Thursday 10.17.19

PQP celebrating Goat Day!

OPEN & PERFORMANCE
“Goat Day”
On the Minute x 20:
Odd: Movement 1
Even: Movement 2

FITNESS
“Goat Day”
On the 4:00 x 5 Rounds
30 air Squats
20 Wreck Bag to Shoulder (50/35)
10 Bag-Facing Burpees

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Box Brief
“Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Pull-ups, Overhead Squats, Handstand Push-ups. These are the best days to turn perceived weaknesses into strengths. No better way to do that than today. We don’t improve our technique with a high heart rate – that’s what we refer to as “training”. Today is geared towards “practice,” dialing in our mechanics with a controlled heart rate. As an example, to improve the technique of double-unders, we want to practice at a low-intensity where we can really focus on the mechanics of the hands and the timing of the jump. When we couple “training” with “practice” throughout the week in the right doses, we set ourselves on the fast track to results. Choose two “Goats” to work on, and we’ll alternate between them on each minute. Choose an appropriate rep scheme for each movement that keeps things in the practice intensity range.

Wednesday 10.16.19

OPEN – PERFORMANCE – FITNESS
“Bam Bam”
Teams of 3
AMRAP 25:
10/7 Calorie C2 Bike
10 Slamballs (30/20)
10 Shuttle Runs (10 Meters)

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Box Brief
*Save the Date*
Friday Night Lights, to celebrate the end of the 2020 Open, is taking place on Friday 11/8 at 6:30pm.
Come do the workout or cheer on your friends!

Tuesday 10.15.19

Darcy!

OPEN & PERFORMANCE
Thruster
Build to a Heavy Set of 3

“Child’s Play”
3 Rounds:
10 Thrusters (115/85)
20 Deadlifts (115/85)
50 Double Unders

FITNESS
Thruster
Build to a Heavy Set of 3

“Child’s Play”
3 Rounds:
10 Thrusters (95/65)
20 Deadlifts (95/65)
75 Single Unders

 

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Box Brief
To guarantee you’re on a team for the Halloween Throwdown make sure you sign up by Tuesday. You won’t want to miss the team workouts, beer mile, and food & drinks. This event is for everyone! Just like class we can scale and modify as needed. Check out the workouts:

1) Davy Jones’s Locker
In 12 minutes
100/70 cal row
Build to a heavy set of 3 front squat
from the floor

2) Freddy Krueger
Athlete 1:
12-9-6
Kettlebell Deadlift 70/53
Burpees

Athlete 2:
15-12-9
Russian Kettlebell Swings 70/53
Burpees

Athlete 3
21-15-9
Kettlebell Swings 70/53
Burpees
*15 minute cap

3) HamBERGlar
AMRAP 12
100 cal berg
100 20″step ups/ 20″ box jumps/ 24″ box jump
100 knees to waist/ knees to chest/ toes to bar

Monday 10.14.19

S’Murph! Do you like puns? Dressing up? And working out in costumes? Then make sure you sign up for the Halloween Throwdown.

OPEN
“Open 20.1”
10 Rounds:
8 Ground to Overhead (95/65)
10 Bar Facing Burpees

Time Cap: 15 Minutes

 

PERFORMANCE & FITNESS
“Point Break”
AMRAP 15:
5 Strict Pull-ups
10 Single Dumbbell Hang Clean and Jerks (50/35)
15 AbMat Sit-ups

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Box Brief
Happy Columbus Day!
The gym is open from 6am to 11am today, for open gym… during the Open. See you in the morning!

Sunday 10.13.19

You will BEE so happy that you signed up for the Halloween Throwdown!

OPEN – PERFORMANCE – FITNESS
“Sweat Buckets”
50-40-30-20-10: Calorie Row
10-20-30-40-50: Calorie C2 Bike

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Box Brief
Make sure you get on a team for the CFNE Halloween Throwdown! It’s the best day at CFNE!
You can sign up as late as the 15th. Ask the Front Desk for details.

Saturday 10.12.19

Ally “Bushey” Leard

OPEN & PERFORMANCE
“Mind Control”
AMRAP 20:
7 Toes to Bar
7 Front Squats (135/95)
200 Meter Run

FITNESS
“Mind Control”
AMRAP 20:
7 Toes to Bar
7 Front Squats (115/85)
200 Meter Run

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Box Brief
Remember Sunrise Yoga takes place every Sunday at 6:45am. We’ll see you tomorrow at dawn!

Friday 10.11.19

The Open starts today! Dani is excited!

OPEN
“CrossFit Games Open 20.1”
10 Rounds*
8 Ground-to-Overhead (95/65)
10 Bar-Facing Burpees
*15:00 cap

PERFORMANCE
“CrossFit Games Open 20.1”
AMRAP 15
8 Snatches (95/65)
10 Lateral Barbell Burpees

FITNESS
“CrossFit Games Open 20.1”
AMRAP 15
8 Snatches (75/55)
10 Lateral Barbell Burpees

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Box Brief
Today we are doing 20.1 in classes. There are options for other workouts as well. If you are looking to get judged for your workout we ask that you also be able to judge other athletes. You can find the judges course here: https://oc.crossfit.com/course?id=21

Thursday 10.10.19

Intern Alisha’s attempt at Goat Day

OPEN & PERFORMANCE
“Goat Day”
On the Minute x 20:
Odd: Movement 1
Even: Movement 2

FITNESS
“Goat Day”
EMOM 20
Odd: 15/ 12 Calorie Row
Even: 15 Burpees

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Box Brief
“Goat” is CrossFit slang for a movement that challenges us.
Examples: Double-Unders, Pull-ups, Overhead Squats, Handstand Push-ups. These are the best days to turn perceived weaknesses into strengths. No better way to do that than today. We don’t improve our technique with a high heart rate – that’s what we refer to as “training”. Today is geared towards “practice,” dialing in our mechanics with a controlled heart rate. As an example, to improve the technique of double-unders, we want to practice at a low-intensity where we can really focus on the mechanics of the hands and the timing of the jump. When we couple “training” with “practice” throughout the week in the right doses, we set ourselves on the fast track to results. Choose two “Goats” to work on, and we’ll alternate between them on each minute. Choose an appropriate rep scheme for each movement that keeps things in the practice intensity range.

Wednesday 10.9.19

Henriette!

OPEN – PERFORMANCE – FITNESS
“WOW Air”
3 Rounds:
50 Air Squats
400 Meter Run
30/24 Calorie Row
200 Meter Wreck Bag Run (50/35)

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Box Brief
As athletes take on the 2020 CrossFit Games Open we want to give them the best competitive environment possible. To do that we are postponing Burn on Fridays and Mondays until after the 5 weeks of the Open. Burn will take place Tuesday – Thursday next week.

Tuesday 10.8.19

Brian!

OPEN
Deadlift
Build to a Heavy Set of 5

“Detention”
AMRAP 12:
6 Strict Handstand Push-ups
9 Deadlifts (225/155)
30 Double Unders

PERFORMANCE
Deadlift
Build to a Heavy Set of 5

Detention”
AMRAP 12:
6 Double Dumbbell Strict Press (50’s/35’s)
9 Deadlifts (225/155)
30 Double Unders

FITNESS
Deadlift
Build to a Heavy Set of 5

“Detention”
AMRAP 12:
3 Wall Walks
9 Deadlifts (185/135)
45 Single Unders

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Box Brief
The Open starts THIS THURSDAY. Programming for the Open will include GOAT Days and chances to repeat workouts if desired.
– – – – – – – – – – – – – – – – – – – – – – – – – – – – –
THURSDAY: “Goat Days” giving athletes an opportunity to refine skills or work on their weaknesses.
Athletes will choose two movements to alternate between on the minute for 20 minutes.
For those who want a little more structure, there will also be an alternate, low impact 20 minute EMOM programmed every week.
– – – – – – – – – – – – – – – – – – – – – – – – – – – – –
FRIDAY: The Open workout announced on Thursday night will be the programmed Class workout for Friday.
There will also be Performance and Fitness versions of the workout on Friday.
– – – – – – – – – – – – – – – – – – – – – – – – – – – – –
MONDAY: There will be two workouts programmed on Monday.
Athletes can choose to repeat the Open workout or complete an alternate workout, which will have a similar time domain.

Monday 10.7.19

CFNE's October Member of the Month!
Prev 1 of 1 Next
Prev 1 of 1 Next

OPEN & PERFORMANCE
“Rugrats”
On the 4:00 x 5 Rounds:
9 Burpee Box Jumps (24/20)
15 Dumbbell Front Squats (50’s/35’s)
15/12 Calorie C2 Bike

FITNESS
“Rugrats”
On the 4:00 x 5 Rounds:
9 Burpee Box Jumps (24/20)
15 Dumbbell Front Squats (35’s/25’s)
15/12 Calorie C2 Bike

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Box Brief
Congratulations to our October Member of the Month, Nick Jefferies!
You can usually catch him hopping into the 5:30pm class about 10 minutes late.
Watch the interview to learn more about Nick.

Sunday 10.6.19

Darling!

OPEN – PERFORMANCE – FITNESS
“Watered Down”
5 Rounds:
1000-800-600-400-200 Meter Row
100 Meter Farmers Carry (70’s/50’s)
100′ Walking Lunge

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Box Brief
Sunrise Yoga! Today at 6:45am!

Saturday 10.5.19

Yoga Master Sarah Gardner

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
800 Meter Run
Max Power Snatches (115/80)

20:00 – 23:00
Rest

23:00 – 27:00
400 Meter Run
Max Thrusters (95/65)

 

FITNESS
“Adderall”
0:00 – 10:00
1 Mile Run
Max Clean and Jerks (115/85)

10:00 – 13:00
Rest

13:00 – 20:00
800 Meter Run
Max Power Snatches (95/65)

20:00 – 23:00
Rest

23:00 – 27:00
400 Meter Run
Max Thrusters (75/55)

 

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Box Brief
Sunrise Yoga starts this Sunday and then runs every Sunday going forward at 6:45am!
Come mobilize and relax with Sarah Gardner. Bring your own yoga mat!
To preserve the relaxing and productive environment for yoga
all open gym equipment moving and workouts will start promptly at 8:00am. 

Friday 10.4.19

Our mission is to build a Family of Humble, Hungry, and Happy people that kickass into their 90’s. Bring in you friends today to meet our family! Free classes all day for everyone, no CrossFit experience needed.

OPEN & PERFORMANCE
“BFF”
Teams of 2
AMRAP 20:
50 Wallballs (20/14)
40 Kettlebell Swings (53/35)
30/24 Calorie Row
20 Wreck Bag To Shoulder (70/50)

FITNESS
“BFF”
Teams of 2
AMRAP 20:
50 Wallballs (14/10)
40 Kettlebell Swings (53/35)
30/24 Calorie Row
20 Wreck Bag To Shoulder (50/35)

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Box Brief
Congrats to our Super Committed and Committed Club Members!
Super Committed
*Michael Gurevich 31*
Barbara Oskwarek 28
Toni Indresano-DiRuscio 27
Sharon Winn 26
Sam Landau 26
Rebecca Cahaly 26
Kristen Merritt 26
Heather McInnish 26
Chris McInnish 26
Darling Destine 25
Craig Pfannenstiehl 25

Committed Club
Vikas Pandey 24
Sean Stuber 24
Marc Nicolazzo 24
James Sheridan 24
Diogo de Souza 24
Michelene Flanigon 23
Erin O’Dea 23
Daisy Powers 23
Sarah Schuler 22
Reggie Santos 22
Nancy Monbouquette 22
Michael Gray 22
Kate Ryan 22
Glenn Cahaly 22
Deb Roney 22
David Weisman 22
Amy Greenwood 22
Tricia D’Agostino 21
Sarah Gardner 21
Michael Tatelman 21
Lynsey Smith 21
Karen Hayes 21
Karen Gracey 21
Guerman Khotline 21
Dmytro Boyko 21
Andy Nguyen 21
Scott Tellier 20
Robert Leonhardt 20
Pete Roney 20
Nadya Hajj 20
Meagan Reed 20
Lori Baldwin 20
Kevin Comfort 20
Kathy Poirier 20
John Edwards 20
Eric Bazigian 20
Caroline McInnish 20
Brian Curley 20
Andy LoPilato 20

Thursday 10.3.19

Becca and Alan testing out a new playground that we built using YOUR donations from last years K4K event!

OPEN & PERFORMANCE
Back Squat
3x6

“Underbelly”
50-35-20:

Double Unders
AbMat Sit-Ups

Directly Into…

50-35-20:
Double Unders
Air Squats

FITNESS
Back Squat
3x6

“Underbelly”
75-50-35

Single Unders
50-35-20
AbMat Sit-Ups

Directly Into…

75-50-35:
Single Unders
50-35-20
Air Squats

 

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Box Brief
CFNE! We’ve finished tallying up all the donations and checked all the raffle tickets. Thanks to our fantastic community our K4K fundraiser was a huge success! We were able to raise over $11,000 as a community to support local homeless kids. We want to thank all of our generous donors of both auction and raffle items and all of you for participating in the event as athletes. Because of you we are able to make a big difference in kids’ lives.

Kettlebells 4 Kids Raffle and Auction Winners
K4K Raffle Results:
At Home Veterinary- Ania Zaroda
Lululemon Swag- Claire Lyons
Paddleboard on Farm Pond- Irv Rakhlin
Tutoring with Ben Tengelson- Trudy Newman
Todd Himstead’s smoked pork shoulder- Schuler Family
NY Giants/Eagles tickets- Danielle Gibbs
Buttercup giftcard- Roney family
YETI cooler bag and drinkware set- Brad Wasik
Bud Henry private training- Brandon Adolphson
Mike & Pattys giftcard- Judy Kalisker
ZETA fencing- Trudy Newman
Presidio Pack and Gatorz Sunglasses- McInnish family
Fromage Gift Basket- Ashley Rinaldi
Inspire Happy Project Jewelry- Barbara Oskwarek
Costa del Mar Sunglasses- Morgan

K4K Auction Results:
Weekend at Loon Mountain- Irv Rakhlin
Tutoring with Sharon Winn- Ben Bergeron
Normatec- Jenn Westberg
Signed Boston Bruins Hat- Nick Jeffries
Assault Bike- Karen Hayes
Patriots vs Bills- Deb Roney
Boston Bruins Tickets- Erin O’Dea
Wasik Cheese party- Pete Roney
Will Nystrom Celtics Tix- Nick Jeffries
Celtics Opening Night- Ben Bergeron
Weekend at Trina’s- Richard Owens
CFNE Shreds- Irv Rakhlin

Wednesday 10.2.19

THE 8:30 Class

OPEN – PERFORMANCE – PERFORMANCE
Build to a Heavy Single
Strict Press

“Miracle-Gro”
5 Rounds:
200 Meter Run
12/9 Calorie C2 Bike
9 Strict Presses (95/65)

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Box Brief
Sunrise Yoga starts this Sunday!
Our very own resident Yoga Master Sarah Gardner will be running a yoga class Sunday mornings 6:45-8am. Free to all members.
BYOM (bring your own yoga mat)

Tuesday 10.1.19

Kristen!

OPEN & PERFORMANCE
“Ecod”
3 x AMRAP 4:
15 Burpee Box Jump Overs (24/20)
21 Power Cleans
27/21 Cal Row

Rest 4 Minutes Between Rounds

Round 1: 135/95
Round 2: 115/85
Round 3: 95/65

 

FITNESS
“Ecod”
3 x AMRAP 4:
15 Burpee Box Jump Overs (24/20)
21 Power Cleans
27/21 Cal Row

Rest 4 Minutes Between Rounds

Round 1: 115/85
Round 2: 95/65
Round 3: 75/55

 

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Box Brief
The Halloween Throwdown is Saturday October 26th!
It’s the best day at CFNE. A costume party with a little bit of fitness, what could be better?
You can sign up at the front desk Right now and we’ll take care of making teams.

Monday 9.30.19

Tricia!

OPEN
Build to a Heavy Single
Squat Snatch


“Snake Bite”
21-15-9:
Squat Snatch (95/65)
Chest to Bar Pull-Ups

PERFORMANCE
Build to a Heavy Complex
1 Power Snatch
1 Overhead Squat

“Snake Bite”
15-12-9
Power Snatch (95/65)
Overhead Squat (95/65)
Pull-ups

FITNESS
Build to a Heavy Complex
1 Power Snatch
1 Overhead Squat

“Snake Bite”
AMRAP 12
12 Power Snatches (75/55)
12 Overhead Squats (75/55)
12 Pull-ups

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Box Brief
Free Class Friday is This Friday 10/4! This is the last one until after the CrossFit Open.
Bring any interested friends and family!

Sunday 9.29.19

Kyle’s Ready!

OPEN
“Pump It Up”
3 Rounds:

5 Strict Handstand Pushups
5 Strict Pull-Ups
10 Double Dumbbell Strict Presses
10 Single Dumbbell Bent Over Rows (Each Arm)

70/50 Calorie Erg Bike

3 Rounds:
5 Strict Handstand Pushups
5 Strict Pull-Ups
10 Double Dumbbell Strict Presses
10 Single Dumbbell Bent Over Rows (Each Arm)

 

PERFORMANCE & FITNESS
“Pump It Up”
3 Rounds:
3 Wall Walks
5 Strict Pull-Ups
10 Double Dumbbell Strict Presses
10 Single Dumbbell Bent Over Rows (Each Arm)

70/50 Calorie Erg Bike

3 Rounds:
3 Wall Walks
5 Strict Pull-Ups
10 Double Dumbbell Strict Presses
10 Single Dumbbell Bent Over Rows (Each Arm)

 

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Box Brief
The Halloween Throwdown is Saturday October 26th! It’s the best day at CFNE.
The Halloween Throwdown is a costume party with a little bit of fitness.
You can sign up at the front desk starting today.

Saturday 9.28.19

Grab a squad for the Erg Triathlon today!

OPEN – PERFORMANCE – FITNESS
“CrossFit New England’s Fundraiser for Homeless Kids”
Teams of 3 or 4
AMRAP 9
Max Meter Ski Erg

Directly Into

AMRAP 9
Max Meter Row

Directly Into

AMRAP 9
Max Meter Bike Erg

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Box Brief
Today! Today we work out to support kids in need right here in our community. In classes we are hitting the K4K WOD, 9 minutes at 3 stations because the average age of a homeless PERSON is 9 years old. While that’s going on you can take place in the raffle and auction that also supports our cause of helping kids in need.
We are suggesting $25 per person to do the workout. Donations can be made in cash at the gym or online.

Donate here: https://www.classy.org/team/254608