Monday 12.17.18

Lisa

OPEN
“Belly Flop”
21-15-9
Burpee Box Jumps (24/20)
Power Cleans
Chest to Bar Pull-ups
Front Squats
Lateral Barbell Burpees
Push Jerks
Rx – (115/80)

PERFORMANCE
“Belly Flop”
21-15-9
Burpee Box Jumps (24/20)
Power Cleans
Pull-ups
Front Squats
Lateral Barbell Burpees
Push Jerks
Px – (115/80)

FITNESS
“Belly Flop”
21-15-9
Burpee Box Jumps (24/20)
Power Cleans
Pull-ups
Front Squats
Lateral Barbell Burpees
Push Jerks
Fx – (75/55)

Post Score to Comments

Box Brief
**Coming Soon**
Mindful Month of Eating Nutrition Challenge!
Starts January 2nd to February 1st

Sunday 12.16.18

Dan

OPEN & PERFORMANCE
“Backstop”
10 Dumbbell Front Rack Reverse Lunges (50/35)
25/18 Calorie Row

OPEN & PERFORMANCE
“Backstop”
10 Dumbbell Front Rack Reverse Lunges (35/25)
25/18 Calorie Row

Post Score to Comments

Box Brief
**Save the Date**
First Night Fran!
New Years Eve Party at CFNE!
BYOB, food provided, workout, hangout, and welcome 2019 with your CFNE Family!

Saturday 12.15.18

Katie

OPEN & PERFORMANCE
“Sideburns”
Teams of 3
AMRAP 30:
8 Dumbbell Hang Clean & Jerks (50/35)
10 Medball Squat Jumps (20/14)
12/8 Calorie Bike

Full rounds each team member
4 Dumbbell Hang Clean & Jerks per arm, then switch

FITNESS
“Sideburns”
Teams of 3
AMRAP 30:
8 Dumbbell Hang Clean & Jerks (35/25)
10 Medball Squat Jumps (20/14)
12/8 Calorie Bike

Full rounds each team member
4 Dumbbell Hang Clean & Jerks per arm, then switch

Post Score to Comments

Box Brief
**Save the Date**
First Night Fran!
New Years Eve Party at CFNE!
BYOB, food provided, workout, hangout, and welcome 2019 with your CFNE Family!

Friday 12.14.18

Kevin B.

OPEN & PERFORMANCE
“Joker”
1-2-3-4-5-6-7-8-9-10
Toes to Bar 
10-9-8-7-6-5-4-3-2-1
Deadlifts (225/155)

FITNESS
“Joker”
1-2-3-4-5-6-7-8-9-10
Toes to Bar 
10-9-8-7-6-5-4-3-2-1
Deadlifts (155/105)

Post Score to Comments

Box Brief
**Coming Soon**
Mindful Month of Eating Nutrition Challenge
January 2nd to February 1st

Thursday 12.13.18

Bob

OPEN & PERFORMANCE
“Round Trip”
6 Rounds, On the 3:00:
20/14 Calorie Row
40 Double Unders
5-5-4-4-3-3 Hang Squat Cleans

Climb in weight on the hang squat clean. Score is slowest round. Record weights in comments

FITNESS
“Round Trip”
6 Rounds, On the 3:00:
20/14 Calorie Row
60 Single Unders
5-5-4-4-3-3 Hang Squat Cleans

Climb in weight on the hang squat clean. Score is slowest round. Record weights in comments

Post Score to Comments

Box Brief
**Save the Date**
First Night Fran!
New Years Eve Party at CFNE!
BYOB, food provided, workout, hangout, and welcome 2019 with your CFNE Family!

Wednesday 12.12.18

Joe

OPEN & PERFORMANCE
Power Snatch
Build to a Heavy 5

“Play Ball”
3 Rounds
10 Power Snatches (115/80)
20 Box Jump Overs (24/20)
30 Wallballs (20/14)

FITNESS
Power Snatch
Build to a Heavy 5

“Play Ball”
3 Rounds
10 Power Snatches (75/55)
20 Box Jump Overs (24/20)
30 Wallballs (14/10)

Post Score to Comments

Box Brief
**Save the Date**

CFNE HOLIDAY PARTY – FIRST NIGHT FRAN!!!
The festivities will kick off at 9PM on New Year’s Eve at CFNE.  We’ll do Fran, play some fun games and then hang out to watch the ball drop together.  BYOB – snacks and pizza provided. Get pumped AND ring in 2019 with your CFNE fam!

Tuesday 12.11.18

Nell & Daisy

OPEN
“Crash Course”
AMRAP 15:
50/35 Calorie Bike
40 AbMat Sit-ups
30 Chest to Bar Pull-ups
20 Wreckbag to Shoulder (70/50)

PERFORMANCE
“Crash Course”
AMRAP 15:
50/35 Calorie Bike
40 AbMat Sit-ups
30 Pull-ups
20 Wreckbag to Shoulder (70/50)

FITNESS
“Crash Course”
AMRAP 15:
50/35 Calorie Bike
40 AbMat Sit-ups
30 Pull-ups
20 Wreckbag to Shoulder (50/35)

Post Score to Comments

Box Brief
Box Brief
First Night Fran!
New Years Eve Party at CFNE!
BYOB, food provided, workout, hangout, and welcome 2019 with your CFNE Family!

Monday 12.10.18

Joe D

OPEN & PERFORMANCE
Back Squats
3 Sets of 5

“Freddy Krueger”
21-15-9
Kettlebell Swings (70/53)
Burpees

FITNESS
Back Squats
3 Sets of 5

“Freddy Krueger”
21-15-9
Kettlebell Swings (53/35)
Burpees

Compare Scores HERE

Post Score to Comments

Box Brief
CFNE HOLIDAY PARTY – FIRST NIGHT FRAN!
Starting at 9PM New Years Eve at CFNE.
BYOB, pizza and snacks provided. Come ring in 2019 with your CFNE Fam!

Sunday 12.9.18

LTD

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


Women
35-28-21-14-7
Calorie Row
7-14-21-28-35
Calorie Bike

Post Score to Comments

Box Brief
Today Sunday Dec 9th! Coach Shea’s Running Technique Seminar
8-9am FREE to all friends are welcome!

Saturday 12.8.18

Leo

OPEN & PERFORMANCE
“Mountain Man”
30 Power Snatches (75/55)
600 Meter Hill Run
60 Thrusters (75/55)
600 Meter Hill Run
30 Power Snatches (75/55)

FITNESS
“Mountain Man”
30 Power Snatches (55/35)
600 Meter Hill Run
60 Thrusters (55/35)
600 Meter Hill Run
30 Power Snatches (55/35)

Post Score to Comments

Box Brief
Tomorrow Sunday December 9th! Running Seminar with Coach Shea
8am to 9am Free to all, friends are welcome!

Friday 12.7.18

[embedyt] https://www.youtube.com/watch?v=K2Sqqb7odXE[/embedyt]

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
Today Free Class Friday
This Sunday Coaches Seminar With Coach Shea
8-9am FREE to all

Thursday 12.6.18

Lori

OPEN – PERFORMANCE – FITNESS
“Frogger”
6 Rounds
20/14 Calorie Row
20 10 Meter Shuttle Sprints

Post Score to Comments

Box Brief
Tomorrow is Free Class Friday!
Bring in friends and family for a free class
No CrossFit Experience Needed!

Wednesday 12.5.18

Lindsey

OPEN & PERFORMANCE
“Rugrats”
5 Rounds
On the 4:00
9 Burpee Box Jumps (24/20)
15 Dumbbell Front Squats (50’s/35’s)
21/15 Calorie Bike

Score is slowest round

FITNESS
“Rugrats”
5 Rounds
On the 4:00
9 Burpee Box Jumps (24/20)
15 Dumbbell Front Squats (35’s/25’s)
21/15 Calorie Bike

Score is slowest round

Post Score to Comments

Box Brief
CFNE HOLIDAY PARTY – FIRST NIGHT FRAN!!!
 9PM on New Year’s Eve at CFNE.  
We’ll do Fran, play some fun games and then hang out to watch the ball drop together.  BYOB – snacks and pizza provided. Get pumped AND ring in 2019 with your CFNE fam! 

Tuesday 12.4.18

Kerri & Sharon

OPEN – PERFORMANCE – FITNESS
Push Jerk
Heavy 5-4-3-2-1

“Down Time”
AMRAP 7
3 Deadlifts
3 Hang Power Cleans
3 Push Jerks
6 Deadlifts
6 Hang Power Cleans
6 Push Jerks
9 Deadlifts
9 Hang Power Cleans
9 Push Jerks

Rx/Px – 115/80
Fx – 75/55

Post Score to Comments

Box Brief
Free Class Friday this week!
Free Classes all day Dec. 7th
No CrossFit Experience Needed

Monday 12.3.18

Cecille

OPEN & PERFORMANCE
“Jump Start”
60 Double Unders
30 Dumbbell Snatches (50/35)

60 Double Unders
30/21 Calorie Row

60 Double Unders
30 Toes to Bar

60 Double Unders
30/21 Calorie Row

60 Double Unders
30 Dumbbell Snatches (50/35)

FITNESS
“Jump Start”
90 Single Unders
30 Dumbbell Snatches (35/25)

90 Single Unders
30/21 Calorie Row

90 Single Unders
30 Toes to Bar

90 Single Unders
30/21 Calorie Row

90 Single Unders
30 Dumbbell Snatches (35/25)

Post Score to Comments

Congrats to all of our November Achievers!

Box Brief
**Save the Date**
CFNE Holiday Party – First Night Fran!
9 PM New Years Eve at CFNE
Hang out, workout, watch the ball drop and ring in 2019 with your CFNE Family!

Sunday 12.2.18

Cooper

OPEN & PERFORMANCE
“Pick Six”
6 Rounds
10 Dumbbell Strict Press (35’s/20’s)
15/12 Calorie Bike
20 AbMat Sit-ups

FITNESS
“Pick Six”
6 Rounds
10 Dumbbell Strict Press (25’s/15’s)
15/12 Calorie Bike
20 AbMat Sit-ups

Post Score to Comments

Box Brief
Free Class Friday!
This Friday the 7th.
Free classes all day, no CrossFit experience needed!

Congratulations to the Super Committed and Committed Club Members for November! The winner of this month’s gift card raffle is: David Weisman!

 

 

Super Committed Club
Sharon Winn  29
Kristen Merritt  28
Toni Indresano-DiRuscio  28
Sharon Fener  27
Renata Dos Santos  27
Rebecca Cahaly  27
David Weisman  26
Robert Leonhardt  26
Kevin Burati  26
Jonathan Macal  26
 
Committed Club
Reggie Santos 24
Michelene Flanigon  24
Kate Ryan  24
Cooper Berry  24
Matt Eng  24
Gradon Winn  24
Sarah Gardner  23
John Giannuzzi  23
Michael Gray  23
Michael Cohen  23
Glenn Cahaly  23
Dmytro Boyko  23
Matt Lescoe  23
Kaitlin Lewis  23
Erin O’Dea  22
Stephanie Magee  22
Karen Hayes  22
Scott Joseph  22
Pete Roney  22
Janet Simmons  22
Micha Brooks  22
Julia Abbott  21
Sam Landau  21
Sarah Schuler  21
Raymonde Arseneau  21
Kissy Rakhlin  21
Nicole Dillberg  21
Nell Getz  21
Barry Chow  20
Nadya Hajj  20
Susan Stein  20
Alexandra Barros  20
Julie Trask  20
Daisy Powers  20
Meredith Shaw  20
Lara Vukson  20
Lynsey Smith  20
Simone Gill  20
Brian Curley  20

Saturday 12.1.18

[embedyt] https://www.youtube.com/watch?v=VrdI2JIH2DU[/embedyt]
Congrats to the December Member of the Month: Kari Chow (ft. Riley Chow)

OPEN & PERFORMANCE
“Clean House”
5 Rounds (In a 4 Minute Window):
400 Meter Run
1 Round of “Cindy”
Max Squat Cleans (135/95)

2 Minutes Rest Between Rounds.

FITNESS
“Clean House”
5 Rounds: In a 4:00 Window:
400 Meter Run
1 Round of “Cindy”
Max Squat Cleans (95/65)

2:00 rest between rounds.

1 Round of “Cindy” = 5 Pull-ups, 10 Push-ups, 15 Air Squats

Post Score to Comments

Box Brief
Next Sunday Dec. 9th! Shea’s Running Seminar
8-9am FREE to all friends are welcome!

Friday 11.30.18

Drew

OPEN & PERFORMANCE
“Sore Eyes”
AMRAP 20:
20 Wallballs (20/14)
20 Power Snatches (75/55)
20 Box Jumps (24/20)
20 Push Presses (75/55)
20/14 Calorie Row

FITNESS
“Sore Eyes”
AMRAP 20:
20 Wallballs (14/10)
20 Power Snatches (55/35)
20 Box Jumps (24/20)
20 Push Presses (55/35)
20/14 Calorie Row

Post Score to Comments

Box Brief
**Save the Date**
Free Class Friday, December 7th
Bring your friends and family in to try a FREE Class!

Thursday 11.29.18

Sianna

OPEN & PERFORMANCE
“Arm Candy”
6 Rounds:
21/15 Calorie Bike
12 Burpees
100 Meter Farmers Carry (53’s/35’s)

FITNESS
“Arm Candy”
6 Rounds:
21/15 Calorie Bike
12 Burpees
100 Meter Farmers Carry (35’s/25’s)

Post Score to Comments

Box Brief
**Save the Date**
CFNE HOLIDAY PARTY – FIRST NIGHT FRAN!!!
The festivities will kick off at 9PM on New Year’s Eve at CFNE. We’ll do Fran, play some fun games and then hang out to watch the ball drop together. BYOB – snacks and pizza provided. Get pumped AND ring in 2019 with your CFNE fam!

Wednesday 11.28.18

[embedyt] https://www.youtube.com/watch?v=o_VlopnQp6g[/embedyt]

OPEN & PERFORMANCE
“Bar Star”
Teams of 3
AMRAP 7:
50 Back Squats (155/105)
50 Back Squats (185/135)
AMRAP Back Squats (225/155)

Rest 3 Minutes

AMRAP 7:
50 Bench Press (135/95)
50 Bench Press (155/105)
AMRAP Bench Press (185/135)

Rest 3 Minutes

AMRAP 7:
50 Deadlifts (185/135)
50 Deadlifts (225/155)
AMRAP Deadlifts (275/185)

FITNESS
“Bar Star”
Teams of 3
AMRAP 7:
50 Back Squats (115/80)
50 Back Squats (135/95)
AMRAP Back Squats (155/105)

Rest 3 Minutes

AMRAP 7:
50 Bench Press (75/55)
50 Bench Press (95/65)
AMRAP Bench Press (105/75)

Rest 3 Minutes

AMRAP 7:
50 Deadlifts (135/95)
50 Deadlifts (155/105)
AMRAP Deadlifts (185/135)

Post Score to Comments

Box Brief
CFNE Holiday Party – First Nigh Fran!
New Years Eve at CFNE 9PM. Come ring in the New Year with your CFNE Fam!