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 

Friday 11.24.17

Ken

OPEN GYM (7am – Noon)

OPEN – PERFORMANCE – FITNESS
“Undead”
5 Rounds:
15 Deadlifts (155/105)
25 AbMat Sit-Ups

Post scores to comments.

Box Brief
**Save the Dates**
Sunday, November 26th – Free Daily Structure & Purpose Seminar with Harry (12:30 – 1:30)

Thursday 11.23.17

Murph

Happy Thanksgiving! Two classes today: 6am and 8am. Please be prepared to start class promptly at these times due to the length of the workout.

OPEN – PERFORMANCE – FITNESS
“Murph”

Run 1 Mile
100 Pull-Ups
200 Push-ups
300 Air Squats
Run 1 Mile

Partition the pull-ups, push-ups, and air squats as needed. Modification options provided by coaches.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. It became “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Post scores to comments.

Compare scores HERE

Medal of Honor Citation:
For conspicuous gallantry and intrepidity at the risk of his life above and beyond the call of duty as the leader of a special reconnaissance element with Naval Special Warfare Task Unit Afghanistan on 27 and 28 June 2005. While leading a mission to locate a high-level anti-coalition militia leader, Lieutenant Murphy demonstrated extraordinary heroism in the face of grave danger in the vicinity of Asadabad, Konar Province, Afghanistan. On 28 June 2005, operating in an extremely rugged enemy-controlled area, Lieutenant Murphy’s team was discovered by anti-coalition militia sympathizers, who revealed their position to Taliban fighters. As a result, between 30 and 40 enemy fighters besieged his four-member team. Demonstrating exceptional resolve, Lieutenant Murphy valiantly led his men in engaging the large enemy force. The ensuing fierce firefight resulted in numerous enemy casualties, as well as the wounding of all four members of the team. Ignoring his own wounds and demonstrating exceptional composure, Lieutenant Murphy continued to lead and encourage his men. When the primary communicator fell mortally wounded, Lieutenant Murphy repeatedly attempted to call for assistance for his beleaguered teammates. Realizing the impossibility of communicating in the extreme terrain, and in the face of almost certain death, he fought his way into open terrain to gain a better position to transmit a call. This deliberate, heroic act deprived him of cover, exposing him to direct enemy fire. Finally achieving contact with his headquarters, Lieutenant Murphy maintained his exposed position while he provided his location and requested immediate support for his team. In his final act of bravery, he continued to engage the enemy until he was mortally wounded, gallantly giving his life for his country and for the cause of freedom. By his selfless leadership, courageous actions, and extraordinary devotion to duty, Lieutenant Murphy reflected great credit upon himself and upheld the highest traditions of the United States Naval Service.

Box Brief
**Save the Dates**
Tomorrow, November 24th – Open Gym (7am – Noon)

Sunday, November 26th – Free Daily Structure & Purpose Seminar with Harry (12:30 – 1:30)

Episode 7 of The CFNE Way:

Link to Joe Rogan Podcast with Chris Kresser

Wednesday 11.22.17

Steve

OPEN & PERFORMANCE
Power Clean and Jerk

Heavy Single

followed by…

“Gwen”
15-12-9:
Unbroken Clean and Jerks

Score is weight used. Rest as needed between sets.

FITNESS
Power Clean and Jerk
Heavy Single

followed by…

“Gwen”
3 Minutes Clean and Jerks (95/65)
rest as needed
2 Minutes Clean and Jerks (95/65)
rest as needed
1 Minute Clean and Jerks (95/65)

Score is total repetitions.

Post scores to comments.

Compare scores HERE

Box Brief 
**SAVE THE DATES**
Thursday, November 23rd (6am & 8am) – CFNE Thanksgiving “Murph”
Friday, November 24th (7am – Noon) – Open Gym
Sunday, November 26th (12:30 pm) – Daily Structure & Purpose Seminar with Harry (Sign Up at Front Desk)
 

Tuesday 11.21.17

OPEN – PERFORMANCE – FITNESS
“2k Row”
For Time:
2,000 Meter Row

Post scores to comments.

Compare scores HERE

Take a look at this Rowing Pace Chart to predict final 2k time based on pace per 500m. 

Box Brief 
**SAVE THE DATES**
Thursday, November 23rd (6am & 8am) – CFNE Thanksgiving “Murph”
Friday, November 24th (7am – Noon) – Thank-full Friday – Open Gym
Sunday, November 26th (12:30 pm) – Daily Structure & Purpose Seminar with Harry (Sign Up at Front Desk)

Monday 11.20.17

Eric

OPEN & PERFORMANCE
“Humpty Dumpty”

3 Rounds:
10 Power Snatches (115/80)
20 Box Jump Overs (24/20)
30 Wallballs (20/14)

FITNESS
“Humpty Dumpty”

3 Rounds:
10 Power Snatches (95/65)
20 Box Jump Overs (24/20)
30 Wallballs (20/14)

Post scores to comments.

Box Brief
**SAVE THE DATES**
Thursday, November 23rd (6am & 8am) – CFNE Thanksgiving “Murph”
Friday, November 24th (7am – Noon) – Thank-full Friday – Open Gym
Sunday, November 26th (12:30 pm) – Coach’s Seminar: Daily Structure & Purpose with Harry (Sign Up at Front Desk)
 

Sunday 11.19.17

Mary & Sarah

OPEN – PERFORMANCE – FITNESS
“Sweet 16”

On the Minute x 16 (8 Rounds)
Odd Minutes – 200m Run
Even Minutes – 3 Power Cleans

Athlete’s choice on loading.

Box Brief 
**SAVE THE DATES**
Sunday, November 19th (12:30 pm) – Coach’s Seminar: Double Unders with Dan (Sign Up at Front Desk)
Thursday, November 23rd (6am & 8am) – CFNE Thanksgiving “Murph” 

Saturday 11.18.17

Dan

OPEN & PERFORMANCE
“Third Wheel”
AMRAP 25:
Teams of 3:
600 Meter Run (200m per athlete)
60/42 Calorie Bike
60 Front Squats

Round 1 – 95/65
Round 2 – 115/80
Round 3 – 135/95
Round 4 – 155/105
Round 5 – 185/135

FITNESS
“Third Wheel”
AMRAP 25:
Teams of 3:
600 Meter Run (200m per athlete)
60/42 Calorie Bike
60 Front Squats

Round 1 – 75/55
Round 2 – 95/65
Round 3 – 115/80
Round 4 – 135/95
Round 5 – 155/105

Post scores to comments.

Box Brief 
**SAVE THE DATES**
Tomorrow, November 19th (12:30 pm) – Coach’s Seminar: Double Unders with Dan (Sign Up at Front Desk)
Thursday, November 23rd (6am & 8am) – CFNE Thanksgiving “Murph”

 

Friday 11.17.17

Potsy

OPEN
“Voorhees”
AMRAP 13:
55 Burpees
55 Pull-ups
55/40 Calorie Row
55 Handstand Push-ups

PERFORMANCE
“Voorhees”
AMRAP 13:
55 Burpees
55 Pull-ups
55/40 Calorie Row
55 Dumbbell Strict Press (35/25)

FITNESS
“Voorhees”
AMRAP 13:
55 Burpees
55 Pull-ups
55/40 Calorie Row
55 Dumbbell Strict Press (30/20)

Post scores to comments.

Box Brief 
**SAVE THE DATES**
Sunday, November 19th (12:30 pm) – Coach’s Seminar: Double Unders with Dan (Sign Up at Front Desk)
Thursday, November 23rd (6am & 8am) – CFNE Thanksgiving “Murph” 

Thursday 11.16.17

OPEN – PERFORMANCE – FITNESS
“Three Cheers”

AMRAP 18:
3 Kettlebells Swings (53/35)
3 Box Jump Overs (24/20)
200m Run
6 Kettlebells Swings (53/35)
6 Box Jump Overs (24/20)
200m Run
9 Kettlebells Swings (53/35)
9 Box Jump Overs (24/20)
200m Run

Climbing by 3’s until cap.

Post scores to comments.

Box Brief
This week we are rolling out a new recycling program at CFNE! There are new blue recycling bins located throughout the gym. 
Please put ONLY the following items in these containers:
Plastic bottles, aluminum cans (Kill Cliff), PPM plastic containers, cardboard (including coconut water containers), and paper (paper cups). Please DO NOT put food, food wrappers or tape in these containers.
Thank you for your cooperation!   

**SAVE THE DATES**
Sunday, November 19th (12:30 pm) – Coach’s Seminar: Double Unders with Dan (Sign Up at Front Desk)
Thursday, November 23rd (6am & 8am) – CFNE Thanksgiving “Murph” 

Wednesday 11.15.17

Laura

OPEN & PERFORMANCE
“Front Loader”
Teams of 3:
AMRAP 7
50 Push Press (135/95)
50 Push Press (155/105)
AMRAP Push Press (185/135)

rest 3 minutes

AMRAP 7
50 Front Squats (135/95)
50 Front Squats (155/105)
AMRAP Front Squats (185/135)

rest 3 minutes

AMRAP 7
50 Hang Power Cleans (135/95)
50 Hang Power Cleans (155/105)
AMRAP Hang Power Cleans (185/135)

FITNESS
“Front Loader”
Teams of 3:
AMRAP 7
50 Push Press (95/65)
50 Push Press (115/80)
AMRAP Push Press (135/95)

rest 3 minutes

AMRAP 7
50 Front Squats (95/65)
50 Front Squats (115/80)
AMRAP Front Squats (135/95)

rest 3 minutes

AMRAP 7
50 Hang Power Cleans (95/65)
50 Hang Power Cleans (115/80)
AMRAP Hang Power Cleans (135/95)

Post scores to comments.

Box Brief 
**SAVE THE DATES**
Sunday, November 19th (12:30 pm) – Coach’s Seminar: Double Unders with Dan (Sign Up at Front Desk)
Thursday, November 23rd (6am & 8am) – CFNE Thanksgiving “Murph”
 

Tuesday 11.14.17

Delaney Loves Deadlifts!

OPEN – PERFORMANCE – FITNESS
“Mixed Feelings”

5 Rounds, On the 4:00
12 Toes to Bar
16 Deadlifts (135/95)
20/14 Calorie Bike

Post scores to comments.

Box Brief 
**SAVE THE DATES**
Sunday, November 19th (12:30 pm) – Coach’s Seminar: Double Unders with Dan (Sign Up at Front Desk)
Thursday, November 23rd (6am & 8am) – CFNE Thanksgiving “Murph” 

Monday 11.13.17

8:30 High Fives!

OPEN & PERFORMANCE
“Denim”

AMRAP 15:
60 Double Unders
30/21 Calorie Row
15 Overhead Squats (115/80)

FITNESS
“Denim”

AMRAP 15:
120 Single Unders
30/21 Calorie Row
15 Overhead Squats (95/65)

Post scores to comments.

Compare scores HERE

Box Brief 
**SAVE THE DATES**
Sunday, November 19th (12:30 pm) – Coach’s Seminar: Double Unders with Dan (Sign Up at Front Desk)
Thursday, November 23rd (6am & 8am) – CFNE Thanksgiving “Murph”

Sunday 11.12.17

Andrew

OPEN – PERFORMANCE – FITNESS
“Weigh Anchor”

AMRAP 10: Meter Row
On the 1:00 – 15 AbMat Sit-Ups
On the 2:00 – 12 AbMat Sit-Ups
On the 3:00 – 9 AbMat Sit-Ups
On the 4:00 – 15 AbMat Sit-Ups
On the 5:00 – 12 AbMat Sit-Ups
On the 6:00 – 9 AbMat Sit-Ups
On the 7:00 – 15 AbMat Sit-Ups
On the 8:00 – 12 AbMat Sit-Ups
On the 9:00 – 9 AbMat Sit-Ups

Post score to comments. 

Box Brief

As we approach the holiday season and school vacations, if you bring your kids to CFNE, please have them stay at the front tables. This is for the safety of your kids and the members working out. Thank you!


**SAVE THE DATES**
Today (12:30 pm) – Coach’s Seminar: Rowing 2K with Morgan (Sign Up at Front Desk)
Sunday, November 19th (12:30 pm) – Coach’s Seminar: Double Unders with Dan (Sign Up at Front Desk)

Saturday 11.11.17

Molly

OPEN & PERFORMANCE
“Glen”
For Time:

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

FITNESS
“Glen”
For Time:
30 Clean & Jerks (115/80)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees

Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.

Post scores to comments.

Compare score HERE

Box Brief 
**SAVE THE DATES**

Sunday, November 12th (12:30 pm) – Coach’s Seminar: Rowing 2K with Morgan (Sign Up at Front Desk)
Sunday, November 19th (12:30 pm) – Coach’s Seminar: Double Unders with Dan (Sign Up at Front Desk)
 

Friday 11.10.17

John

OPEN & PERFORMANCE
Back Squat
5x3

followed by…

“Leg Stand”
Alternating Tabata x 16 (8 each)
Empty Bar Back Squats
Double Unders

FITNESS
Back Squat
5x3

followed by…

“Leg Stand”
Alternating Tabata x 16 (8 each)
Empty Bar Back Squats
Single Unders

1st 20/10 interval is back squats. 2nd is jump rope. Alternate a total of 8 rounds, for 16 total intervals (8 minutes).

Post scores to comments.

Box Brief 
**SAVE THE DATES**

Sunday, November 12th (12:30 pm) – Coach’s Seminar: Rowing 2K with Morgan (Sign Up at Front Desk)
Sunday, November 19th (12:30 pm) – Coach’s Seminar: Double Unders with Dan (Sign Up at Front Desk)

 

Thursday 11.9.17

We say goodbye to Coach Erin and talk about upcoming Coach’s Seminars at CFNE in Episode 5! 

OPEN – PERFORMANCE – FITNESS
“Farmer’s Tan”
Teams of 3:

AMRAP 20:
200 Meter Farmers Carry (70’s/53’s)
75/50 Calorie Bike
200 Meter Farmers Carry (70’s/53’s)
75 Wallballs (20/14)

Post score to comments.

Box Brief
**SAVE THE DATES**


Sunday, November 12th (12:30 pm) – Coach’s Seminar: Rowing 2K with Morgan (Sign Up at Front Desk)
Sunday, November 19th (12:30 pm) – Coach’s Seminar: Double Unders with Dan (Sign Up at Front Desk)

Wednesday 11.8.17

Dima & Steve

Dima & Steve

OPEN & PERFORMANCE
“Doce”
AMRAP 4:
27/21 Calorie Row
21 Power Cleans (135/95)
15 Burpee Box Jump Overs (24/20)

Rest 4:00

AMRAP 4:
27/21 Calorie Row
21 Power Cleans (115/80)
15 Burpee Box Jump Overs (24/20)

Rest 4:00

AMRAP 4:
27/21 Calorie Row
21 Power Cleans (95/65)
15 Burpee Box Jump Overs (24/20)

FITNESS
“Doce”
AMRAP 4:
27/21 Calorie Row
21 Power Cleans (115/80)
15 Burpee Box Jump Overs (24/20)

Rest 4:00

AMRAP 4:
27/21 Calorie Row
21 Power Cleans (95/65)
15 Burpee Box Jump Overs (24/20)

Rest 4:00

AMRAP 4:
27/21 Calorie Row
21 Power Cleans (75/55)
15 Burpee Box Jump Overs (24/20)

Post scores to comments.

Compare scores HERE

Box Brief 
**SAVE THE DATES**

Sunday, November 12th (12:30 pm) – Coach’s Seminar: Rowing 2k with Morgan (Sign Up at Front Desk)
Sunday, November 19th (12:30 pm) – Coach’s Seminar: Double Unders with Dan (Sign Up at Front Desk)

Tuesday 11.7.17

Best of Luck at TILT Coach Erin! We’ll all miss you!

OPEN & PERFORMANCE
On the Minute x 10
2 Power Snatches

followed by…

“Run Down”
4 Rounds:
15 Power Snatches (75/55)
30 Double Unders
200 Meter Run

FITNESS
On the Minute x 10
4 Power Snatches

followed by…

“Run Down”
4 Rounds:
15 Power Snatches (75/55)
60 Single Unders
200 Meter Run

Post scores to comments.

Box Brief
*SAVE THE DATES*
Sunday, November 12th (12:30 pm) – Coach’s Seminar: Rowing 2K with Morgan (Sign Up at Front Desk)
Sunday, November 19th (12:30 pm) – Coach’s Seminar: Double Unders with Dan (Sign Up at Front Desk)
Thursday, November 23rd (6am & 8am) – CFNE Thanksgiving “Murph”
Friday, November 24th (7am – Noon) – Thank-full Friday – Open Gym
Sunday, November 26th (12:30 pm) – Coach’s Seminar: Daily Structure & Purpose with Harry (Sign Up at Front Desk)
Saturday, December 16th – CFNE 10 Year Anniversary Party

Monday 11.6.17

Nick

OPEN
“Nick”
AMRAP 20:
10 Thrusters (135/95)
30 Calorie Bike
16 Chest to Bar Pull-Ups

PERFORMANCE
“Nick”
AMRAP 20:
10 Thrusters (115/80)
30 Calorie Bike
16 Chest to Bar Pull-Ups

FITNESS
“Nick”
AMRAP 20:
10 Thrusters (95/65)
30 Calorie Bike
16 Pull-Ups

Post scores to comments.

Box Brief
Celebrating the life of Nick Leonhardt, who left us one year ago.
An ever-positive, energetic influence to everyone he met, he is greatly missed.
This one’s for Nick.