadlifts (135/95)
15 Box Jump Overs (24/20)
9 Push Jerks (135/95)


FITNESS
“Dead Ahead”
4 Rounds:
21 Deadlifts (95/65)
15 Box Jump Overs (24/20)
9 Push Jerks (95/65) 

Post scores to comments.

Box Brief

**SAVE THE DATES**
Saturday, October 28th (9am-1pm) – Halloween Throwdown & Beer Mile
Saturday, December 16th – CFNE 10 Year Anniversary Party

Thursday 10.19.17

Ben learns a lot about Dan and discusses tracking workouts on Episode 2 of The CFNE Way! 

OPEN – PERFORMANCE – FITNESS
“Ball Hogs”

AMRAP 20:
Teams of 2:
3 Wall Balls (20/14)
3 Kettlebell Swings (53/35)
3 Calorie Row

Next round is 6’s, then 9’s, etc…

Partners complete full rounds

Post scores to comments. 

Box Brief 
**SAVE THE DATES**

Today, October 19th (8am-4pm) – K4K Playground Build
Saturday, October 28th (9am-1pm) – Halloween Throwdown
Saturday, December 16th – CFNE 10 Year Anniversary Party

 

Wednesday 10.18.17

Chad

OPEN & PERFORMANCE
Squat Clean

Build to Heavy Single

followed by…

“Four Wheeler”
2 Rounds:
400 Meter Run
21/15 Calorie Bike
12 Squat Cleans (115/80)

 


FITNESS
Squat Clean

Build to Heavy Single

followed by…

“Four Wheeler”
2 Rounds:
400 Meter Run
21/15 Calorie Bike
12 Squat Cleans (95/65)

 

 

Post scores to comments.

Box Brief

**SAVE THE DATES**
Today & Tomorrow, October 18th-19th (8am-4pm) – K4K Playground Build

Saturday, October 28th (9am-1pm) – Halloween Throwdown & Beer Mile 
Saturday, December 16th – CFNE 10 Year Anniversary Party

Tuesday 10.17.17

Meredith

OPEN & PERFORMANCE
“Lead Foot”
AMRAP 4:
27 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups
rest 4 minutes
AMRAP 4:
21 Calorie Row
21 Burpees
21 Toes to Bar
rest 4 minutes
AMRAP 4:
15 Calorie Row
15 Burpees
15 Pull-ups

FITNESS
“Lead Foot”
AMRAP 4:
27 Calorie Row
27 Burpees
27 Pull-ups
rest 4 minutes
AMRAP 4:
21 Calorie Row
21 Burpees
21 Toes to Bar
rest 4 minutes
AMRAP 4:
15 Calorie Row
15 Burpees
15 Pull-ups

Post scores to comments.

Compare scores HERE

Box Brief

**SAVE THE DATES**
Wednesday & Thursday, October 18th-19th (8am-4pm) – K4K Playground Build

Saturday, October 28th (9am-1pm) – Halloween Throwdown & Beer Mile 
Saturday, December 16th – CFNE 10 Year Anniversary Party

Monday 10.16.17

Daisy

OPEN & PERFORMANCE
Power Snatch

Build to Heavy Single

followed by…

“Isabel”
For Time: 

30 Power Snatches (135/95)


FITNESS
Power Snatch

Build to Heavy Single

followed by…

AMRAP 6:
6 Power Snatches (95/65)
18 Bar Hop Overs 

 

Post scores to comments.

Compare scores HERE

Box Brief

Halloween Throwdown Teams

It’s time to choose costumes with your teams! Sign up sheet will remain at the front desk for those still interested in signing up. Email dan@crossfitnewengland.com if you are unable to attend on Saturday, October 28th from 9am-1pm. 

1 Tim Lawton   Shelly Shaw   Julie Lee
2 Dmytro Boyko   Molly Pare   Claudia Ticktin
3 Russell Mallett   Ceryl Jauch   Abby Valencia-Gooding
4 Geoff Leard   Simone Gill   Lindsey Himstead
5 Krystle Orlando   Ruben Galindo   Mary Hanvey
6 Jill Lorion   Steve Schoenfeld   Judy Donnelly
7 Michael Lorion   Brad Ballinger   Sarah Quimby
8 April Quinn-Paquet   Dina Kobelski   Stephanie Magee
9 Barry Chow   Claire Lyons   Mariah Flanagan
10 Matt Maloney   Kerri Brown   Regiane Santos
11 Courtney Kelley   John Kelleher   Sarah Gardner
12 Chad Messina   Michelene Flanigon   Deanna Cardona
13 Jordan Chabinsky   Todd Himstead   Sibylle Kelleher
14 Harry Palley   Lynsey Smith   Mercy Mbuthia
15 Erin Kiely   Cheri Brisebois   Tom Corrigan
16 Tori Dyson   Jenney Pascarelli   Sharon Fener
17 Dan DeLomba   Patrick Paquette   Krysta Banfield
18 Matt Pare   Lori Baldwin   Molly Dumas
19 Kyle Toto   Sophia Werner   Jonathan Macal
20 Morgan Bungerz   Andrew Vernazza   Lynn Connor
21 Ben Bergeron   Devin Naughton   Alison Mitchell
22 Heather Bergeron   Nimish Shah   Jonah Keenan-Gallagher
23 Julian Phan   Kim Phillips   Renata Santos
24 Jeannette Naimoli   Ben Fisher   Naomi Fener
25 Jeff Tardiff   Sam Landau   Scott Joseph
26 Tine Bald   Becca Magee   Julie Trask
27 Kevin Burati   Nathan Bluhm   Mahala Hicks
28 Eric Dickson   Toni Indresano-DeRuscio   Rita Kapur
29 Dave Neal   Larry Lepard   Neil Lepard
30 Christian Ricard   Paul Bevilacqua   Griffin Renzella
31 Colleen Neutra   Ronda Rockett   Kathy Langen
32 Patrick Rowe   Jess Cummings   Becca Cahaly
33 Michelle Marshall   Dan Ciocca   Meredith Hendricks
34 Jared Harris   Peter Spinale   Liz Messina
35 David Weisman   Ashley Ranaldi   Amie Stowe
36 Angelo Gianakis   John Gianakis   Joe Gianakis


**SAVE THE DATES**
Wednesday & Thursday, October 18th-19th (8am-4pm) – K4K Playground Build
Saturday, October 28th (9am-1pm) – Halloween Throwdown & Beer Mile
Saturday, December 16th – CFNE 10 Year Anniversary Party

Sunday 10.15.17

Becca

OPEN – PERFORMANCE – FITNESS
“Sitting Pretty”

50 AbMat Sit-Ups, 200m Run, 100m Prowler Push
40 AbMat Sit-Ups, 200m Run, 100m Prowler Push
30 AbMat Sit-Ups, 200m Run, 100m Prowler Push
20 AbMat Sit-Ups, 200m Run, 100m Prowler Push
10 AbMat Sit-Ups, 200m Run, 100m Prowler Push

Post scores to comments.

Box Brief 
**SAVE THE DATES**
Wednesday & Thursday, October 18th-19th (8am-4pm) – K4K Playground Build

Saturday, October 28th (9am-1pm) – Halloween Throwdown
Saturday, December 16th – CFNE 10 Year Anniversary Party

Saturday 10.14.17

Lynsey & Krystle

OPEN & PERFORMANCE
“100 Proof”
Teams of 3:
100/70 Calorie Bike
100 Box Jump Overs (24/20)
100 Thrusters (95/65)
100 Chest to Bar Pull-Ups
100 Thrusters (95/65)
100 Box Jump Overs (24/20)
100/70 Calorie Bike

FITNESS
“100 Proof”
Teams of 3:
100/70 Calorie Bike
100 Box Jump Overs (24/20)
100 Thrusters (75/55)
100 Pull-Ups
100 Thrusters (75/55)
100 Box Jump Overs (24/20)
100/70 Calorie Bike

Post scores to comments.

Box Brief

Halloween Throwdown Teams will be made this weekend. Sign up at the Front Desk before Tomorrow! 

**SAVE THE DATES**

Wednesday & Thursday, October 18th-19th (8am-4pm) – K4K Playground Build
Saturday, October 28th (9am-1pm) – Halloween Throwdown
Saturday, December 16th – CFNE 10 Year Anniversary Party

 

Friday 10.13.17

David

OPEN & PERFORMANCE
Skill:
Wall Squat

followed by…

“Double or Nothing”
3 Rounds:
75 Double-Unders
50 Air Squats
15 Power Cleans (135/95)

 

FITNESS
Skill:
Wall Squat

followed by…

“Double or Nothing”
3 Rounds:
150 Single Unders
50 Air Squats
15 Power Cleans (95/65)

 

 

Post scores to comments.

Box Brief

Halloween Throwdown Teams will be made this weekend and posted on Monday. Sign up at the Front Desk before Sunday! Workouts listed below! 

 

Workout #1 – “The Broomstick Total”

With a 12:00 Running Clock, the team will find a 1-Rep Heavy at each Movement:

Bench Press

Clean

Overhead Squat

Beforehand, the team decides which athlete will complete which movement. Each athlete completes one movement, not all three (such as Jane will be our “Overhead Squat” athlete.

At the call of 3-2-1 Go, the first athlete is up – and onto the Bench Press.
This athlete has 4:00 to find their best heavy lift, and can take as many attempts as they would like to in the 4:00 window. Their best lift inside so will count towards the team total.

At the 4:00 mark on the clock, we transition to the second athlete, who will be completing the Clean. This can be a power or squat clean. Same system applies here… 4:00 to find their best clean for the day, taking as many attempts as they would like.

And finally, at the 8:00 on the clock, we start our final window for the Overhead Squat athlete. Using the rack that was setup for the bench press, the overhead squat athlete will also have his or her 4:00 to find their best lift inside the window.

Teammates are allowed to help change weights for teammates, and clips must be on every single attempt! Weights will be evenly distributed to each station so that teams don’t need to run to and from the weight racks.

Sum of the best lifts at all three movements is your team score for workout #1.

Workout #2 – “The Spooky Sprint”

As a Team, for Time:

90 Calorie Row

75 Pull-Ups

60 Burpees

Before the workout begins, teams will decide the order of rotation (Athlete #1, #2, and #3). Inside this whole workout, one athlete is working while the other two are resting.

Depending on whether which athlete number you are in the workout, your style on the pull-ups and burpees changes slightly in difficulty – so let’s plan ahead with our teammates here!

On all of the movements, when athletes are up for their turn, they are to complete a minimum of 5 repetitions at the station, or up to 15 reps at that station, before tagging out to their next teammate.

Station #1 – 90 Calorie Row
Nothing too “sciency” here, but do know that each team will have a single rower!

Station #2 – 75 Pull-Ups
Athlete #1 will complete jumping pull-ups (we’ll stack plates before the workout starts).
Athlete #2 will complete chin-over bar pull-ups.
Athlete #3 will complete chest-to-bar pull-ups.

Station #3 – 60 Burpees
Athlete #1 will complete burpees (jump and clap overhead to finish the repetition).
Athlete #2 will complete burpee box jumps to a 20” box (step-ups allowed).
Athlete #3 will complete burpee box jumps to a 24” box (step-ups allowed).

This workout is for time!

Workout #3 – “The Pumpkin Pedal”
AMRAP 15:
400 Meter Team Run w/ 20# Medball
Any time remaining, rounds for time of:
15-12-9 Calories on the Bike
15-12-9 Repetitions of Medball Squats
15-12-9 Barbell Repetitions

At the call of 3-2-1 Go, the 15:00 clock starts. The athletes take off on a 400 meter run together, with a single 20# medball. They can pass the ball around the team as they see fit. Upon returning to our cheering friends inside…

Station #1 – Bike
Athlete #1 steps up first and completes 15 Calories on the Bike
Athlete #2 then completes 12 Calories on the Bike
Athlete #3 then completes 9 Calories on the Bike

Station #2 – Medball Squats
Athlete #1 completes 15 Medball Squat Cleans (20#)
Athlete #2 completes 12 Jumping Medball Front Squats (20#)
Athlete #3 completes 9 Medball Front Squats (20#)

Station #3 – Barbell Repetitions
Athlete #1 completes 15 Hang Power Snatches (65#)
Athlete #2 completes 12 Hang Power Cleans (65#)

Athlete #3 completes 9 Deadlifts (65#)

And teams continue to repeat that order until the 15:00 time cap is reached, with full rounds of the three movements plus any partial repetitions completed being your score!

**SAVE THE DATES**
Wednesday & Thursday, October 18th-19th (8am-4pm) – K4K Playground Build

Saturday, October 28th (9am-1pm) – Halloween Throwdown
Saturday, December 16th – CFNE 10 Year Anniversary Party

 

Thursday 10.12.17

The Cahalys

OPEN – PERFORMANCE – FITNESS
“Knotted Up” 
AMRAP 15:
200 Meter Run 
2 Rope Climbs

Post scores to comments.

Please bring high socks or knee sleeves to prevent rope burn. 

Box Brief

Halloween Throwdown Teams will be made this weekend. Sign up at the Front Desk before Sunday! 

**SAVE THE DATES**
Wednesday & Thursday, October 18th-19th (8am-4pm) – K4K Playground Build
Saturday, October 28th (9am-1pm) – Halloween Throwdown
Saturday, December 16th – CFNE 10 Year Anniversary Party

Wednesday 10.11.17

Geoff & Conor

Blood Drive Today from 2pm – 7pm! 

OPEN
“Freedom Sauce”
AMRAP 3
21 Overhead Squats (95/65)
21 Burpee Over the Erg
Max Calorie Row
Rest 3:00
AMRAP 3
18 Overhead Squats (115/80)
18 Burpee Over the Erg
Max Calorie Row
Rest 3:00
AMRAP 3
15 Overhead Squats (135/95)
15 Burpee Over the Erg
Max Calorie Row
Rest 3:00
AMRAP 3
12 Overhead Squats (155/105)
12 Burpee Over the Erg
Max Calorie Row

PERFORMANCE
“Freedom Sauce”
AMRAP 3
21 Overhead Squats (75/55)
21 Burpee Over the Erg
Max Calorie Row
Rest 3:00
AMRAP 3
18 Overhead Squats (95/65)
18 Burpee Over the Erg
Max Calorie Row
Rest 3:00
AMRAP 3
15 Overhead Squats (115/80)
15 Burpee Over the Erg
Max Calorie Row
Rest 3:00
AMRAP 3
12 Overhead Squats (135/95)
12 Burpee Over the Erg
Max Calorie Row

FITNESS
“Freedom Sauce”
AMRAP 3
21 Overhead Squats (65/45)
21 Burpee Over the Erg
Max Calorie Row
Rest 3:00
AMRAP 3
18 Overhead Squats (75/55)
18 Burpee Over the Erg
Max Calorie Row
Rest 3:00
AMRAP 3
15 Overhead Squats (95/65)
15 Burpee Over the Erg
Max Calorie Row
Rest 3:00
AMRAP 3
12 Overhead Squats (115/80)
12 Burpee Over the Erg
Max Calorie Row

Score is total calories after all four rounds. 

Post scores to comments.

Compare scores HERE

Box Brief
24 Hour Challenge Raffle Winners 
Kill Cliff 5.11 Backpack (tan) – John Kelleher
Kill Cliff G.B. Backpack (black) – Kristen Riley
Yeti Mug (silver) – Sharon Winn
Yeti Mug (black) – Christian Ricard
CFNE basket – Kevin Burati
Kill Cliff Apparel Basket 1 – Craig Brisebois
Kill Cliff Apparel Basket 2 – Dan Convery-Zupan
Case of Kill Cliff (5 winners) – John Czekanski, JJ Kacoyanis, Andrew Galero, Jen Westberg, Sibylle Kelleher
Pair of No Bull Shoes (3 winners) – Connor Byrnes, Garrett Fucci, Patrick Quinn-Paquet
Fuel for Fire – 5 packs of 5 flavors (2 winners) – Naomi Fener, Erin O’Dea

Prizes can be claimed from your coach on the table next to the office!

**SAVE THE DATES**

Over the past few months, CFNE has raised over $3,000 for Kettlebells4Kids, but we’re not done yet.

On October 18th & 19th, those funds will be used to build a playground at the Pathways Family Shelter in Framingham. We need your help. From 8am-4pm on both days, we’re looking for some strong bodies to come out and lend a hand in getting the playground built. Come for a few hours or the full day.

Thank you in advance for helping us finish what we started!

TODAY (2-7pm) – Blood Drive for Ava Khalipa
Wednesday & Thursday, October 18th-19th (8am-4pm) – K4K Playground Build

Saturday, October 28th (9am-1pm) – Halloween Throwdown
Saturday, December 16th – CFNE 10 Year Anniversary Party

Tuesday 10.10.17

Toni

OPEN
Deadlift

Build to Heavy Set of 5

followed by…

“Flat Tire”
Teams of 3:
On the Minute x 12 (4 Rounds)
10 Deadlifts (225/155)
20 AbMat Sit-Ups
Max Calorie Bike

PERFORMANCE
Deadlift

Build to Heavy Set of 5

followed by…

“Flat Tire”
Teams of 3:
On the Minute x 12 (4 Rounds)
10 Deadlifts (205/145)
20 AbMat Sit-Ups
Max Calorie Bike

FITNESS
Deadlift

Build to Heavy Set of 5

followed by…

“Flat Tire”
Teams of 3:
On the Minute x 12 (4 Rounds)
10 Deadlifts (185/135)
20 AbMat Sit-Ups
Max Calorie Bike

Athletes start at different stations, rotating on the minute. Score is total Calories.

Post scores to comments.

Box Brief
**SAVE THE DATES**
TOMORROW, October 11th (2-7pm) – Blood Drive for Ava Khalipa

Saturday, October 28th (9am-1pm) – Halloween Throwdown
Saturday, December 16th – CFNE 10 Year Anniversary Party

Monday 10.9.17

Big Mike, Bob, Doug, & Mike.

COLUMBUS DAY SCHEDULE (6am, 8am, 9am) 

OPEN – PERFORMANCE – FITNESS
“Fight Gone Bad”

3 Rounds of 1:00 at Each Station:
Wall Balls (20/14)
Sumo Deadlift High Pulls (75/55)
Box Jumps (20″)
Push Press (75/55)
Calorie Row
Rest

Post scores to comments. 

Compare scores HERE

Box Brief
**SAVE THE DATES**
Wednesday, October 11th (2-7pm) – Blood Drive for Ava Khalipa

Saturday, October 28th (9am-1pm) – Halloween Throwdown
Saturday, December 16th – CFNE 10 Year Anniversary Party

Sunday 10.8.17

Dave & Peter

OPEN – PERFORMANCE – FITNESS

Romanian Deadlift:
4 sets of 8

“Midline Madness”
4 Giant Sets, not for time:
15 Abmat Sit-Ups
20 Hip Extensions
25 Flutter Kicks
30 Banded Good Mornings

Box Brief
**SAVE THE DATES**
Tomorrow – Columbus Day Schedule (6am, 8am, 9am) 

Wednesday, October 11th (2-7pm) – Blood Drive for Ava Khalipa
Saturday, October 28th (9am-1pm) – Halloween Throwdown
Saturday, December 16th – CFNE 10 Year Anniversary Party

Saturday 10.7.17

Craig, Brad, & Will.

OPEN & PERFORMANCE
“Warpath”
800 Meter Run
6 Rounds “The Chief”
400 Meter Run
4 Rounds “The Chief”
200 Meter Run
2 Rounds “The Chief”

Barbell: (135/95)

 

FITNESS
“Warpath”
800 Meter Run
6 Rounds “The Chief”
400 Meter Run
4 Rounds “The Chief”
200 Meter Run
2 Rounds “The Chief”

Barbell: (115/80)

 

“The Chief”: 3 Power Cleans, 6 Push-ups, 9 Air Squats

Post scores to comments.

Box Brief

Today to Tomorrow – 24 Hour Navy Seal Foundation Team Hero Challenge (1pm – 1pm)
Link to event details can be found HERE!!!
We’ll be firing up the grill after “Team Murph” finishes 6:00pm on Saturday – come by to hang out if you can!
On Sunday, at Noon, we’ll start our final workout – “Marston”. Blake Marston was a close friend to Geoff, and came to CFNE to train with us on multiple occasions. Finishing the challenge with his workout is fitting, with some tasty treats potentially arriving afterwards to celebrate the conclusion.
We’d love to see you there!

Dates to save…
Monday, October 9th – Columbus Day Schedule (6am, 8am, 9am) 


Wednesday, October 11th (2-7pm) – Blood Drive for Ava Khalipa
Saturday, October 28th (9am-1pm) – Halloween Throwdown
Saturday, December 16th – CFNE 10 Year Anniversary Party

Friday 10.6.17

Michelle, Lori, & Kim.

FREE CLASS FRIDAY

OPEN – PERFORMANCE – FITNESS
“Friend Zone”
Teams of 2
AMRAP 20:
15/12 Calorie Bike
12/9 Calorie Row
9 Pull-ups

Partners complete full rounds before switching. 

Post scores to comments.

Box Brief
Congratulations to all the Achievers for the month of September!

Jared S: Barbara 27:00 (1:08 PR), Mind Eraser 11+14 Rx
Larry: 175# bench press 10# PR, 150# push press (5#PR), 155# power clean (5# PR)

Potsy: 6:05 Rx Snake Bite
Simone: Shred It 50 DUs unbroken in a WOD, 15# PR on push press (95#)
Steph M: 1st rope climb, 1st handstand push ups
Michelle: 9:26 Rx PR Snake Bite, 8+14+50m Rx PR, 80 DU unbroken
PQP: 275# front squat 20# PR
Kari: 155# front squat
Kev B: Six-dirty finally!
Barry: 205# power clean
Tim: 265# power clean
Jen W: 94 cal 6 minute AirDyne
Karyn: Longest Drive in the golf tourney
Claire: Closest to the Pin in the golf tourney

24 Hour Team SEAL Challenge

This Saturday, join Geoff in celebrating and honoring the lives of 24 Navy SEALs who gave their lives in the line of duty. From 1:00pm on Saturday to 1:00pm on Sunday, every hour on the hour, we will be completing a SEAL Hero workout.

If you were to ask a Navy SEAL what they do in the military, the common response is – “I’m a Team guy”. Not a Navy SEAL, but a “team guy”. Part of a group bigger than themselves. For that reason, each Hero workout we conduct over the course of this 24-challenge will be in teams. Of 2, 3, and 4, varying on the workout.

We have taken each workout and built appropriate team variations of each so that *all* can participate, regardless of ability level. Just like in class, we will have modifications for all athletes. Our biggest goal here is participation, and to create an environment so that all levels can do so. Whether you’d be able to join us for a single workout, or for a handful (or more), we would absolutely love to see you here.

This is also an effort to raise funds for the Navy SEAL foundation, with all proceeds going to so. We would love it if for each workout you complete, you donate $10 to the fund. We will have a list at the front desk that you can sign, and we can make the donation through your billing information already on file.

Kill Cliff and NoBull have generously donated prize packages for the event, in which we’ll have a raffle for on Sunday at the conclusion of the event. For each $10 workout you complete, you’ll receive (2) raffle tickets. If you’d like to donate, but aren’t able to participate, we would still love that and each $10 donation receives (1) raffle ticket.

If the weather is nice too, we’re planning on heading somewhere as a group for some great eats to celebrate.

**SAVE THE DATES**
Today – Free Class Friday
Tomorrow, October 7th to Sunday, October 8th – 24 Hour Navy Seal Foundation Hero Challenge (1pm – 1pm)
Monday, October 9th – Columbus Day Schedule (6am, 8am, 9am) 

Wednesday, October 11th (2-7pm) – Blood Drive for Ava Khalipa
Saturday, October 28th (9am-1pm) – Halloween Throwdown
Saturday, December 16th – CFNE 10 Year Anniversary Party

 

Thursday 10.5.17

Check out Episode 1 of The CFNE Way Podcast! Ben and Dan talk about CFNE’s Core Values and upcoming events. 

OPEN – PERFORMANCE – FITNESS
Back Squat:

3 Sets of 5

followed by…

“Turn and Burn”
For Time: 
30 Thrusters (65/45)
400 Meter Run
30 Thrusters (65/45)

Post scores to comments.

Box Brief
Congratulations to our Super Committed and Committed Club Members for September! The winner of this month’s raffle for a Rogue Fitness Gift Card is Naomi Fener!

Super Committed
Sharon Winn 28
Dmytro Boyko 27
Rebecca Cahaly 26
Claire Lyons 26

Committed Club
Sam Landau 24
Karen Hayes 24
Michelene Flanigon 24
Kevin Burati 24
Renata Dos Santos 24
David Weisman 23
Julie Lee 23
James Sheridan 23
Matt Pare 23
Daisy Powers 23
Angelo Gianakis 23
Naomi Fener 22
Raymonde Arseneau 22
Glenn Cahaly 22
Nick de Peyster 22
Toni Indresano-DiRuscio 22
Gradon Winn 22
Lynn Connor 21
Todd Himstead 21
Susan Weiss 21
Kyle Toto 21
Katrina Shafer 21
Molly Pare 20
Barry Chow 20
Michael Gray 20
Reggie Santos 20
Julie Trask 20
Sophia Werner 20
Guerman Khotline 20
Kate Auletta 20
Lara Vukson 20
John Huang 20
Simone Gill 20
Leslie Boyce 20
Matt Lescoe 20

24 Hour Team SEAL Challenge

This Saturday, join Geoff in celebrating and honoring the lives of 24 Navy SEALs who gave their lives in the line of duty. From 1:00pm on Saturday to 1:00pm on Sunday, every hour on the hour, we will be completing a SEAL Hero workout.

If you were to ask a Navy SEAL what they do in the military, the common response is – “I’m a Team guy”. Not a Navy SEAL, but a “team guy”. Part of a group bigger than themselves. For that reason, each Hero workout we conduct over the course of this 24-challenge will be in teams. Of 2, 3, and 4, varying on the workout.

We have taken each workout and built appropriate team variations of each so that *all* can participate, regardless of ability level. Just like in class, we will have modifications for all athletes. Our biggest goal here is participation, and to create an environment so that all levels can do so. Whether you’d be able to join us for a single workout, or for a handful (or more), we would absolutely love to see you here.

This is also an effort to raise funds for the Navy SEAL foundation, with all proceeds going to so. We would love it if for each workout you complete, you donate $10 to the fund. We will have a list at the front desk that you can sign, and we can make the donation through your billing information already on file.

Kill Cliff and NoBull have generously donated prize packages for the event, in which we’ll have a raffle for on Sunday at the conclusion of the event. For each $10 workout you complete, you’ll receive (2) raffle tickets. If you’d like to donate, but aren’t able to participate, we would still love that and each $10 donation receives (1) raffle ticket.

If the weather is nice too, we’re planning on heading somewhere as a group for some great eats to celebrate.

**SAVE THE DATES**
TOMORROW – Free Class Friday
Saturday, October 7th to Sunday, October 8th – 24 Hour Navy Seal Foundation Hero Challenge (Noon – Noon)
Monday, October 9th – Columbus Day Schedule (6am, 8am, 9am)
Wednesday, October 11th (2-7pm) – Blood Drive for Ava Khalipa
Saturday, October 28th (9am-1pm) – Halloween Throwdown
Saturday, December 16th – CFNE 10 Year Anniversary Party