Thursday 12.14.17

OPEN & PERFORMANCE
“Boom Box”
AMRAP 15:
30/21 Calorie Bike
20 Box Jumps (24/20)
10 Deadlifts (245/165)

FITNESS
“Boom Box”
AMRAP 15:
30/21 Calorie Bike
20 Box Jumps (24/20)
10 Deadlifts (165/115)

Post scores to comments.

Box Brief
**Save the Date**
Saturday, December 16th – CFNE 10 Year Anniversary Party
(What to Wear: Cocktail Attire)

In honor of the 10 Year Anniversary this weekend, we’re recognizing some of our most colorful characters with high school-style superlatives. Cast your vote HERE before Saturday; winners will be announced during the party on Saturday night. Note: You can only vote for one person per category, and that person CANNOT be a CFNE coach.

CFNE is closed this Saturday and Sunday for Party Prep and Breakdown, BUT you can still workout!

Alternative workouts:

Saturday (8am) – Wreckbag Mile at Natick High School Track

Sunday – Open Gym at TILT 1 and 2
Sudbury: 9am-12pm
Waltham: 10am-1pm or Take a Yoga Class at 9am!
No charge to CFNE Members. 

Don’t forget to record your Random Act of Kindness on the challenge board in the gym! For every RAK, $500 (up to $10,000) will go to Kettlebells4Kids! 

 

Wednesday 12.13.17

Christian

OPEN & PERFORMANCE
“Wiped Clean”
5 Rounds, On the 4:00
30 Air Squats
20/15 Calorie Row
7 Clean and Jerks (115/80)

FITNESS
“Wiped Clean”
5 Rounds, On the 4:00
30 Air Squats
20/15 Calorie Row
7 Clean and Jerks (95/65)

Post scores to comments.

Box Brief
**Save the Date**
Saturday, December 16th – CFNE 10 Year Anniversary Party
(What to Wear: Cocktail Attire)

In honor of the 10 Year Anniversary this weekend, we’re recognizing some of our most colorful characters with high school-style superlatives. Cast your vote HERE before Saturday; winners will be announced during the party on Saturday night. Note: You can only vote for one person per category, and that person CANNOT be a CFNE coach.

CFNE is closed this Saturday and Sunday for Party Prep and Breakdown, BUT you can still workout!

Alternative workouts:

Saturday (8am) – Wreckbag Mile at Natick High School Track

Sunday – Open Gym at TILT 1 and 2
Sudbury: 9am-12pm
Waltham: 10am-1pm or Take a Yoga Class at 9am!
No charge to CFNE Members.

Don’t forget to record your Random Act of Kindness on the challenge board in the gym! For every RAK, $500 (up to $10,000) will go to Kettlebells4Kids!

Tuesday 12.12.17

April

OPEN
Overhead Squat

Heavy 3

followed by…

“Over and Out”
For Time:

20 Power Snatches (95/65)
20 Lateral Barbell Burpees
20 Overhead Squats (95/65)
20 Lateral Barbell Burpees
20 Squat Snatches (95/65)

PERFORMANCE
Overhead Squat

Heavy 3

followed by…

“Over and Out”
For Time:
20 Power Snatches (95/65)
20 Lateral Barbell Burpees
20 Overhead Squats (95/65)
20 Lateral Barbell Burpees
20 Power Snatches (95/65)

FITNESS
Overhead Squat

Heavy 3

followed by…

“Over and Out”
For Time:
20 Power Snatches (75/55)
20 Burpees
20 Overhead Squats (75/55)
20 Burpees
20 Power Snatches (75/55)

Post scores to comments.

Box Brief
**Save the Date**
Saturday, December 16th – CFNE 10 Year Anniversary Party
(What to Wear: Cocktail Attire)

CFNE is closed this Saturday and Sunday for Party Prep and Breakdown, BUT you can still workout!

Alternative workouts:

Saturday (8am) – Wreckbag Mile at Natick High School Track

Sunday – Open Gym at TILT 1 and 2
Sudbury: 9am-12pm
Waltham: 10am-1pm or Take a Yoga Class at 9am!
No charge to CFNE Members. 

Don’t forget to record your Random Act of Kindness on the challenge board in the gym! For every RAK, $500 (up to $10,000) will go to Kettlebells4Kids! 

Monday 12.11.17

Sarah

OPEN & PERFORMANCE
“Full Circle”
For Time:

1500m Row
100 Double Unders
50 Calorie Bike
100 Double Unders
1500m Row

FITNESS
“Full Circle”

For Time:
1500m Row
200 Single Unders
50 Calorie Bike
200 Single Unders
1500m Row

Post scores to comments.

Compare scores HERE

Box Brief
**Save the Date**
Saturday, December 16th – CFNE 10 Year Anniversary Party

Don’t forget to record your Random Act of Kindness on the challenge board in the gym! For every RAK, $500 (up to $10,000) will go to Kettlebells4Kids! 

 

Sunday 12.10.17

Kate

OPEN – PERFORMANCE – FITNESS
Deadlift

Heavy set of 5

followed by…

“Front to Back”
3 Rounds, Not for Time:
10 Strict Toes to Bar
20 Romanian Deadlifts (45/35)
30 Abmat Sit-Ups
40 Banded Good Mornings

Post scores to comments. 

Box Brief
**Save the Date**

Saturday, December 16th – CFNE 10 Year Anniversary Party

Don’t forget to record your Random Act of Kindness on the challenge board in the gym! For every RAK, $500 (up to $10,000) will go to Kettlebells4Kids! 

Saturday 12.9.17

Taylor

OPEN & PERFORMANCE
“Three Peat”

Teams of 3
AMRAP 25:
70/50 Calorie Row, 70 Bar-Facing Burpees, 70 Power Snatches (75/55)
60/40 Calorie Row, 60 Bar-Facing Burpees, 60 Power Snatches (95/65)
50/35 Calorie Row, 50 Bar-Facing Burpees, 50 Power Snatches (115/80)
40/30 Calorie Row, 40 Bar-Facing Burpees, 40 Power Snatches (135/95)
30/20 Calorie Row, 30 Bar-Facing Burpees, Max Power Snatches (155/105)

FITNESS
“Three Peat”

Teams of 3
AMRAP 25:
70/50 Calorie Row, 70 Burpees, 70 Power Snatches (55/35)
60/40 Calorie Row, 60 Burpees, 60 Power Snatches (75/55)
50/35 Calorie Row, 50 Burpees, 50 Power Snatches (95/65)
40/30 Calorie Row, 40 Burpees, 40 Power Snatches (115/80)
30/20 Calorie Row, 30 Burpees, Max Power Snatches (135/95)

Post scores to comments.

Box Brief
**Save the Date**
Saturday, December 16th – CFNE 10 Year Anniversary Party

Don’t forget to record your Random Act of Kindness on the challenge board in the gym! For every RAK, $500 (up to $10,000) will go to Kettlebells4Kids! 

Friday 12.8.17

Happy Birthday Coach Tori!

OPEN & PERFORMANCE
“Heartbreak Kid”

3 Rounds:
10 Front Squats (185/135)
20 Chest to Bar Pull-Ups
50 Double Unders

FITNESS
“Heartbreak Kid”

3 Rounds:
10 Front Squats (135/95)
20 Pull-Ups
100 Single Unders

Post scores to comments.

Compare scores HERE

Box Brief 
**Save the Date**
Saturday, December 16th – CFNE 10 Year Anniversary Party

Don’t forget to record your Random Act of Kindness on the challenge board in the gym! For every RAK, $500 (up to $10,000) will go to Kettlebells4Kids! 

Thursday 12.7.17

OPEN – PERFORMANCE – FITNESS
“Switch Gears”

8 Rounds of :20 On / :10 Off:
Kettlebell Swings (53/35)
Bike
Sit-Ups
Shuttle Sprints

Post scores to comments.

Box Brief
**Save the Date**
Saturday, December 16th – CFNE 10 Year Anniversary Party

Don’t forget to record your Random Act of Kindness on the challenge board in the gym! For every RAK, $500 (up to $10,000) will go to Kettlebells4Kids! 

Wednesday 12.6.17

Dan

OPEN & PERFORMANCE
Hang Power Clean

Heavy Set of 3

followed by…

“Sky Hook”
3 Rounds:
20 Hang Power Cleans (95/65)
20 Front Squats (95/65)
20 Push Press (95/65)

FITNESS
Hang Power Clean

Heavy Set of 3

followed by…

“Sky Hook”
3 Rounds:
20 Hang Power Cleans (75/55)
20 Front Squats (75/55)
20 Push Press (75/55)

Post scores to comments.

Box Brief 
**Save the Date**
Saturday, December 16th – CFNE 10 Year Anniversary Party

 Don’t forget to record your Random Act of Kindness on the challenge board in the gym! For every RAK, $500 (up to $10,000) will go to Kettlebells4Kids!

Tuesday 12.5.17

Rich

OPEN – PERFORMANCE – FITNESS
“Half and Half”

Teams of 2
8 Rounds For Time:
400 Meter Row
200 Meter Wreckbag Run (50/35)

Partners complete full rounds before switching. Four rounds each partner.

Post scores to comments.

Box Brief
**Save the Date**
Saturday, December 16th – CFNE 10 Year Anniversary Party

Don’t forget to record your Random Act of Kindness on the challenge board in the gym! For every RAK, $500 (up to $10,000) will go to Kettlebells4Kids!

Monday 12.4.17

Sarah

OPEN & PERFORMANCE
“Four Thirty”

AMRAP 20:
30 Dumbbell Snatches (50/35)
30 Box Jumps (24/20)
30/21 Calorie Bike
30 Toes to Bar

FITNESS
“Four Thirty”

AMRAP 20:
30 Dumbbell Snatches (35/25)
30 Box Jumps (24/20)
30/21 Calorie Bike
30 Toes to Bar

Post scores to comments.

Box Brief 
**Save the Date**
Saturday, December 16th – CFNE 10 Year Anniversary Party

 

Sunday 12.3.17

Ruben

NEW OPEN GYM HOURS: 8am – 11am

OPEN – PERFORMANCE – FITNESS
“Cinder Block”

For Time:
10 Strict Pull-ups, 15/12 Calorie Bike
10 Strict Pull-ups, 15/12 Calorie Bike
10 Strict Pull-ups, 15/12 Calorie Bike
20 Push-ups, 15/12 Calorie Bike
20 Push-ups, 15/12 Calorie Bike
20 Push-ups, 15/12 Calorie Bike
30 Air Squats, 15/12 Calorie Bike
30 Air Squats, 15/12 Calorie Bike
30 Air Squats, 15/12 Calorie Bike

Post scores to comments.

Box Brief
Congratulations to all the November Achievers!

**Save the Dates**
Saturday, December 16th – CFNE 10 Year Anniversary Party 

Saturday 12.2.17

Member of the Month, Matt Lescoe, and his Mayhem Crew!

OPEN & PERFORMANCE
“Adderall”

0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (135/95)
10:00 – 13:00 – Rest
13:00 – 20:00 – 800m Run, Max Power Snatch (115/80)
20:00 – 23:00 – Rest
23:00 – 27:00 – 400m Run, Max Thrusters (95/65)

FITNESS
“Adderall”

0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (115/80)
10:00 – 13:00 – Rest
13:00 – 20:00 – 800m Run, Max Power Snatch (95/65)
20:00 – 23:00 – Rest
23:00 – 27:00 – 400m Run, Max Thrusters (75/55)

Post scores to comments.

Compare scores HERE

Box Brief
Congratulations to Super Committed and Committed Club Members for the Month of November! The winner of the committed club raffle for a $50 Gift Card to J&M Diner is Sam Landau!

Super Committed Club
Rebecca Cahaly 26
Toni Indresano-DiRuscio 26
Sharon Winn 29
Matt Lescoe 29

Committed Club
Kathy Langen 20
James Sheridan 20
Lynn Connor 20
Julie Trask 20
Ruben Galindo 20
Todd Himstead 20
Christian Ricard 20
Jerry Fireman 20
Krystle Orlando 21
Julie Lee 21
Reggie Santos 21
Raymonde Arseneau 21
Matt Pare 21
Kate Auletta 21
Claire Lyons 21
Michelle Marshall 21
Brian Curley 21
Sarah Gardner 22
Sam Landau 22
David Weisman 22
Renata Dos Santos 22
Nathan Bluhm 22
Glenn Cahaly 23
Angelo Gianakis 23
Michael Gray 24
Michelene Flanigon 24
Karen Hayes 24
Dymtro Boyko 24
Gradon Winn 24

**Save the Dates**
Saturday, December 16th – CFNE 10 Year Anniversary Party

Friday 12.1.17

Free Class Friday!

OPEN & PERFORMANCE
“Free Bird”
Teams of 3
AMRAP 20:
7 Kettlebell Swings (70/53)
10/7 Calorie Bike
7 Burpees

Teammates complete full rounds, then switch.

FITNESS
“Free Bird”
Teams of 3
AMRAP 20:
7 Kettlebell Swings (53/35)
10/7 Calorie Bike
7 Burpees

Teammates complete full rounds, then switch.

Post scores to comments.

Box Brief
Congratulations to December Member of the Month, Matt Lescoe!

1. When and how did you get started with us?

I started in the Spring of 2013 at the urging (constant harassment but glad they did) from Steve and Nicole Dillberg who were my neighbors at the time. I took the Elements course with Ashley (Rockstar) and I ended up joining the 7:30pm class taught by Max. Know how certain events or images are burned in your head? Well, I was really nervous at my first class as I didn’t really know what to expect or if I would even make it through the workout. However, when I walked into CFNE for my first class, guess what I saw?!? Coach Max dancing and lip-synching to the song “Roar” on top of a box with a PVC tube. I quickly realized there was no reason to be nervous and have enjoyed every class since. If by some rare chance, Crossfit Tilt doesn’t work out for Max, I feel like he could have a career on America’s Got Talent.

2. Favorite workout? / Least favorite workout?

Filthy Fifty is by far my favorite workout as it’s a total mind game to me and I like the challenge. I feel like I’m making great time and I’m on top of my game until I hit the Wall Balls and Burpees. Then it turns into several minutes of me questioning my sanity, wondering if someone switched the wall ball on me, and will I be able to get up from the floor after this next burpee? As for my least favorite workout…I don’t think I have one but I definitely struggle with Thrusters.

3. What’s the wallpaper on your phone right now?

My wallpaper is a picture of a ski slope in the summer at Stowe. I hiked up one of the ski slopes as a personal goal.

4. What’s in your most frequently used emoji tab? 

Now that I look at the screen, it appears I‘ve been eating too many bad carbs and may have some anger issues at people who don’t know how to board an airplane.

5. What’s your favorite CFNE tradition?

Hopefully the 24 hour Hero WOD will become a tradition as I thought it brought everyone together for a great cause. Also, listening to Coach Harry or Coach Geoff give the Pre-Murph speech. Such great Patriotism and Dedication from those two guys.

6. What’s the best part about working out with the Mayhem at 5:30am?

There are two things that make working out with the Mayhem great. One, the people. I’ve been recovering from a back injury and everyone has been extremely supportive in helping me get better. Working out alone in the Breakdown lane can be difficult but I can honestly say I wouldn’t be as far along in my recovery without this group of people. Thank you Mayhem! Two, watching Coach Christine and David W. set up the boxes, rowers or bikes in the morning. They do a great job every morning setting up the gym but talk about a whole new level of OCD!! Every box, rower or bike MUST be set up a certain way or there is going to be hell to pay. Don’t believe me? I “triple dog dare” you (what holiday movie reference?) to move a box, bike or rower out of alignment when you take Coach Christine’s class and watch what happens. (legal disclaimer: I can’t be held responsible for Coach Christine’s verbal or physical outburst if you attempt this) I have a feeling I’m going to pay dearly for this.

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

The Natick and Framingham Rail trail that is under construction. http://www.crtrail.org/

8. What’s your favorite cheat food?

Ben, I know this isn’t Paleo Approved and will likely cost me a burpee penalty at some point but it’s all about Cheese Fries! Over the last year I’ve been on a quest for the best Cheese Fries in the area. It doesn’t matter if it’s tater tots, steak fries, or regular fries. As long as it’s covered in glorious melted cheese! I’m open to recommendations so send them my way but hurry, the Food Challenge is almost upon us so that means no Cheese Fries for several weeks.

9. What superpower would you want to possess?

Flying. I travel a lot for work and am tired of the passengers who don’t know how to properly board the plane. I always seem to get stuck behind the person who is talking on the phone about how important they think they are, while they take off a heavy long coat, drinking a coffee, and trying to put a suitcase into the overhead. (I’m getting aggravated just thinking about it)

10. If you could travel anywhere outside of this planet, where would you go and why?

Probably the Moon. Why you ask? It seems that every few months there is another article on the internet (very reliable source for the truth) about the Moon Landing Conspiracy. The latest article states that you can see the image of a man, without a spacesuit on, in the reflection of the Astronaut’s visor as he’s walking on the moon. I need to settle this question once and for all.

**Save the Dates**
Today, December 1st – Free Class Friday
Saturday, December 16th – CFNE 10 Year Anniversary Party

Thursday 11.30.17

PQP

OPEN
“Hindsight”
AMRAP 20:
2 Bar Muscle-ups
4 Strict Handstand Push-ups
8 Dumbbell Hang Squat Cleans (50’s/35’s) 

PERFORMANCE
“Hindsight”
AMRAP 20:
7 Chest to Bar Pull-ups
7 Dumbbell Push Press (50’s/35’s)
7 Dumbbell Hang Squat Cleans (50’s/35’s) 

FITNESS
“Hindsight”
AMRAP 20:
7 Pull-ups
7 Dumbbell Push Press (35’s/25’s)
7 Dumbbell Front Squats (35’s/25’s)

Post scores to comments.

Box Brief
**Save the Dates**

Friday, December 1st – Free Class Friday
Saturday, December 16th – CFNE 10 Year Anniversary Party

Wednesday 11.29.17

Melinda and her boys. For each Random Act of Kindness submitted by CFNE over the next 3 months, there will be a $500 donation up to $10,000 to Kettlebells 4 Kids.

OPEN – PERFORMANCE – FITNESS
“Johnny”

Teams of 2
For Time:
Buy-In: 600 Meter Run
3 Rounds:
19 Calorie Row (each)
87 Erg Jump Overs
7 Rope Climbs
Cash-Out: 600 Meter Run, 1 Random Act of Kindness

CrossFit WODs often acknowledge amazing heroes that have selflessly given the ultimate sacrifice.  This WOD is a bit different in that it celebrates the life of the son of one of our own Crossfit dads.  Johnny had a giving soul, where he showed little ego and lots of humility, caring, and kindness.  Life was not always easy, but that did not slow him down.  In fact, Johnny became an amazing athlete (state championship tennis team, expert skier and swimmer) and excelled in school (class valedictorian, class president, attended Harvard).  Sadly, Johnny died too early 10 years ago this coming November 29th.

This workout reflects many aspects of Johnny’s life.  He was born in 1987, which is why we have 87 Erg Jump Overs.  He then lived 19 years and passed away in 2007, which is represented by the 19 Calorie Row and the 07 rope climbs.  And together as partners you will be running a total of 2400M, where the total feet run represents the number of days in Johnny’s life.

The specific exercises are based on many aspects of Johnny’s sports life, as the run represents his training for the Boston Marathon in 2007, the rowing symbolizes the Charles River which flows next to Harvard where he was going to college and training for the marathon, the erg jump overs represent bumps skiing which was one of Johnny’s favorite sports, and the rope climbs represent all the fun he had as a kid in the playground.

So, have fun, enjoy, and celebrate Johnny’s life!

1 Random Act Of Kindness
1. Someone/people you don’t know today
2. No benefit to you (other than you feeling good for what you did)
3. Makes at least one person’s life easier for a minute, an hour, a day, or more

Time Cap: End of December (making this the longest CrossFit WOD)

List your RAK on the wall board next to the garage door. No names, just list what you did, as it may give others ideas. 

As an added bonus, in honor of Johnny’s giving nature, for each RAK submitted by CFNE through the end of December, there will be a $500 donation up to $10,000 to Kettlebells 4 Kids.

Post scores to comments.

Box Brief
**Save the Dates**
Friday, December 1st – Free Class Friday 

Saturday, December 16th – 10 Year Anniversary Holiday Party 

Tuesday 11.28.17

Enzo

OPEN & PERFORMANCE
“Black and Blue”

5 Rounds:
10 Power Cleans (135/95)
10 Burpees

FITNESS
“Black and Blue”

5 Rounds:
10 Power Cleans (115/80)
10 Burpees

Post scores to comments.

Compare scores HERE

Box Brief 
**Saves the Dates**
Friday, December 1st – Free Class Friday
Saturday, December 16th – CFNE 10 Year Anniversary Party

Monday 11.27.17

Rita

OPEN – PERFORMANCE – FITNESS
Front Squat

Heavy Set of 2

followed by…

“Eikcaj”
30 Pull-ups
50 Thrusters (45/35)
1,000 Meter Row

Post scores to comments

BOX BRIEF
**Save the Dates**
Friday, December 1st – Free Class Friday
Saturday, December 16th (7pm) – 10 Year Anniversary Party

Sunday 11.26.17

Ben

OPEN – PERFORMANCE – FITNESS
“Swing Set”

AMRAP 15:
100 Meter Run, 2 Kettlebell Swings (53/35)
100 Meter Run, 4 Kettlebell Swings (53/35)
100 Meter Run, 6 Kettlebell Swings (53/35)
100 Meter Run, 8 Kettlebell Swings (53/35)
100 Meter Run, 10 Kettlebell Swings (53/35)

Continue to add (2) reps per round

Post scores to comments.

BOX BRIEF
**Save the Dates**
Today, November 26th (12:30 – 1:30) – Free Daily Structure & Purpose Seminar with Harry
Friday, December 1st – Free Class Friday
Saturday, December 16th (7pm) – 10 Year Anniversary Party

Saturday 11.25.17

Nicole

OPEN & PERFORMANCE
“Long Gone”

5 Rounds:
AMRAP 1:00 at each station:
Wallballs (20/14)
Dumbbell Snatch (50/35)
Calorie Bike

Rest 1:00 between rounds

FITNESS
“Long Gone”
5 Rounds:
AMRAP 1:00 at each station:
Wallballs (20/14)
Dumbbell Snatch (35/25)
Calorie Bike

Rest 1:00 between rounds

Post scores to comments.

Box Brief 
**SAVE THE DATES**
Tomorrow, November 26th (12:30 – 1:30) – Free Daily Structure & Purpose Seminar with Harry
Saturday, December 16th – CFNE 10 Year Anniversary Party