Friday 7.21.17

Coach Erin

OPEN
“Open Test”
AMRAP 20:
50 Wall Balls (20/14)
50 Double Unders
40 Box Jumps (24/20)
40 Toes to Bar
30 Chest to Bar Pull-ups
30 Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Ring Muscle-Ups

PERFORMANCE
“Open Test”
AMRAP 20:
50 Wall Balls (20/14)
50 Double Unders
40 Box Jumps (24/20)
40 Toes to Bar
30 Pull-ups
30 Burpees
20 Cleans (115/80)
20 Jerks (115/80)
10 Snatches (115/80)
10 Burpee Chest to Bar Pull-ups

FITNESS
“Open Test”
AMRAP 20:
50 Wall Balls (20/14)
50 Single Unders
40 Box Jumps (24/20)
40 Knees to Chest
30 Pull-ups
30 Burpees
20 Cleans (95/65)
20 Jerks (95/65)
10 Snatches (95/65)
10 Burpee Pull-ups

Compare scores HERE

Post scores to comments.

Box Brief
*** Save the Date ***
Buds & Suds — TONIGHT @ 6:30pm

Thursday 7.20.17

Ben, Brooke and Katrin

OPEN & PERFORMANCE
“Wrecking Ball”
AMRAP 18
Teams of 3:
50m Farmers Carry (70/53)
100m Wreckbag Run (70/50)
200m Run

FITNESS
“Wrecking Ball”
AMRAP 18
Teams of 3:
50m Farmers Carry (53/35)
100m Wreckbag Run (50/35)
200m Run

When partner clears the wreckbag
run, next partner can start.

Post scores to comments.

Box Brief
*** Save the Date ***
Buds & Suds — Friday, July 21 @ 6:30pm

Wednesday 7.19.17

Cary

OPEN & PERFORMANCE
Split Jerk Strict Press – 3x3
Jerk Balance – 3x3
Split Jerk – Heavy Single

“Nine Lives”
AMRAP 9
6 Strict Pull-Ups
9 Front Squats (135/95)

FITNESS
Split Jerk Strict Press – 3x3
Jerk Balance – 3x3
Split Jerk – Heavy Single

“Nine Lives”
AMRAP 9
6 Strict Pull-Ups
9 Front Squats (115/80)

Post scores to comments.

Box Brief
*** Save the Date ***
Buds & Suds — Friday, July 21 @ 6:30pm

Tuesday 7.18.17

Melinda

OPEN & PERFORMANCE
“Fifth Wheel”

AMRAP 5
7 Rounds of “The Chief” (115/80)
Max Calorie Bike

rest 5 minutes 

AMRAP 5
6 Rounds of “The Chief” (135/95)
Max Calorie Bike 

rest 5 minutes

AMRAP 5:
5 Rounds of “The Chief” (155/105)
Max Calorie Bike 

FITNESS
“Fifth Wheel”

AMRAP 5
7 Rounds of “The Chief” (95/65)
Max Calorie Bike 

rest 5 minutes 

AMRAP 5
6 Rounds of “The Chief” (115/80)
Max Calorie Bike 

rest 5 minutes

AMRAP 5:
5 Rounds of “The Chief” (135/95)
Max Calorie Bike 

1 Round of “The Chief” = 3 Power Cleans, 6 Push-ups, 9 Air Squats

Post scores to comments.

Box Brief
*** Save the Date ***
Buds & Suds — Friday, July 21 @ 6:30pm

Monday 7.17.17

Hamel

OPEN & PERFORMANCE
“Flip and Flop”
21-15-9
DB Snatches (50/35)
Calorie Row

… Directly into…

21-15-9
Box Jump Over (24/20)
Pull-Ups

FITNESS
“Flip and Flop”
21-15-9
DB Snatches (35/25)
Calorie Row

… Directly into…

21-15-9
Box Jump Over (24/20)
Pull-Ups

Post scores to comments.

 

Box Brief
*** Save the Date ***
Buds & Suds — Friday, July 21 @ 6:30pm

Sunday 7.16.17

Becca

OPEN – PERFORMANCE – FITNESS

EMOM 10
2 Pausing Back Squats

then

“Midline”
3 rounds, not for time:
25 AbMat Sit-Ups
25 Hip Extensions
25 Flutter Kicks

Post scores to comments.

Box Brief
*** Save the Date ***
Buds & Suds — Friday, July 21 @ 6:30pm

Saturday 7.15.17

Heather

OPEN
“D3”
For Time:

600m Run
2 Rounds of “DT”
600m Run
2 Rounds of “DT”
600m Run
2 Rounds of “DT”
600m Run

Barbell: (155/105)

 

PERFORMANCE
“D3”
For Time:

600m Run
2 Rounds of “DT”
600m Run
2 Rounds of “DT”
600m Run
2 Rounds of “DT”
600m Run

Barbell: (135/95)

 

FITNESS
“D3”
For Time:

600m Run
2 Rounds of “DT”
600m Run
2 Rounds of “DT”
600m Run
2 Rounds of “DT”
600m Run

Barbell: (115/80)

1 Round of “DT”: 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks

Post scores to comments.

Box Brief
*** Save the Date ***
Buds & Suds — Friday, July 21 @ 6:30pm

Friday 7.14.17

Jon & Shelly

OPEN & PERFORMANCE
“Raise the Bar”
AMRAP 8
3 Thrusters (95/65)
3 Toes to Bar
6 Thrusters (95/65)
6 Toes to Bar
9 Thrusters (95/65)
9 Toes to Bar

FITNESS
“Raise the Bar”
AMRAP 8
3 Thrusters (75/55)
3 Toes to Bar
6 Thrusters (75/55)
6 Toes to Bar
9 Thrusters (75/55)
9 Toes to Bar

Post scores to comments.

Box Brief
*** Save the Date ***
Buds & Suds — Friday, July 21 @ 6:30pm

Thursday 7.13.17

Glenn

OPEN – PERFORMANCE – FITNESS

“Train Wreck”
4 rounds of :40 seconds on / :20 seconds off 
Wreck Bag to Shoulder (50/35)
Calorie Bike 
Wreck Bag to Shoulder (50/35)
Calorie Bike 

Two Scores:
Total Wreck Bag to Shoulders 
Total Calories on Bike

Post scores to comments.

Box Brief

*** Save the Date ***
Buds & Suds — Friday, July 21 @ 6:30pm

Wednesday 7.12.17

Russ

OPEN & PERFORMANCE
“Tread Water”
2k Row
150 Double Unders
10 Rounds of Cindy

1 Round of Cindy: 5 Pull-ups, 10 Push-ups, 15 Air Squats

FITNESS
“Tread Water”
2k Row
300 Single Unders
10 Rounds of Cindy

1 Round of Cindy: 5 Pull-ups, 10 Push-ups, 15 Air Squats

Post scores to comments.

Box Brief
*** Save the Date ***
Buds & Suds — Friday, July 21 @ 6:30pm

Tuesday 7.11.17

Dan

OPEN
“Play Dead”
AMRAP 5:
600m Run Buy-In
12 Deadlifts (185/135)
12 Barbell Burpees 
Rest 5:00
AMRAP 5:
400m Run Buy-In
9 Deadlifts (225/155)
9 Barbell Burpees
Rest 5:00
AMRAP 5:
200m Run Buy-In
6 Deadlifts (275/185)
6 Barbell Burpees

PERFORMANCE
“Play Dead”
AMRAP 5:
600m Run Buy-In
12 Deadlifts (155/105)
12 Barbell Burpees 
Rest 5:00
AMRAP 5:
400m Run Buy-In
9 Deadlifts (185/135)
9 Barbell Burpees
Rest 5:00
AMRAP 5:
200m Run Buy-In
6 Deadlifts (225/155)
6 Barbell Burpees

FITNESS
“Play Dead”
AMRAP 5:
600m Run Buy-In
12 Deadlifts (135/95)
12 Barbell Burpees 
Rest 5:00
AMRAP 5:
400m Run Buy-In
9 Deadlifts (155/105)
9 Barbell Burpees
Rest 5:00
AMRAP 5:
200m Run Buy-In
6 Deadlifts (185/135)
6 Barbell Burpees

Post Scores to Comments.

Box Brief
*** Save the Date ***
Buds & Suds — Friday, July 21 @ 6:30pm

Monday 7.10.17

Cherie

OPEN – PERFORMANCE – FITNESS

“Run Up”
27-21-15-9
Calorie Row

Kettlebell Swings (53/35)
Overhead Squats (75/55)

Post scores to comments.

Box Brief
*** Save the Date ***
Buds & Suds — Friday, July 21 @ 6:30pm

Sunday 7.9.17

Magdalena

“Super Swole Sunday”
4 Rounds (building in weight):
12 DB Bench Press
12 DB Bent Over Rows (each arm)
12 DB Reverse Lunges (50’s/35’s, hang)

Then,

CrossOver Symmetry Recovery

Box Brief
*** Save the Date ***
Buds & Suds — Friday, July 21 @ 6:30pm

Saturday 7.8.17

John

“Over the Hill”
3 Rounds:
600m Hill Run
21 Toes-to-Bar
15 Hang Power Snatches (95/65)

Post scores to comments.

Box Brief
*** Save the Date ***
Buds & Suds — Friday, July 21 @ 6:30pm

Friday 7.7.17

4:30pm

FREE CLASS FRIDAY

“Full Split”
Teams of 2, AMRAP 20:
5 Front Squats (165/110)
15 Plate Hops (45#)
10/7 Calorie Bike

*Partners complete full rounds before switching.

Post team scores to comments.

Box Brief
*** Save the Date ***
Buds & Suds — Friday, July 21 @ 6:30pm

Thursday 7.6.17

Glenn

“Mad Season”
21-18-15-12:
Chest-to-Bar Pull-ups
DB Push Press (35’s/20’s)
50′ Back Rack WreckBag Lunge (50/35)

Post scores to comments.

Box Brief
*** Save the Date ***
Buds & Suds — Friday, July 21 @ 6:30pm

Wednesday 7.5.17

Geoff & Kevin

OPEN – PERFORMANCE – FITNESS

“Wrestle Mania”
Deadlift – Heavy Set of 3

Then,

For Time:
15 Deadlifts (185/135)
30 Sit-ups
12 Deadlifts (185/135)
24 Sit-ups
9 Deadlifts (185/135)
18 Sit-ups
6 Deadlifts (185/135)
12 Sit-ups
3 Deadlifts (185/135)
6 Sit-ups

Post scores to comments.

Box Brief
Congrats to our July Member of the Month, Julie Trask!

Congrats Julie!

When and how did you get started with us?
I walked to CFNE with my daughter Jaden this past August. I was hesitant to join because I saw all the athletes lifting and throwing down massive weights, and when I work out, I lift like 10 pounds.

My first class was with Ben and he gave a talk that day about happiness, gratitude, and relationships (and pushing off the nursing home). I was deeply impacted as my family was in the process of transitioning my father into hospice care. CFNE has helped reshape my way of thinking and I’ve been committed ever since. I feel like I am transforming both physically and mentally. I love the concept of turning ‘have-to’s’ to ‘get-to’s’ and think about it everyday.

I’ve learned so much from every single CFNE coach and want to thank them all for their support and positivity; more specifically, to Morgan for sending me a card when my father passed away (just weeks after I joined), Dan and Harry for always finding ways for me to scale and challenge myself, and Conor for literally holding my hand when I was scared of box jumps. (He said, “You seriously want me to hold your hand??”) Yes. I did. I really appreciate the encouragement of the CFNE athletes too…. special shout-out to Katrina, the Sunday Open Gym group, and to the 4:30 PM!

Favorite workout?/Least favorite workout?
I look forward to running and rowing and struggle with snatches and overhead squats. But to be honest, I love every workout.

What’s the wallpaper on your phone right now?
A major close-up of my dog Norman.

What’s in your most frequently used emoji tab?

What’s the first album you ever bought?
I think it was the 45 of “My Sharona” by The Knack

What’s your favorite CFNE tradition?
I loved Murph on Memorial Day. It was chaotic, challenging, and fun and I really liked seeing everyone from different classes working out together.

What’s the last thing you searched for on Google?
Should I repair my washing machine or buy a new one?

What’s your favorite flavor Jolly Rancher?
I get that weird sour candy side-of-cheek cramp when I have those things so I would probably pass.

If you could be any animal in the world, what animal would you be and why?
Definitely a dog. They love being with people, running outside, lying on the couch with their family,… they’re just awesome.

You’re a new addition to the crayon box. What color would you be and why?
Tough one… I think some sort of blue-grey color. I just feel happy when I’m looking at it.

Tuesday 7.4.17

Sam

“Glen”
30 Clean & Jerks (135/95)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees

Compare scores HERE.
Post new scores to comments.

Box Brief
Congrats to our June Committed Club! Keep crushing it this summer, guys!

Super Committed Club
Sharon Winn 28
Rebecca Cahaly 26
Toni Indresano-DiRuscio 26
Dmytro Boyko 25

Committed Club
Elizabeth Benton 24
Kristen Riley 23
Toby De Peyster 23
Doug Eisenstein 23
Kyle Toto 23
Michelle Marshall 23
Katrina Shafer 22
Eric Bazigian 22
Michael Tatelman 22
Michelene Flanigon 22
Prabhu Radhakrishnan 22
Julie Lee 22
Sam Landau 22
David Weisman 22
Matt Pare 22
Nathan Bluhm 22
Claire Lyons 21
Tricia D’Agostino 21
Barry Chow 21
Raymonde Arseneau 21
Gradon Winn 21
Ben Fisher 20
Cheryl Jauch 20
Lynn Connor 20
Todd Himstead 20
Daisy Powers 20
Andy LoPilato 20
Doug Bell 20
Kate Auletta 20
Angelo Gianakis 20
Simone Gill 20

Monday 7.3.17

Kerry

OPEN – PERFORMANCE – FITNESS

“Air Ball”
4 Rounds:
21 Wallballs (20/14)
18 Calorie Row
15 Box Jumps (24/20″)
12 DB Snatches (50/35)

Box Brief
*** Fourth of July Holiday Hours ***
Monday: Regular Schedule
Tuesday: Classes at 6:00am and 8:00am

Sunday 7.2.17

Cecile

OPEN – PERFORMANCE – FITNESS

“Lucky Break”
3 Rounds:
25 Calorie Bike
25 Calorie Row
200m Prowler Push (empty)
*Rest 3:00 between rounds

Post scores to comments.

Box Brief
*** Fourth of July Holiday Hours ***

Fitness and Freedom at 6:00am and 8:00am