Saturday 2.22.20

Congrats Paul!!!

NO YOGA THIS SUNDAY, SLEEP IN!

OPEN – PERFORMANCE – FITNESS
“Team Barbara”
Teams of 2
AMRAP 20:
20 Pull-ups
30 Push-ups
40 AbMat Sit-ups
50 Air Squats

Post Score to Comments

Box Brief
Congratulations to our February Member of the Month Paul Chae! Learn more about him by reading his responses below. He’s got some great stuff to say!

Tell us a little about yourself Paul:

1) How long have you been at CFNE and what got you started?

I have to first say, I need to think about my responses as Barbara is a tough MoM act to follow with her incredible responses last month. Also, I apologize in advance. Got a bit long winded in the responses.

I started to attend the 5:30 Mayhem class back in 2012 after we moved east from Seattle. Back then working out 3X/week felt pretty reasonable. Honestly, I never really enjoyed the WODs. I was always anxious about the workouts. The mayhem athletes were incredibly competitive and I felt like I was never making progress. Needless to say I didn’t enjoy it too much and eventually stopped coming.

Fast forward to April 2018 (Here is where my story really begins) after a 4 year hiatus. I was in the middle of my cancer treatment. I was diagnosed with Non Hodgkins Lymphoma August 2017. Initially it was diagnosed as non curable but highly treatable. However, after multiple rounds of immunotherapy and chemo-therapy which all proved to be ineffective at combating the cancer, I decided to control what I could control. I emailed Ben and he hooked me up with Morgan. I took a refresher class with Morgan and started to attend the 11:30 class. Unfortunately, my lymphoma spread from my spleen to the liver and by July 2018, the situation became dire. I was running out of options as my liver enzymes started to rise at an uncontrollable rate. Spoiler Alert: I qualified for a multi-million dollar gene therapy that proved to be highly effective. I am now in month 15 of remission.

So what got me restarted with CFNE is cancer and what keeps me coming 6x/week is the CFNE community that reminds me everyday that I GET TO do WODS.

2) What’s your favorite Crossfit movement?

I love all barbell movements. I particularly enjoy C&Js but I have to say after recovering from tendonitis and working on my goat movement, TTB, it has moved up on my fav list. There is nothing better than overcoming a GOAT, and actually looking forward to seeing it in a WOD.

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

“Coronavirus”. “How can asians avoid coronavirus profiling on airplane trips”. “what to say to someone who looks scared to death because you’re asian and coughing at the airport”

4) If you could go to any concert of any artist, dead or alive, which would you go to?

2 artists come to mind. I’m a late comer to enjoying the Dead. So attending a Jerry led Grateful Dead concert would be epic. Bob Marley is tied for first or extreme close second. Having watched Ziggy a few times, I could only imagine what it would have been like to have experienced such a legend live.

5) Give us a brief summary of a day in the life of Paul Chae.

After having taken 1.5 year hiatus from work, recovering and “re-tooling” from cancer, I went back to work 4 weeks ago. I lead marketing strategy for Virgin Pulse. VP is in the corporate wellness space. We sell to large organizations that want to offer health and wellness benefits to their employees. I get to position and message our cloud based wellness platform that encourages good daily habits centered on diet, fitness, and behavior health activities. Outside of work, I get to spend time on my personal wellbeing activities like meditation, daily prayer, and gratitude practice. My faith and family are tops on my list of priorities. So I’m constantly challenging myself to ensure balance across these 2 dimensions and the rest of my life.

6) What was the last book you read?

I tend to read multiple books at a time. The last 2 books I just finished are “The 5 AM Club” by Robin Sharma and “Can’t Hurt Me”, but David Goggins. 5AM Club is all about owning your morning and elevating your life. The book was very instrumental as I shifted from the 11:30 class to the 5:30 class. My morning routine consists of waking up at 5AM (7 hrs of sleep ever night) and truly owning my morning and taking control that which I hadn’t controlled before.

David Goggins is a retired Navy Seal and the only member of the US Armed Forces ever to complete Seal training, US Army Controller training, and Air Force Tactical Air Controller training. The book is about his life story overcoming child abuse, poverty, and obesity through self-discipline, mental toughness and just hard work. I just started to read “The Winter Army”, the epic story of the US Army’s 10th Mountain Division, whose elite soldiers broker the last line of German defense in the Italian Alps.

7) If you were to write a book, what would it be about?

Actually, I am currently writing a book inspired by my cancer experience. I wish I was further along but the title of the book is called “2 minute Offense”. The premise of the book is loosely tied to the concept of the 2 minute warning in football. The last 2 minutes of a football game is all about a singular objective: to score enough points to win the game. “2 minute Offense” is about the ideal of living your life as if you have 2 minutes left to live. How would you want to live your last 2 minutes? The challenge behind this question is rooted in your personal value system. That which is most important to you should be the central motivation behind your 2 minutes. Through my death and life experience I believe I have a much clearer sense of what is important to me and how I would like to live my remaining 2 minutes, 2 months, 2 years, 2 decades etc of life. It is not intended to fall in the “How to” genre but rather a memoir of my experience and how I learned to deal with the life altering health experience. Stay tuned for the publication

8) What superpower would you want to possess?

In Korean culture there is a word called NUNCHI. Nunchi is the subtle art and ability to listen and gauge other’s moods. My interpretation of the concept is like having a 6sense. Its being mindful, self aware, empathetic, and subtly tactful all in one. Without saying or doing anything, one can display NUNCHI. My wife has this power in spades. I aspire to have this super-power. Unfortunately, as my mother and grandmother would tell me, you can’t learn or earn NUNCHI. You are either born with it or not. I have never been told I have or don’t have NUNCHI but my self doubt voice often leads me to believe I may not be blessed as a “chosen one”.

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

We are all mortal. Once I accepted my mortality (not the actual lesson) I actually began my living. Cancer sucks. No 2 ways about it. Learning to live a gratitude filled life full of hope and purpose is all I believe I can do. It required a shift in my mindset to focus on the “how” I choose to live my life rather than focus on the “what” I should be doing with my life. I cherish my family, my faith centered church community and my friends. So my most important lesson I had to learn was accepting that I can’t always be in control of everything. But by focusing on those controllable things like my attitude, gratitude towards others, appreciation, I feel incredibly blessed to share my story with others.

10) What’s your favorite memory at CFNE?

2 things that will always be part of my memories. First, my clinicians helped cure and ultimately enable me to survive cancer while CFNE enables me to thrive post cancer treatment. Second CFNE is the Cheers sitcom for fitness and wellness. I came for the fitness and great coaching but I stay for the community and feeling good about myself and for those around me each and every day.

Friday 2.21.20

Tori!!!

OPEN
Barbell Complex
Build to a Heavy Complex
1 Power Clean
1 Front Squat
1 Push Jerk

“Wise Men”
AMRAP 3:

3 Power Cleans
3 Front Squats
3 Push Jerks
Barbell (135/95)

Rest 3 Minutes

AMRAP 3:
3 Power Cleans
3 Front Squats
3 Push Jerks
Barbell (155/105)

Rest 3 Minutes

AMRAP 3:
3 Power Cleans
3 Front Squats
3 Push Jerks
Barbell (185/135)

PERFORMANCE
Barbell Complex
Build to a Heavy Complex
1 Power Clean
1 Front Squat
1 Push Jerk

“Wise Men”
AMRAP 3:

3 Power Cleans
3 Front Squats
3 Push Jerks
Barbell (115/85) 

Rest 3 Minutes

AMRAP 3:
3 Power Cleans
3 Front Squats
3 Push Jerks
Barbell (135/95)

Rest 3 Minutes

AMRAP 3:
3 Power Cleans
3 Front Squats
3 Push Jerks
Barbell (155/105)

FITNESS
Barbell Complex
Build to a Heavy Complex
1 Power Clean
1 Front Squat
1 Push Jerk

“Wise Men”
AMRAP 3:

3 Power Cleans
3 Front Squats
3 Push Jerks
Barbell (95/65) 

Rest 3 Minutes

AMRAP 3:
3 Power Cleans
3 Front Squats
3 Push Jerks
Barbell (115/85)

Rest 3 Minutes

AMRAP 3:
3 Power Cleans
3 Front Squats
3 Push Jerks
Barbell (135/95)

Post Score to Comments

Box Brief
This weekend Coach Tori and Emma Gardner are competing at the Wodapalooza in Miami! Join us in wishing them luck and cheering them on! Good luck girls! You can watch events at the here at the gym or on https://www.floelite.com/

Thursday 2.20.20

Linsey!

OPEN – PERFORMANCE – FITNESS
“Ground Ball”
AMRAP 18:
100′ Walking Lunge
1 Rope Climb
15 Slam Balls (30/20)
1 Rope Climb

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Box Brief
This Friday our photographer PQP will be in the house taking pictures during the morning classes, up until the 8:30! We’ll then email you your action shots. If you’re not here in the morning don’t worry he’ll be back for the other classes in the near future.

Wednesday 2.19.20

Happy Birthday Katie Szela!

OPEN & PERFORMANCE
“Long Haul”
Team of 2
AMRAP 20
Max Calorie Row

Station 1:
Row

Station 2:
10 Dumbbell Hang Clean & Jerks (50/35)
15 Burpees

 

FITNESS
“Long Haul”
Team of 2
AMRAP 20
Max Calorie Row

Station 1:
Row

Station 2:
10 Dumbbell Hang Clean & Jerks (35/25)
15 Burpees

Post Score to Comments

Box Brief
Open gym today! We are open normal hours so come with your buddies and hit the workout. If you are looking to take a class you can visit any of the Tilt locations (Waltham, Sudbury, Southborough) and hop into a class there free of charge!

Tuesday 2.18.20

Matt!

OPEN & PERFORMANCE
Deadlift
Build to a Heavy Set of 5

“The Undertaker”
AMRAP 13:
2,000 Meter Bike Erg

Directly Into…

5 Deadlifts (245/165)
15 AbMat Sit-ups
25 Double Unders

FITNESS
Deadlift
Build to a Heavy Set of 5

“The Undertaker”
AMRAP 13:
2,000 Meter Bike Erg

Directly Into…

5 Deadlifts (185/135)
15 AbMat Sit-ups
40 Single Unders

Post Score to Comments

Box Brief
Friday night February 28th is ladies night at CFNE! Starting this Wednesday Feb. 19th please feel free to begin dropping off your much loved but often forgotten athleisure clothes! Clothes should be in excellent condition, washed and sorted by size. You can leave them at the front desk up until 2/26. Hope you can make it for this awesome event!

Monday 2.17.20

Lindsay!

OPEN – PERFORMANCE – FITNESS
“Foot Locker”
5 Rounds:
9 Toes to Bar
15 Wallballs (20/14)

Directly Into…

5 Rounds:
9 Power Snatches (75/55)
15 Overhead Squats (75/55)

Post Score to Comments

Box Brief
This Wednesday we are doing open gym all day. We will be open normal hours but instead of classes it will be open gym with a coach on the floor and workout posted on the whiteboard. Just how we do it every Sunday!

Sunday 2.16.20

Dani!

OPEN & PERFORMANCE
“Daily Double”
For Time:
50 Medball Squat Cleans (20/14)
25 Push-ups
100 Double Unders
40 Medball Squat Cleans (20/14)
20 Push-ups
80 Double Unders
30 Medball Squat Cleans (20/14)
15 Push-ups
60 Double Unders

FITNESS
“Daily Double”
For Time:
50 Medball Squat Cleans (20/14)
25 Push-ups
150 Single Unders
40 Medball Squat Cleans (20/14)
20 Push-ups
120 Single Unders
30 Medball Squat Cleans (20/14)
15 Push-ups
90 Single Unders

Post Score to Comments

Box Brief
Photo Shoot Friday is this Friday 2/21!
Our very own professional photographer PQP will be in during the morning classes, 5:30-6:30-7:30-8:30, to take quality pictures of you working out… or posing like you are working out. We will then email your pictures to you for your posting pleasure. He’ll come back for the other classes on another Photo Shoot Friday in the coming weeks.

Saturday 2.15.20

Bud!

OPEN & PERFORMANCE
“Dead Sea”
Teams of 3
4 Rounds:
4:00 Row for Calories
3:00 Lateral Burpees over Barbell
2:00 Deadlifts (225/155)

No Rest Between Rounds

 

FITNESS
“Dead Sea”
Teams of 3
4 Rounds:
4:00 Row for Calories
3:00 Lateral Burpees over Barbell
2:00 Deadlifts (185/135)

No Rest Between Rounds

 

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Box Brief
Ladies bring 2-10 gently used athleisure wear items to Ladies Night on Friday 2/28! Festivities will include a clothing swap, an optional spin class lead by Coach Tori, and FitVine Wine! It all starts at 8pm on Friday 2/28.

Friday 2.14.20

HARRY!!!

OPEN & PERFORMANCE
“Fran”
21-15-9:
Thrusters (95/65)
Pull-ups

Then

“Heart Breaker”
Teams of 2
AMRAP 10:
Max Calorie Bike Erg

Station 1:
Bike Erg

Station 2:
30 Floor Presses (45/35 plate)
15 Weighted Sit-ups (35/25 dumbbell)

FITNESS
“Fran”
21-15-9:
Thrusters (95/65)
Strict Pull-ups (12-9-6)

Then

“Heart Breaker”
Teams of 2
AMRAP 10:
Max Calorie Bike Erg

Station 1:
Bike Erg

Station 2:
30 Floor Presses (45/35 plate)
15 Weighted Sit-ups (35/25 dumbbell)

Post Score to Comments

Box Brief
It’s Fran today! This is the third benchmark that we’ll record on our personal scorecard. And next February we’ll repeat it and see how we stack up after a year of focussed fitness.

Thursday 2.13.20

Swole and flexy!

OPEN – PERFORMANCE – FITNESS
“Moscow Mule”
On the 4:00 x 6 Rounds:
15 Russian Kettlebell Swings (70/53)
50′ Walking Lunge
20/15 Calorie Bike Erg

Post Score to Comments

Box Brief
Fran tomorrow! Make sure you make it in for the third benchmark of the year. And remember to mark your calendars ladies, CFNE Ladies night is Friday 2/28!

Wednesday 2.12.20

Chris!

 

OPEN & PERFORMANCE
“Venti”
AMRAP 20:
20 Wallballs (20/14)
20 Single Arm DB Power Snatches
20 Box Jumps (24″/20″)
20 Single Arm DB Push Presses
20/15 Calorie Row

Dumbbell- 50/35

FITNESS
“Venti”
AMRAP 20:
20 Wallballs (20/14)
20 Single Arm DB Power Snatches
20 Box Jumps (24″/20″)
20 Single Arm DB Push Presses
20/15 Calorie Row

Dumbbell- 35/25

Post Score to Comments

Box Brief
The third week in February is School Vacation Week. It’s CFNE Vacation week too. We are sending a huge crew down to Miami for the Wodapalooza Sanctional Event. Coach Tori is competing! Since we are operating with a smaller team than usual Wednesday 2/19 will be open gym all day. We’ll be open normal hours and there will be a workout posted with a coach on the floor, but there will not be any formally run classes that day. Other days of the week are business as usual.

Tuesday 2.11.20

Bob is SO mad at that bike!

 

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

Post Score to Comments

Box Brief
The second instalment of FOUR FANTASTIC FUN FEBRUARY FRIDAYS is our first benchmark workout of the month. In keeping with the “F” theme we are hitting the workout Fran on Friday! A classic combination of thrusters and pull-ups:

21-15-9
Thrusters
Pull-ups

Monday 2.10.20

Garrett Looking HUGE!!

OPEN & PERFORMANCE
Hang Squat Clean
Build to a Heavy Single

“Underrated”
AMRAP 10:
30 Double Unders, 1 Hang Squat Clean
30 Double Unders, 2 Hang Squat Cleans
30 Double Unders, 3 Hang Squat Cleans

Rx – 155/105
Px – 135/95

 

FITNESS
Hang Squat Clean
Build to a Heavy Single

“Underrated”
AMRAP 10:
45 Single Unders, 1 Hang Squat Clean
45 Single Unders, 2 Hang Squat Cleans
45 Single Unders, 3 Hang Squat Cleans

Fx – 115/85

Post Score to Comments

Box Brief
Friday 2/28 is Ladies Night at CFNE! The night will kick off at 8pm with an optional “spin class” taught by Coach Tori. We will exchange gently used athleisure apparel and enjoy each others company! This is a night you don’t want to miss!
Talk to the Front Desk for more details.

Sunday 2.9.20

Kevin Comfort!

OPEN – PERFORMANCE – FITNESS
“Dumb Luck”
Buy-In: 60/45 Calorie Bike Erg

5 Rounds:
10 Alternating Dumbbell Power Snatches
10 Single Dumbbell Box Step-ups
100′ Single Dumbbell Farmers Carry

Cash-Out: 60/45 Calorie Bike Erg

Dumbbell: 50/35
Box: 24/20

 

Post Score to Comments

Box Brief
The third week in February is School Vacation Week. It’s CFNE Vacation week too. We are sending a huge crew down to Miami for the Wodapalooza Sanctional Event. Coach Tori is competing! Since we are operating with a smaller team than usual Wednesday 2/19 will be open gym all day. We’ll be open normal hours and there will be a workout posted with a coach on the floor, but there will not be any formally run classes that day. Other days of the week are business as usual.

Saturday 2.8.20

Usually the guy behind the camera- Jordan Samuel!

Steve

OPEN & PERFORMANCE
“Steel Toe”
Teams of 3
For Time (30 Minute Cap):
3 Rounds:
1,000 Meter Row
30 Toes to Bar

Into…

21 Burpee Box Jump Overs (24/20)
21 Clean and Jerks (135/95)
21 Burpee Box Jump Overs (24/20)
21 Clean and Jerks (155/105)
21 Burpee Box Jump Overs (24/20)
21 Clean and Jerks (185/135)

FITNESS
“Steel Toe”
Teams of 3
For Time (30 Minute Cap):
3 Rounds:
1,000 Meter Row
30 Toes to Bar

Into…

21 Burpee Box Jump Overs (24/20)
21 Clean and Jerks (95/65)
21 Burpee Box Jump Overs (24/20)
21 Clean and Jerks (115/85)
21 Burpee Box Jump Overs (24/20)
21 Clean and Jerks (135/95)

Post Score to Comments

Box Brief
CFNE is hosting Ladies Night on Friday 2/28! Join us for a fun night of fitness, fashion and friends!

January was a good month! We had 82 people in the Committed Club! 17 of which were Super Committed! (came 25 times or more) Great job everyone!

Super Committed Club
Sharon Winn 30
Toni Indresano-DiRuscio 29
Chris McInnish 29
Rebecca Cahaly 28
Steven Schoenfeld 28
Barry Chow 28
Heather McInnish 28
Karen Gracey 27
Barbara Oskwarek 27
Marc Nicolazzo 27
Raymonde Arseneau 26
Andy Nguyen 26
David Weisman 26
Gradon Winn 26
Keri O’Meara 26
Erin O’Dea 25
Ania Zaroda 25

Committed Club
Kari Chow 24
Chris Gorczyca 24
Nick Pacheco 24
Julia Abbott 23
Glenn Cahaly 23
Sam Landau 23
Robert Leonhardt 23
James Sheridan 23
Jonathan Kaplan 23
Kerri Rose 23
Sarah Gardner 23
Matt Pare’ 23
Kissy Rakhil 23
Sean O’Connell 23
Matt Eng 23
Sydney Kinder 23
John Giannuzzi 22
Karen Hayes 22
Ronda Rockett 22
Janet Simmons 22
April Quinn-Paquet 22
Michael Gray 22
John Shaw 22
Christina Cacia 22
Nadya Hajj 22
Sean Stuber 22
Anna Lee Wahls 22
Robbie Straight 22
John Gransky 21
Todd Himstead 21
Julie Lee 21
Lawrence Lepard 21
Kate Ryan 21
Nathaniel Wallis 21
Scott Joseph 21
Aaron Beer 21
Lindsay Rainwater 21
Dan King 21
Courtney Blair 21
Lisa Gioni 21
Chris Eustace 21
Tricia D’Agostino 20
Nell Getz 20
Cecille Katz 20
Mark McGraw 20
Craig Pfannenstiehl 20
Daisy Powers 20
Pete Roney 20
Susan Stein 20
Simone Gill 20
Lynsey Smith 20
Mercy Mbuthia 20
Byron Pavano 20
Reggie Santos 20
Joel Valentin 20
Kate Wallis 20
Irv Rakhlin 20
Amy Greenwood 20
Michael Gurevich 20
Paul Chae 20
Rick Bellew 20
Daniel Dickson 20
Vikas Pandey 20
Ricki Benjamin 20
Mar Barrera 20

Friday 2.7.20

Mercy and Tanya!

OPEN – PERFORMANCE – FITNESS
“Stranger Things”
Teams of 2
AMRAP 25:
3 Wallballs (20/14)
3 Kettlebell Swings (53/35)
3 Calorie Bike Erg
6 Wallballs (20/14)
6 Kettlebell Swings (53/35)
6 Calorie Bike Erg
9 Wallballs (20/14)
9 Kettlebell Swings (53/35)
9 Calorie Bike Erg

Climb By 3’s Each Round

*Athletes Switch After Completing Full Rounds

Post Score to Comments

Box Brief
Today is the first of our FOUR FANTASTIC FUN FEBRUARY FRIDAYS. Today is Free Class Friday!
Bring your buddies and have a blast.

Thursday 2.6.20

Congrats Barbara!

OPEN
Power Snatch
Build to a Moderate Set of 3

“Four Square”
On the 4:00 x 5 Rounds:
300/250 Meter Row
20 AbMat Sit-ups
5 Power Snatches (135/95)

PERFORMANCE
Power Snatch
Build to a Moderate Set of 3

“Four Square”
On the 4:00 x 5 Rounds:
300/250 Meter Row
20 AbMat Sit-ups
5 Power Snatches (115/85)

FITNESS
Power Snatch
Build to a Moderate Set of 3

“Four Square”
On the 4:00 x 5 Rounds:
300/250 Meter Row
20 AbMat Sit-ups
5 Power Snatches (95/65)

Post Score to Comments

Box Brief
It’s a little late but we just wanted to celebrate her for more than a month…
Congrats to the January Member of the Month Barbara! With honorable mention to her dogs Kai and Bear!

Let’s learn more about her!

  1. When did you start Crossfit and how did you end up at Crossfit New England?

About 5 or 6 year ago. I was running a marathon and trying to combine both. Came to CFNE 8 months ago terrified and it took me 1 month to actually come to ask for info. I was out of shape unmotivated and scared not to be at the level of such a well known gym. 

  1. What’s are you most proud of?

Coming to the USA and becoming a US citizen. It’s been  hard work. I came to the USA 20 years ago, with a backpack, no English,  money, or job. Today I appreciate every little thing I have. I ran 15 marathons, qualified 6 times for Boston with a 3:20 PR, won a 5k, and placed 3rd on a half marathon and MT. Washington road race. Today I can’t run for my life but back then I couldn’t do a single air squat.

  1. What’s the last thing you searched for on Google?

How to stream narconovelas and telenovelas from Mexico and Colombia. I LOVE NOVELAS. 

  1. If your dogs were to describe you, what would each of them say?

LOL- Now I’m so curious! Probably the same a 6y/o with no manners, ungrateful, spoiled brat would say of his devoted mother. 

  1. What superpower would you want to possess? 

I’d like to be able to adjust the length of my legs, for rowing, bike and wall balls, the same way we adjust the bikes.. Also I’d like to translate dog barking to human words. I think my dogs swear at me most of the time.  

  1. What was the most important lesson you have had to learn?

That goals and plans are important but we have only today. If you want to get strong today do a little towards that, if you miss your mom/dad.. call and say I miss you. Don’t hold I love you’s, thank you’s and please. If you want a dog… go get it today and CALL ME IMMEDIATELY.

  1. Share a CFNE memory?

When Kerri Rose came to me to give me a hug and told me “Hey (she didn’t know my name), you have a hole in your pants right between your butt.” I knew then she was the one for me.

  1. Is there something you would like us to know?

Yes. When I say Jeti I mean Yeti and when I say rug I mean Rogue. Thanks for your patience. 

Thanks to CFNE for this wonderful 8 months, for my SCC Jeti ( Yeti) and for the MoM award. You have changed my life and I can’t thank you enough the 9:30 for keeping me in shape and happy! 

Wednesday 2.5.20

Hang in there guys! It’s already hump day.

OPEN & PERFORMANCE
“Arm & Hammer
Buy-In: 15 Clusters (135/95)

3 Rounds:
21/15 Calorie Bike Erg
15 Chest to Bar Pull-ups

Cash-Out: 15 Clusters (135/95)

OPEN & PERFORMANCE
“Arm & Hammer”
Buy-In: 15 Clusters (115/85)

3 Rounds:
21/15 Calorie Bike Erg
15 Bar Pull-ups

Cash-Out: 15 Clusters (115/85)

 

FITNESS
“Arm & Hammer”
Buy-In: 15 Clusters (95/65)

3 Rounds:
21/15 Calorie Bike Erg
9 Strict Pull-ups

Cash-Out: 15 Clusters (95/65)

Post Score to Comments

Box Brief
The scores have been tallied and the weights have been measured! We would like to congratulate our 2 winners of the January 800 Gram Challenge! Give it up for Henriette Sjolund and Tom Moran!

Check out the 800 Gram Challenge Track for more information on the winners.

Tuesday 2.4.20

Geoff!

OPEN
Strict Gymnastics
3 Sets for Max Reps
Max Strict Handstand Push-ups

“Hard Rock”
AMRAP 12
10 Strict Presses (95/65)
25 Double Unders
10 Burpees
25 Double Unders

PERFORMANCE
Strict Press
5 Sets of
5 Strict Press*

*Increasing in weight each set

“Hard Rock”
AMRAP 12
10 Strict Presses (95/65)
25 Double Unders
10 Burpees
25 Double Unders

FITNESS
Strict Press
5 Sets of
5 Strict Press*

*Increasing in weight each set

“Hard Rock”
AMRAP 12
10 Strict Presses (95/65)
40 Single Unders
10 Burpees
40 Single Unders

Post Score to Comments

Box Brief
FOUR- -FANTASTIC – FUN – FEBRUARY – FRIDAYS

For all of the four Fridays in February CFNE is doing something fun and different! Here’s the lineup for the month:

1st Friday- Free Class Friday
2nd Friday- FRAN Benchmark
3rd Friday- Photoshoot Friday
4th Friday- Ladies Night!!!… and also FORTITUDE Benchmark

Monday 2/3/20

Deb!

OPEN & PERFORMANCE
“Dead Space”
On the 5:00 x 5 Rounds:
7 Deadlifts (185/135)
20 Alternating Jumping Lunges
7 Deadlifts (185/135)
20 x 10 Meter Shuttle Runs

FITNESS
“Dead Space”
On the 5:00 x 5 Rounds:
7 Deadlifts (155/105)
20 Alternating Jumping Lunges
7 Deadlifts (155/105)
20 x 10 Meter Shuttle Runs

Post Score to Comments

Box Brief
Free Class Friday is at the end of this week- 2/7!