Tuesday 6.25.19

Enter the pain cave!!

OPEN & PERFORMANCE
“Water Break”
AMRAP 4:

27 Hang Power Cleans (95/65)
27 Burpees Over Bar
27/21 Calorie Row

Rest 4 Minutes

21 Hang Power Cleans (115/85)
21 Burpees Over Bar
21/15 Calorie Row

Rest 4 Minutes

15 Hang Power Cleans (135/95)
15 Burpees Over Bar
15/12 Calorie Row

FITNESS
“Water Break”
AMRAP 4:

27 Hang Power Cleans (95/65)
27 Burpees Over Bar
27/21 Calorie Row

Rest 4 Minutes

21 Hang Power Cleans (95/65)
21 Burpees Over Bar
21/15 Calorie Row

Rest 4 Minutes

15 Hang Power Cleans (95/65)
15 Burpees Over Bar
15/12 Calorie Row

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Box Brief
**Save the Dates**
June 26th TOMORROW Rebound will be back to give free body work!
June 27th: CFNE Shreds! Learn to wakeboard at Steve Collins!
June 28th: Buds and Suds is Back!

Monday 6.24.19

The 10 Components of Fitness || The CFNE Way
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OPEN – PERFORMANCE – FITNESS
Front Squat Complex
Build to a Heavy:
1 Pausing Front Squat + 1 Front Squat

“Jack Daniels”
For Time:
1,000 Meter Run
50 Thrusters (45/35)
30 Pull-ups

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Box Brief
**Save the Dates**
June 26th Rebound will be back to give free body work!
June 27th: CFNE Shreds! Learn to wakeboard at Steve Collins!
June 28th: Buds and Suds is Back!

Sunday 6.23.19

Steve

OPEN – PERFORMANCE – FITNESS
“Watermelon”
4 Rounds:
500 Meter Row
35 AbMat Sit-ups
20 Kettlebell Swings (70/53)

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Box Brief
**Save the Dates**
June 26th Rebound will be back to give free body work for the pm classes
June 27th: CFNE Shred Wake boarding in Framingham!
June 28th: BUDS & SUDS 630pm!

Saturday 6.22.19

Adi

OPEN & PERFORMANCE
“Walmart”
Teams of 3

AMRAP 30:
12/9 Calorie Assault Bike
10 Medicine Ball Squat Jumps (30/20)
5 Power Clean and Jerks

1st 6 Rounds: 95/65
2nd 6 Rounds: 115/85
3rd 6 Rounds: 135/95
4th 6 Rounds: 155/105

 

FITNESS
“Walmart”
Teams of 3

AMRAP 30:
12/9 Calorie Assault Bike
10 Medicine Ball Squat Jumps (30/20)
5 Power Clean and Jerks

1st 6 Rounds: 75/55
2nd 6 Rounds: 95/65
3rd 6 Rounds: 115/85
4th 6 Rounds: 135/95

 

Parters cycle through full rounds, one at a time. Weights climb after each partner has gone through twice (6 rounds).

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Box Brief
Check Out “CFNE Chill Zone”
Starting this week we have a stretching cool down on the whiteboard on the side room. It’s 10 minutes of foam rolling and static holds geared towards recovering from the days workout!

Friday 6.21.19

Kissy

OPEN & PERFORMANCE
“El Niño”
For Time:
1 Mile Run
50 Dumbbell Snatches (50/35)
400 Meter Wreck Bag Run (50/35)
30 Pull-ups
20 Burpee Box Jumps (24/20)

FITNESS
“El Niño”
For Time:
1 Mile Run
50 Dumbbell Snatches (35/25)
400 Meter Wreck Bag Run (50/35)
30 Pull-ups
20 Burpee Box Jumps (24/20)

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Box Brief
**Save the Dates**
June 26th Rebound will be back to give free body work!
July 4th: Annual Independence Day “Glen” Hero WOD
July 12th: Free Class Friday (2nd Friday in July)

Thursday 6.20.19

6:30 Ladies

OPEN – PERFORMANCE – FITNESS
“Mermaid Man”
For Time:
500 – 400 – 300 – 200 – 100

Meter Row
50 – 40 – 30 – 20 – 10
AbMat Sit-ups

100′ Walking Lunge After Each Round (50/35)

 

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Box Brief
CFNE Shreds!

Thursday June 27th Wakeboard Steve from 7:30 has invited anyone and everyone from CFNE to come learn how to wakeboard and hang out on his lake in Framingham. Starts at 10am until the last rider goes! More Details to come!

Wednesday 6.19.19

Tori

OPEN – PERFORMANCE – FITNESS
Build to a Heavy Complex:
1 Hang Power Snatch
2 Power Snatches
3 Overhead Squats

“Bartender”
AMRAP 10:

12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches

Rx/Px: 115/85
Fx: 75/55

 

Post Score to Comments

Box Brief
**Save the Dates**
June 26th Rebound will be back to give free body work!
July 4th: Annual Independence Day “Glen” Hero WOD
July 12th: Free Class Friday (2nd Friday in July)

Tuesday 6.18.19

4:30 Squat Clean Party

OPEN – PERFORMANCE – FITNESS
“Helen”
3 Rounds:
400 Meter Run
21 Kettlebell Swings (53/35)
12 Pull-ups

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Compare Scores HERE

Box Brief
Check Out “CFNE Chill Zone”

Starting this week we have a stretching cool down on the whiteboard on the side room. It’s 10 minutes of foam rolling and static holds geared towards recovering from the days workout!

 

Monday 6.17.19

Cooper

OPEN & PERFORMANCE
Back Squat
3 sets of 6

“Escape from Wonderland”
3 Rounds
75 Double Unders

50 Air Squats
25/18 Calorie Row

FITNESS
Back Squat
3 sets of 6

“Escape from Wonderland”
3 Rounds
115 Single Unders

50 Air Squats
25/18 Calorie Row

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Box Brief
**Save the Dates**
June 26th Rebound will be back to give free body work!
July 4th: Annual Independence Day “Glen” Hero WOD
July 12th: Free Class Friday (2nd Friday in July)

Sunday 6.16.19

Lindsay

OPEN & PERFORMANCE
Deadlift
Build to Heavy Sets of 5 – 3 – 1

“Fall Back”
15-12-9-6-3:

Deadlifts (185/135)
Barbell Facing Burpees

FITNESS
Deadlift
Build to Heavy Sets of 5 – 3 – 1

“Fall Back”
15-12-9-6-3:

Deadlifts (155/105)
Barbell Facing Burpees

Post Score to Comments

Box Brief
**Save the Dates**
June 26th Rebound will be back to give free body work!
July 12th: Free Class Friday (2nd Friday in July)

Saturday 6.15.19

Barry

OPEN & PERFORMANCE
“Moneybags”
Teams of 3 (For Time | 30 Minute Cap)
800 Meter Wreck Bag Run (70/50)
75 Box Jump Overs (24/20)
50 Clean and Jerks (135/95)
15 Rope Climbs
50 Clean and Jerks (135/95)
75 Box Jump Overs (24/20)
800 Meter Wreck Bag Run (70/50)

FITNESS
“Moneybags”
Teams of 3 (For Time | 30 Minute Cap)
800 Meter Wreck Bag Run (50/35)
75 Box Jump Overs (24/20)
50 Clean and Jerks (95/65)
9 Rope Climbs
50 Clean and Jerks (95/65)
75 Box Jump Overs (24/20)
800 Meter Wreck Bag Run (50/35)

Post Score to Comments

Box Brief
**Save the Dates**
June 26th Rebound will be back to give free body work!
July 12th: Free Class Friday (2nd Friday in July)

Friday 6.14.19

How to Avoid Rhabdo - The CFNE Way
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OPEN & PERFORMANCE
“Rush Hour”
On the 4:00 x 5 Rounds:

20/14 Calorie Bike
10 Lateral Barbell Burpees
5 Power Snatches (135/95)

FITNESS
“Rush Hour”
On the 4:00 x 5 Rounds:

20/14 Calorie Bike
10 Lateral Barbell Burpees
5 Power Snatches (95/65)

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Compare Scores HERE

Box Brief
**Save the Dates**
June 26th Rebound will be back to give free body work!
July 12th: Free Class Friday (2nd Friday in July)

Thursday 6.13.19

Lindsay

OPEN & PERFORMANCE
“Pharmacy”
5 Rounds:
100′ Walking Lunge (No Weight)
30 AbMat Sit-ups
12 Dumbbell Power Cleans (50’s/35’s)

FITNESS
“Pharmacy”
5 Rounds:
100′ Walking Lunge (No Weight)
30 AbMat Sit-ups
12 Dumbbell Power Cleans (35’s/25’s)

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Box Brief
**Save the Dates**
June 26th Rebound will be back to give free body work!
July 12th: Free Class Friday (2nd Friday in July)

Wednesday 6.12.19

Ethan

OPEN
Thruster
Build to a Heavy Set of 3

“Chest Hair”
25 Thrusters (95/65)
400 Meter Run
25 Chest to Bar Pull-ups
400 Meter Run
25 Thrusters (95/65)

PERFORMANCE
Thruster
Build to a Heavy Set of 3

“Chest Hair”
25 Thrusters (95/65)
400 Meter Run
25 Pull-ups
400 Meter Run
25 Thrusters (95/65)

FITNESS
Thruster
Build to a Heavy Set of 3

“Chest Hair”
25 Thrusters (65/45)
400 Meter Run
25 Pull-ups
400 Meter Run
25 Thrusters (65/45)

Post Score to Comments

Box Brief
**Save the Dates**
June 26th: Rebound will be back to give free body work!
July 12th: Free Class Friday

Tuesday 6.11.19

Bud

OPEN – PERFORMANCE – FITNESS
“The Good Life”
3 Rounds
500 Meter Row
12 Burpees
21 Box Jumps (24/20)

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Compare Scores HERE

Box Brief
**Save the Dates**
June 26th Rebound will be back to give free body work!
July 12th Free Class Friday (2nd Friday)

Monday 6.10.19

Lindsey

OPEN
Hang Squat Snatch
Build to a Heavy Single

“High Heels”
AMRAP 9
10 Hang Squat Snatches (75/55)
30 Double Unders

PERFORMANCE
Hang Power Snatch
Build to a Heavy Single

“High Heels”
AMRAP 9
10 Hang Power Snatches (75/55)
30 Double Unders

FITNESS
Hang Power Snatch
Build to a Heavy Single

“High Heels”
AMRAP 9
10 Hang Power Snatches (75/55)
45 Single Unders

Post Score to Comments

Compare Scores HERE

Box Brief
**SAVE THE DATE**
Wednesday June 26th
Rebound coming for free body work in our PM classes!

Sunday 6.9.19

Harry

OPEN – PERFORMANCE – FITNESS
“Double Down”
AMRAP 15:
30/21 Calorie Row
100 Meter Dumbbell Farmers Carry
15 Dumbbell Power Cleans
100 Meter Dumbbell Farmers Carry

Dumbbells: Rx/Px: (50’s/35’s) Fx: (35’s/25’s)

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Box Brief
Next Free Class Friday
July 5th!

Saturday 6.8.19

Drew

OPEN & PERFORMANCE
“Gut Check”

For Time (Teams of 3 | 25 Minute Cap):
250/200 Calorie Bike

Directly Into…

50 Toes to Bar
50 Box Jump Overs (24”/20”)
50 Thrusters (95/65)
50 Toes to Bar
50 Box Jump Overs (24”/20”)
50 Thrusters (115/80)
50 Toes to Bar
50 Box Jump Overs (24”/20”)
50 Thrusters (135/95)

FITNESS
“Gut Check”
For Time (Teams of 3 | 25 Minute Cap):

250/200 Calorie Bike

Directly Into…

50 Toes to Bar
50 Box Jump Overs (24”/20”)
50 Thrusters (95/65)
50 Toes to Bar
50 Box Jump Overs (24”/20”)
50 Thrusters (95/65)
50 Toes to Bar
50 Box Jump Overs (24”/20”)
50 Thrusters (95/65)

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Box Brief
**SAVE THE DATES**
Wed. June 26th: Rebound will be back to give free body work!
Fri. July 5th: Free Class Friday

Friday 6.7.19

Andrew

OPEN – PERFORMANCE – FITNESS
For Time:
52 Cards

Hearts: Kettlebell Swings (53/35)
Spades: Burpees
Clubs: AbMat Sit-Ups
Diamonds: Goblet Squats (53/35)
Aces: 200 Meter Run

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Box Brief
TODAY!
FREE CLASS FRIDAY 
NO CROSSFIT EXPERIENCE NEEDED