Tuesday 4.23.19

Adi

OPEN – PERFORMANCE – FITNESS
“Boxed Out”
3 Rounds
500 Meter Row
400 Meter Run

Rest 3 Minutes Between Rounds

Post Score to Comments

Compare Scores HERE

Box Brief
Final Day to Weigh In for the Nutrition Challenge!
Ends May 24th
Scored on Attendance and Body Comp Change!

Monday 4.22.19

Arianna

OPEN & PERFORMANCE
“Destiny’s Child”
15-12-9:

Power Snatch (95/65)
Box Jump Overs (24”/20″)

Directly Into…

15-12-9:
Overhead Squats (95/65)
Lateral Barbell Burpees

 

FITNESS
“Destiny’s Child”
15-12-9:

Power Snatch (75/55)
Box Jump Overs (24”/20″)

Directly Into…

15-12-9:
Overhead Squats (75/55)
Lateral Barbell Burpees

 

Post Score to Comments

Box Brief
**The Nutrition Challenge Starts Today**
Weigh ins end tomorrow so sign up now!
Class vs Class vs Class….
Scored on Attendance and Body Composition Change

Sunday 4.21.19

Mary

OPEN & PERFORMANCE
“Strict Lynne”
5 Rounds:

Max Bench Press (Bodyweight)
Max Strict Pull-Ups

Rest 3 Minutes Between Rounds

FITNESS
“Strict Lynne”
5 Rounds:

Max Bench Press (3/4 Bodyweight)
Max Strict Pull-Ups

Rest 3 Minutes Between Rounds

Post Score to Comments

Compare Scores HERE

Box Brief
Memorial Day Meltdown Nutrition Challenge Starts Tomorrow!
Still time to weigh in and sign up!

Saturday 4.20.19

Doc Rockett

OPEN & PERFORMANCE
“Wreck Yourself”
Teams of 3

For Time:
600 Meter Wreck Bag Run (50/35)
6 Rope Climbs
20 Squat Cleans (135/95)
600 Meter Wreck Bag Run (50/35)
9 Rope Climbs
35 Squat Cleans (135/95)
600 Meter Wreck Bag Run (50/35)
12 Rope Climbs
50 Squat Cleans (135/95)

FITNESS
“Wreck Yourself”
Teams of 3
For Time:
600 Meter Wreck Bag Run (50/35)
6 Rope Climbs
20 Squat Cleans (95/65)
600 Meter Wreck Bag Run (50/35)
9 Rope Climbs
35 Squat Cleans (95/65)
600 Meter Wreck Bag Run (50/35)
12 Rope Climbs
50 Squat Cleans (95/65)

Post Score to Comments

Box Brief
Memorial Day Meltdown Nutrition Challenge Starts April 22nd!
Weigh in now!
Remember No Food, Drink, or Working Out 3 Hours Before the InBody

Friday 4.19.19

Gradon

OPEN & PERFORMANCE
“Vader”
3 Rounds:
24/17 Calorie Row
21 Wallballs (20/14)
18 Alternating Dumbbell Snatches (50/35)
15 Lateral Burpees over Dumbbell

FITNESS
“Vader”
3 Rounds:
24/17 Calorie Row
21 Wallballs (14/10)
18 Alternating Dumbbell Snatches (35/25)
15 Lateral Burpees over Dumbbell

Post Score to Comments

Box Brief
**NUTRITION CHALLENGE**
Memorial Day Meltdown Starts Next Monday
Sign up and weigh in!

Thursday 4.18.19

The CFNE Way - Episode 55 - The Memorial Day Meltdown
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CFNE BURN
4.18.19
0:00 – 10:00

AMRAP 10
10 Plate Deadlifts
10 Air Squats
150 Meter Run or 15/9 Cal Machine

12:00 – 22:00

AMRAP 10
10 Push-Ups
5/5 Plate Reverse Lunges
10 Hollow Rocks

24:00 – 32:00

AMRAP 8
100m Plate Run or 10/7 Calorie Machine
10 Plate Squats
20 Mountain Climbers

34:00 – 40:00

AMRAP 6
100m Run or 10/7 Calorie Machine
12 Burpees

 

Post Score to Comments

Box Brief
Today we are running a “Burn Class” Program at every class today. We want to give every class the opportunity to experience this new program. We’re excited to show off the new program at CFNE!

Wednesday 4.17.19

Dan

OPEN & PERFORMANCE
“Doorbell”
AMRAP 18:
30/21 Calorie Bike
15 Strict Pull-ups
15 Dumbbell Deadlifts (50’s/35’s)
15 Dumbbell Front Squats (50’s/35’s)

FITNESS
“Doorbell”
AMRAP 18:
30/21 Calorie Bike
15 Strict Pull-ups
15 Dumbbell Deadlifts (35’s/25’s)
15 Dumbbell Front Squats (35’s/25’s)

Post Score to Comments

Box Brief

Meet New Intern Declan!

What’s your full name and do you have any nicknames?

My full name is Declan McMahon, I am also sometimes referred to as “Dec” (I have no preference). 

Where did you grow up?

I have lived in Natick my entire life, growing up close to the Cole Center in West Natick. 

What song would you play on repeat if you had to torture someone? 

Definitely “Photograph” by Nickelback.

If you had to build a house out of one food, what would it be? 

I would probably use something fluffy like marshmallows.

What’s your favorite workout of all time?

My favorite workout is anything involving squats or power cleans.  

Where did you go to school and where are you going to college? 

I currently go to Natick High School and I am attending UMass Amherst next fall. 

What movie title would you use to describe your life? 

Iron Man

What are two truths and a lie about you?

I played my final game of high school football at Fenway Park.

I love rollercoasters. 

I’ve never been to New York City.

If you were given a million dollars today, how would you spend it?

If I was given a million dollars today I would use it to pay for college for myself, my two older brothers, and my younger sister. 

If you could make a rule for a day and everyone had to follow it, what would it be?

Everyone must use public transportation, carpool, walk, bike (etc.) to reduce their carbon footprint. 

Tuesday 4.16.19

Ryan

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

“Grace”
For Time:
30 Clean & Jerks (135/95)

FITNESS
Power Clean & Push Jerk
Build to a Heavy Single

“Graceful”
AMRAP 8:
7 Clean and Jerks (115/80)
50 Single Unders

Post Score to Comments

Compare Scores HERE

Box Brief
Memorial Day Meltdown Nutrition Challenge Starts April 22nd!
Weigh in now!
Remember No Food, Drink, or Working Out 3 Hours Before the InBody

Monday 4.15.19

Emma

OPEN – PERFORMANCE – FITNESS
“Marathon Monday”
2 Rounds:
400 Meter Run, 26 Hand Release Push-ups
400 Meter Run, 26 Kettlebell Swings (53/35)
400 Meter Run, 26 AbMat Sit-ups
400 Meter Run, 26 Deadlifts (75/55)
400 Meter Run, 26 Air Squats
400 Meter Run, 26 Box Jumps (24/20)

Post Score to Comments

Box Brief
1 CLASS TODAY!!!
6am Marathon Monday WOD
Meeting a Coach Christines – 96 W Central St Natick – Afterparty and cheer on runners!

Sunday 4.14.19

Tory

OPEN & PERFORMANCE
“Step Down”
3 Rounds:
30 Sumo Deadlift High Pulls (95/65)
150′ Walking Lunge

FITNESS
“Step Down”
3 Rounds:
30 Sumo Deadlift High Pulls (75/55)
150′ Walking Lunge

Post Score to Comments

Box Brief
Today: Bodybuilding Seminar 8 – 9am before Open Gym!
Tomorrow: Marathon Monday WOD @ 6AM

Saturday 4.13.19

OPEN – PERFORMANCE – FITNESS
“Tip Toe”
21-18-15-12-9-6-3
200 Meter Run
Toes to Bar
Burpees

Post Score to Comments

Box Brief
Sunday 4/14: Bodybuilding Seminar w/ Coach Shea
Monday 4/15: Marathon Monday Schedule – 6AM Class Marathon WOD
Monday 4/22: Start of the Memorial Day Meltdown Nutrition Challenge

Friday 4.12.19

Chris

OPEN & PERFORMANCE
“TNT”
For Time:
30 Power Snatches
30 Power Clean and Jerks
30 Thrusters

Barbell: 95/65

FITNESS
“TNT”
AMRAP 12
30 Power Snatches
30 Power Clean and Jerks
30 Thrusters

Barbell: 75/65

Post Score to Comments

Compare Scores HERE

Box Brief
Sunday 4/14: Bodybuilding Seminar w/ Coach Shea
Monday 4/15: Marathon Monday Schedule – 6AM Class Marathon WOD
Monday 4/22: Start of the Memorial Day Meltdown Nutrition Challenge

Thursday 4.11.19

Joe

OPEN & PERFORMANCE
“Christine”
3 Rounds:
500 Meter Row
12 Deadlifts (Bodyweight)
21 Box Jumps (20′)

FITNESS
“Christine”
3 Rounds:
500 Meter Row
12 Deadlifts (3/4 Bodyweight)
21 Box Jumps (20′)

Post Score to Comments

Box Brief
Sunday 4/14: Bodybuilding Seminar w/ Coach Shea
Monday 4/15: Marathon Monday Schedule – 6AM Class Marathon WOD
Monday 4/22: Start of the Memorial Day Meltdown Nutrition Challenge

Wednesday 4.10.19

Garrett

OPEN
Front Squat
Build to a Heavy Set of 3

“Heartbreak Kid”
3 Rounds:
10 Front Squats (185/135)
20 Chest to Bar Pull-ups
50 Double Unders

PERFORMANCE
Front Squat
Build to a Heavy Set of 3

“Heartbreak Kid”
3 Rounds:
10 Front Squats (185/135)
20 Pull-ups
50 Double Unders

FITNESS
Front Squat
Build to a Heavy Set of 3

“Heartbreak Kid”
AMRAP 12
10 Front Squats (135/95)
20 Pull-ups
50 Double Unders

Post Score to Comments

Compare Front Squats HERE

Compare Heartbreak Kid HERE

Box Brief
**This Sunday April 14th**
Hypertrophy Seminar w/ Coach Shea 8am – 9am
Free to all!

Tuesday 4.9.19

Barry

OPEN & PERFORMANCE
“Bad Blood”
5 Rounds:
1 Minute Wallballs (20/14)
1 Minute Push Presses (95/65)
1 Minute Calorie Bike
1 Minute Rest

FITNESS
“Bad Blood”
5 Rounds:
1 Minute Wallballs (14/10)
1 Minute Push Presses (75/55)
1 Minute Calorie Bike
1 Minute Rest

Post Score to Comments

Box Brief
Memorial Day Meltdown Challenge Starts April 22nd!
Class vs Class vs Class….
Free to all members
Weigh ins Start Next Week!

Monday 4.8.19

Tom

OPEN & PERFORMANCE
Power Clean
Build to a Heavy Set of 3

“Black and Blue”
5 Rounds
10 Power Cleans (135/95)
10 Burpees

FITNESS
Power Clean
Build to a Heavy Set of 3

“Black and Blue”
5 Rounds
10 Power Cleans (115/80)
10 Burpees

Post Score to Comments

Compare Scores HERE

Box Brief
Next Week is Marathon Monday
Annual Marathon Monday WOD at 6AM!

Sunday 4.7.19

Barry

OPEN & PERFORMANCE
“Seal Level”
For Time:
2,500/2,000 Meter Row

*Every 3 Minutes (Starting at 0:00):
10 Kettlebell Swings (70/53)
30 Double Unders

 

FITNESS
“Seal Level”
For Time:
2,500/2,000 Meter Row

*Every 3 Minutes (Starting at 0:00):
10 Kettlebell Swings (53/35)
45 Single Unders

 

Post Score to Comments

Box Brief
Memorial Day Meltdown Nutrition Challenge
Starting April 22nd!

Saturday 4.6.19

The CFNE Way - Episode 53 - Fist Bump Etiquette
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OPEN & PERFORMANCE
“Me Three”
Teams of 3
For Time (30 Minute Cap):
100 Pull-ups
100 Overhead Squats (75/55)
80 Box Jump Overs (24/20)
80 Thrusters (95/65)
60 Toes to Bar
60 Front Squats (115/80)
40 Burpee Box Jumps (24/20)
40 Clusters (135/95)

FITNESS
“Me Three”
Teams of 3
For Time (30 Minute Cap):
100 Pull-ups
100 Overhead Squats (65/45)
80 Box Jump Overs (24/20)
80 Thrusters (75/55)
60 Toes to Bar
60 Front Squats (95/65)
40 Burpee Box Jumps (24/20)
40 Clusters (115/80)

Post Score to Comments

Box Brief
– – – – – – – – – – – – – – – – – – – – – – – – – – – – –
Burn Class Continues!
Mon – Fri @ 10:30am
Spread the word, no barrier to entry!
– – – – – – – – – – – – – – – – – – – – – – – – – – – – –

Friday 4.5.19

Lindsey

OPEN – PERFORMANCE – FITNESS
5 Rounds
AMRAP 4:
30/20 Calorie Row
30/20 Calorie Bike
AMRAP 10 Meter Shuttles

4 Minutes Rest Between Rounds

Post Score to Comments

Box Brief
**TODAY**
Free Class Friday!
Bring in your friends and family for FREE classes all day

Thursday 4.4.19

Karen

OPEN & PERFORMANCE
“Rope Swing”
AMRAP 15:
3 Rope Climbs
15 Kettlebell Swings (53/35)
30 AbMat Sit-ups

FITNESS
“Rope Swing”
AMRAP 15:
1 Rope Climbs (15′)
15 Kettlebell Swings (53/35)
30 AbMat Sit-ups

Post Score to Comments

Box Brief

Congrats to all of our March Achievers!