Thursday 1.23.19

Julie Lee!

Steve

OPEN – PERFORMANCE – FITNESS
“Absurd”
On the 3:00 x 6 Rounds:
24 AbMat Sit-ups
16/12 Calorie Bike Erg
6 Barbell Strict Presses

*Build in Strict Press Weight*

Post Score to Comments

Box Brief
CFNE’s next Big Benchmark is coming up this Tuesday! The workout is
“The Good Life”
3 Rounds
500 Meter Row
12 Burpees
21 Box Jumps

We’ll record these scores on your personal scorecard.

Wednesday 1.22.20

Couple of dudes being bros

Steve

OPEN & PERFORMANCE
“Opening Day”
21-15-9:
Wallballs (20/14)
Pull-up
Thrusters (95/65)
Box Jumps (24/20)
Kettlebell Swings (53/35)

FITNESS
“Opening Day”
21-15-9:
Wallballs (14/10)
Strict Pull-ups (12-9-6)
Thrusters (75/55)
Box Jumps (24/20)
Kettlebell Swings (53/35)

Post Score to Comments

Box Brief
11 years ago is when CFNE opened their doors at this location on the quiet cul-de-sac of a Natick industrial park. Gone are the days of a raw-steel rig and a dragon breathing fire on a pile of skulls painted on the walls. But you’ll still see some familiar faces! Today’s workout is the same one we did on day one at this location.
Come relive the memories and hit this one with us today.

https://www.youtube.com/watch?v=dTjR8qiLgYM

Tuesday 1.21.20

Bikes and Costumes!

OPEN – PERFORMANCE – FITNESS
“Tri Sprint Intervals”
5 Rounds:
AMRAP 4:
30/20 Calorie Row
20/14 Calorie Bike Erg
AMRAP 10 Meter Shuttles
4 Minutes Rest Between Rounds.

Post Score to Comments

Box Brief
If you missed yesterday’s benchmark workout, The CrossFit Total, that’s ok! You have another opportunity to hit it during open gym this Sunday. We’ll give you a scorecard that can be used to track your progress and we’ll file it for you in your class binder.

Monday 1.20.20

DIMA!!!

Steve

OPEN – PERFORMANCE – FITNESS
Strict Pull-ups
Max Unbroken Set

“The CrossFit Total”
Strict Press
Build to a Heavy Single

Back Squat
Build to a Heavy Single

Deadlift
Build to a Heavy Single

Post Score to Comments

Box Brief
Today is a very important day! Besides us having a normal schedule, we are doing our first big benchmark of the year! Today’s workout is the CRossFit Total and we will record our scores on personal scorecards used to track our progress throughout the NEXT FOUR YEARS! You don’t want to miss it!

Sunday 1.19.20

Deb!

OPEN – PERFORMANCE – FITNESS
“Grip It & Rip It”
5 Rounds:
25 Kettlebell Swings (53/35)
200′ Single Arm Farmer’s Carry (53/35)
20/15 Calorie Bike Erg
100′ Walking Lunge

Post Score to Comments

Box Brief
Normal schedule tomorrow! Come take part in our first big benchmark of the year- The CrossFit Total!

Saturday 1.18.20

Why does Peter look so scared?

OPEN & PERFORMANCE
“Loose Thread”
AMRAP 30, Team of 3
60/45 Calorie Row
——-
3 Rounds of
3 Power Cleans (135/95)
6 Burpees
9 Air Squats
——-
3 Rope Climbs

60/45 Calorie Row
——-

6 Rounds of
3 Power Cleans (135/95)
6 Burpees
9 Air Squats
——-

6 Rope Climbs

60/45 Calorie Row
——-

9 Rounds of
3 Power Cleans (135/95)
6 Burpees
9 Air Squats
——-

9 Rope Climbs

Continue to go up by 3’s

 

FITNESS
“Loose Thread”
AMRAP 30, Team of 3
60/45 Calorie Row
——-
3 Rounds of
3 Power Cleans (95/65)
6 Burpees
9 Air Squats
——-
3 Rope Climbs

60/45 Calorie Row
——-

6 Rounds of
3 Power Cleans (95/65)
6 Burpees
9 Air Squats
——-

6 Rope Climbs

60/45 Calorie Row
——-

9 Rounds of
3 Power Cleans (95/65)
6 Burpees
9 Air Squats
——-

9 Rope Climbs

Continue to go up by 3’s

Post Score to Comments

Box Brief
Don’t let the weekend derail your 800 gram progress! Good news, fruits are easy to take with you. If you are on the go this weekend bring a bushel of apples, oranges, or bananas with you. You can still get in your 800 grams not matter what your schedule looks like!

Friday 1.17.20

Sara!

Steve

OPEN – PERFORMANCE – FITNESS
“Blue Steel”
3 Rounds:
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)

50/35 Calorie Bike Erg

3 Rounds:
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)

50/35 Calorie Bike Erg

3 Rounds:
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)

Post Score to Comments

Box Brief
If you saw Monday’s post you know that logging your workouts is important. It helps you track your progress and know where to go next. To make it even easier to track your progress as a CFNE member we are implementing 2 changes on Monday.
The first is that we have narrowed down what we consider a “benchmark.” We are now going to do 2 big benchmarks a month.
The second change is that every member will get a physical scorecard that will be used to track these benchmarks.
It all starts this Monday with the CrossFit Total!

Thursday 1.16.20

Every Push-up is a Plank. Yea Shaun!

OPEN & PERFORMANCE
“Arrow Head”
5 Rounds
AMRAP 3
6 Deadlifts (185/135)
9 Push-ups
12 Sit-ups

*Rest 1:00 between rounds

FITNESS
“Arrow Head”
5 Rounds
AMRAP 3
6 Deadlifts (155/105)
9 Push-ups
12 Sit-ups

*Rest 1:00 between rounds

Post Score to Comments

Box Brief
TGIF! Well, not yet. But as of this week we are adding a 6:30pm class to our Friday schedule! Come get your weekend started early by working out with Tori at the new 6:30pm!

Wednesday 1.15.20

It’s all fun and games until someone mentions pausing front squats!

OPEN & PERFORMANCE
Pausing Front Squat Complex
Build to a Heavy Complex:
1 Pausing Front Squat
1 Front Squat

“Four Loko”
On the 4:00 x 5 Rounds:
20/15 Calorie Row
40 Double Unders
7 Front Squats (165/115)

FITNESS
Pausing Front Squat Complex
Build to a Heavy Complex:
1 Pausing Front Squat
1 Front Squat

“Four Loko”
On the 4:00 x 5 Rounds:
20/15 Calorie Row
60 Single Unders
7 Front Squats (135/95)

Post Score to Comments

Box Brief
Check the clock! We have changed what time we start classes. We used to intentionally start 5 minutes late to give everyone some time to chat and hang out. But now we start on the half-hour and we end class early so that there is still time to chat with your friends.

Tuesday 1.14.20

This guy is getting married in a month!

OPEN & PERFORMANCE
“Part Time”
3 Rounds:
12 Lateral Dumbbell Burpees
21 Pull-ups

Directly Into…

3 Rounds:
12 Lateral Dumbbell Burpees
21/15 Calorie Bike Erg

Directly Into…

3 Rounds:
12 Alternating Dumbbell Snatches (70/50)
21/15 Calorie Bike Erg

FITNESS
“Part Time”
3 Rounds:
12 Lateral Dumbbell Burpees
12 Strict Pull-ups

Directly Into…

3 Rounds:
12 Lateral Dumbbell Burpees
21/15 Calorie Bike Erg

Directly Into…

3 Rounds:
12 Alternating Dumbbell Snatches (50/35)
21/15 Calorie Bike Erg

Post Score to Comments

Box Brief
Over 1 week into our 800 Gram Challenge! Keep weighing your fruits & vegetables and record your progress in SugarWOD. Can you get a perfect score!

Monday 1.13.20

Dave!

Steve

OPEN & PERFORMANCE
Power Clean & Jerk
Build to a Heavy Single

“Air Fryer”
3 Rounds:
50 Air Squats
10 Power Clean and Jerks (135/95)

FITNESS
Power Clean & Jerk
Build to a Heavy Single

“Air Fryer”
AMRAP 12
50 Air Squats
15 Power Clean and Jerks (95/65)

Post Score to Comments

Box Brief
Measurable – Observable – Repeatable
“You can’t improve what you don’t measure”. This is why we record our scores in CrossFit. Tracking your scores on benchmark workouts is one of the best ways to see your improvement. CFNE is refocusing how we approach benchmark workouts and making it easier than ever to track your progress in them over time.
Stay tuned for more details throughout the week!

Sunday 1.12.20

Heather!

Steve

OPEN – PERFORMANCE – FITNESS
“Upper Crust”
10 Rounds:
4 Strict Pull-ups
8 Push-ups
12/8 Calorie Bike Erg

Post Score to Comments

Box Brief
Don’t miss out! Sarah Gardner runs an incredible yoga class every Sunday at 6:45am. Wake up and come take care of your body this Sunday morning!

Saturday 1/11/20

Deb!

Steve

OPEN – PERFORMANCE – FITNESS
“Bike Drop”
Teams of 3:
For Time (30 Minute Cap):
75/50 Calorie Bike Erg
75 Power Snatches (75/55)
75 Thrusters (75/55)

75/50 Calorie Bike Erg
60 Power Snatches (95/65)
60 Thrusters (95/65)

75/50 Calorie Bike Erg
45 Power Snatches (115/85)
45 Thrusters (115/85)

75/50 Calorie Bike Erg
30 Power Snatches (135/95)
30 Thrusters (135/95)

75/50 Calorie Bike Erg
15 Power Snatches (155/105)
15 Thrusters (155/105)

 

Post Score to Comments

Box Brief
Eat your fruits and vegetables! Just because it is the weekend and your schedule is messed up doesn’t mean you can stop eating to stay fit and healthy. Make a CHOICE to take care of yourself and stick to getting 800 grams of fruits & vegetables in even on the weekends.

Friday 1/10/20

Geoff with some heavy deads!

OPEN
“Marston”
AMRAP 20
1 Deadlift (315/205)
10 Toes to Bar
15 Lateral Barbell Burpees

 

PERFORMANCE & FITNESS
“Marston”
AMRAP 20:
1 Deadlift (225/155)
10 Toes to Bar
15 Lateral Barbell Burpees

Post Score to Comments

Box Brief
ABC- Always Be Communicating
Some class updates to communicate to you:
The 5:30am, 6:30am, & 9:30am are currently at capacity and closed to new members.
This is to keep everyone safe and having fun!
And as of February 1st, the CFNE Teens program will be for 8th graders and high schoolers. This is also to maintain the safest, most productive training environment possible. Any current members will be grandfathered into the changes.
Have fun and be safe!

Thursday 1/9/20

LARRY!

Steve

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

“iMax”
AMRAP 15
15 Slamballs (30/20)
15 Box Jump Overs (24/20)
15 Push Jerks (135/95)

FITNESS
Push Jerk
Build to a Heavy Set of 3

“iMax”
AMRAP 15
15 Slamballs (30/20)
15 Box Jump Overs (24/20)
15 Push Jerks (95/65)

Post Score to Comments

Box Brief
What’s the most important thing going on inside of CFNE?
That’s right, it’s the people hanging out and interacting. That’s why we’ve intentionally started our classes 5 minutes past the half hour, to give our members more time to hang out. However, our New Year’s Resolution is to start classes on time. Instead of starting classes 5 minutes “late” and ending on time we will start classes on time and end 5 minutes “early” so that everyone can still hang out. So if you notice something different about today this is what’s happening.

Wednesday 1/8/20

Some of the many Jefferies that come to our gym, rowing!

Steve

OPEN – PERFORMANCE – FITNESS
“Airplane Mode”
2 Rounds:
2k Bike Erg
1k Row
50 Wallballs (20/14)

Post Score to Comments

Box Brief
Keep weighing your fruits and vegetables! The goal is 800 grams or more each day.
We sell food scales at the CFNE store if you need one!

Tuesday 1/7/20

Steve-O!

OPEN
Power Clean
Build to a Heavy Set of 3

“Zoolander”
AMRAP 15:
30 Double Unders
10 Power Cleans (155/105)
30 Double Unders
10 Lateral Barbell Burpees

PERFORMANCE
Power Clean
Build to a Heavy Set of 3

“Zoolander”
AMRAP 15:
30 Double Unders
10 Power Cleans (135/95)
30 Double Unders
10 Lateral Barbell Burpees

FITNESS
Power Clean
Build to a Heavy Set of 3

“Zoolander”
AMRAP 15:
45 Single Unders
10 Power Cleans (115/85)
45 Single Unders
10 Lateral Barbell Burpees

Post Score to Comments

Box Brief
Congrats to our Committed and Super Committed Club Members!

Super Committed Club
David Weisman 27
Barry Chow 26
John Giannuzzi 25
Kari Chow 25

Committed Club
Sharon Winn 24
Kate Ryan 23
Toni Indresano-DiRuscio 23
Sarah Gardner 22
Barbara Oskwarek 22
Chris McInnish 22
Alexandra Barros 22
Phillip Fiero 22
Scott Joseph 22
Kerri Rose 22
April Quinn-Paquet 22
Lawrence Lepard 21
Shaun Ramsey 21
Karen Hayes 21
Patrick Ryan 21
Sharon Fener 20
Nick Jeffries 20
Nick Pacheco 20
Ricki Benjamin 20
Patrick Quinn-Paquet 20
Dmytro Boyko 20
Christina Cacia 20
Matt Lescoe 20
Sean Stuber 20
Jonathan Macal 20

Monday 1/6/20

Today’s workout is named in honor of CFNE member and 7:30am regular Jack Mills. He unfortunately succumbed to complications from cancer and passed away Tuesday 12/31. He had a love – hate relationship with overhead squats. Jack would work tirelessly at improving this movement. Today we celebrate Jack Mills as we do this workout and attempt to improve our overhead squats.

OPEN
“Mills”
AMRAP 5:
21-15-9:
Overhead Squats (95/65)
Toes to Bar

Rest 5 Minutes

AMRAP 5:
15-12-9
Thrusters (95/65)
Chest to Bar Pull-ups

 

PERFORMANCE
“Mills”
AMRAP 5:
21-15-9:
Overhead Squats (95/65)
Toes to Bar

Rest 5 Minutes

AMRAP 5:
15-12-9
Thrusters (95/65)
Pull-ups

FITNESS
“Mills”
AMRAP 5:
21-15-9:
Overhead Squats (95/65)
Toes to Bar

Rest 5 Minutes

AMRAP 5:
15-12-9
Thrusters (95/65)
12-9-6
Strict Pull-ups

Post Score to Comments

Box Brief
The 800 Gram Challenge starts today! Check out this video for more info! (watch it in full screen mode)

Sunday 1/5/20

Steve!

OPEN & PERFORMANCE
“Double Zero”
AMRAP 15:
15/12 Calorie Bike Erg
30 Russian Kettlebell Swings (70/53)
60 Double Unders

FITNESS
“Double Zero”
AMRAP 15:
15/12 Calorie Bike Erg
30 Russian Kettlebell Swings (70/53)
90 Single Unders

Post Score to Comments

Box Brief
The 800 Gram Challenge starts tomorrow. To make sure you are ready you should have your food scale (that measures in grams) ready to weigh your food and a fridge full of fruits and vegetables. Can you eat 800 grams of fruits and vegetables everyday for the next month! Check out his link for more information:

https://optimizemenutrition.com/800-gram-challenge-rules/

Saturday 1/4/20

OPEN – PERFORMANCE – FITNESS
“Porta John”
Team of 2
30 AMRAP
10 Dumbbell Reps** (50/35) (35/25)
8 Shuttle Runs

Complete Full Rounds Before Switching

**Dumbbell Reps**
0:00 – 10:00
10 Dumbbell Snatches
10:00 – 20:00
10 Dumbbell Hang Clean and Jerks
20:00 – 30:00
10 Single Dumbbell Thrusters

Post Score to Comments

Box Brief
The 800 Gram Challenge starts this Monday! To participate all you have to do is follow 3 easy steps:

1) Weigh all the fruits and veggies you eat in a day. Fresh, Frozen, canned it doesn’t matter. Don’t count apple cores or banana peels.

2) Track how many grams of fruits and veggies you eat throughout the day. You can use a notecard, your phone notes, or My Fitness Pal.

3) Record your score in SugarWOD. If you eat 800 grams of fruits and veggies or more you earn a point for that day. To record on SugarWOD click on the “Workout of the Day” drop-down menu and select 800 Gram Challenge.