Thursday 1.2.20

Coach Alisha!

OPEN & PERFORMANCE
“Cheaper By The Dozen”
AMRAP 12:
3 Deadlifts (205/145)
3 Toes to Bar
3 Calorie Erg Bike
6 Deadlifts (205/145)
6 Toes to Bar
6 Calorie Erg Bike

Up By 3’s Until Finish

FITNESS
“Cheaper By The Dozen”
AMRAP 12:
3 Deadlifts (155/105)
3 Toes to Bar
3 Calorie Erg Bike
6 Deadlifts (155/105)
6 Toes to Bar
6 Calorie Erg Bike

Up By 3’s Until Finish

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Box Brief
Weigh-ins start today! Ask a coach for front desk admin to help you weigh in for the January 800 Gram Nutrition Challenge. The Challenge starts Monday and you have until next Thursday to weigh in.

And don’t forget it’s Free Class Friday THIS FRIDAY!

Wednesday 1.1.20

Building a FAMILY of Humble, Hungry, and Happy people.

AT HOME WORKOUT
OPEN – PERFORMANCE – FITNESS
“Home Alone 2”
5 Rounds:
20 Air Squats
20 Burpees
20 Reverse Lunges
20 Sit-ups

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Box Brief
Happy New Year!
There are 5 Pillars of Health
Sleep
Nutrition
Training
Mindset
Relationships

Today we want you to focus on Sleep and Relationships. Sleep in and spend time with your friends and family. The gym is closed today but we will have a normal schedule Thursday. Friday is Free Class Friday!

Tuesday 12.31.19

Sidney!

OPEN & PERFORMANCE
“Aleve”
For Time:

Buy-In: 50/35 Calorie Bike Erg

21-15-9
Shoulder to Overhead (135/95)
Pull-ups

Cash-Out: 50/35 Calorie Bike Erg

 

FITNESS
“Aleve”
For Time:

Buy-In: 50/35 Calorie Bike Erg

21-15-9
Shoulder to Overhead (115/85)
Pull-ups

Cash-Out: 50/35 Calorie Bike Erg

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Box Brief
Last day of the year! Come pack in all the fitness you can at open gym!
It runs from 8 – 11am.

Monday 12.30.19

Coach Bud!

OPEN & PERFORMANCE
“Fight or Flight”
AMRAP 20:
20 Wallballs (20/14)
20 Hang Power Snatches (95/65)
20 Box Jumps (24/20)
20 Front Squats (95/65)
20/15 Calorie Row

FITNESS
“Fight or Flight”
AMRAP 20:
20 Wallballs (14/10)
20 Hang Power Snatches (75/55)
20 Box Jumps (24/20)
20 Front Squats (75/55)
20/15 Calorie Row

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Box Brief
Schedule this week:
Tuesday- open gym 8-11
Wednesday- closed for New Year’s Day

Sunday 12.29.19

Kerri and Marge!

OPEN – PERFORMANCE – FITNESS
“Wet Suit”
5 Rounds:
21/15 Calorie Row
2 Rounds of “Strict Cindy”

1 Round of “Strict Cindy”:
5 Strict Pull-ups
10 Push-ups
15 Air Squats

 

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Box Brief
Schedule this week:
Tuesday- open gym 8-11
Wednesday- closed for New Year’s Day

Saturday 12.28.19

HAMEL!!!

OPEN & PERFORMANCE
“Perfect Bar”
Teams of 3
For Time (30 Minute Cap):
90 Deadlifts (155/105)
50/35 Calorie Bike Erg
60 Hang Power Cleans (155/105)
50/35 Calorie Bike Erg
30 Push Jerks (155/105)
50/35 Calorie Bike Erg

200 Burpees

30 Push Jerks (135/95)
50/35 Calorie Bike Erg
60 Hang Power Cleans (135/95)
50/35 Calorie Bike Erg
90 Deadlifts (135/95)
50/35 Calorie Bike Erg

 

FITNESS
“Perfect Bar”
Teams of 3
For Time (30 Minute Cap):
90 Deadlifts (115/85)
50/35 Calorie Bike Erg
60 Hang Power Cleans (115/85)
50/35 Calorie Bike Erg
30 Push Jerks (115/85)
50/35 Calorie Bike Erg

200 Burpees

30 Push Jerks (95/65)
50/35 Calorie Bike Erg
60 Hang Power Cleans (95/65)
50/35 Calorie Bike Erg
90 Deadlifts (95/65)
50/35 Calorie Bike Erg

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Box Brief
Free Class Friday is 1/3! Bring your friends!

Friday 12.27.19

Brian “Dude-Hammer”

OPEN
“Water Weight”
3 Rounds:
25 Overhead Squats (75/55)
15 Chest to Bar Pull-ups
25/18 Calorie Row
15 Box Jump Overs (24/20)

PERFORMANCE
“Water Weight”
3 Rounds:
25 Overhead Squats (75/55)
15 Pull-ups
25/18 Calorie Row
15 Box Jump Overs (24/20)

 

FITNESS
“Water Weight”
3 Rounds:
25 Overhead Squats (75/55)
9 Strict Pull-ups
25/18 Calorie Row
15 Box Jump Overs (24/20)

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Box Brief
Changes to be aware of in the new year:

Our membership is going to $220. We want to keep it simple and have our rates reflect the year. As we welcome in 2020 our rates will rise to $220 to reflect that.

Burn is no longer available at the 10:30 time slot. We are utilizing that time for open gym.

Starting February 1st CFNE Teens will be from 8th grade and up. Current members will be grandfathered in but new members must be in 8th grade or older.

As of today, the Fitness Track will be prescribed as strict pull-ups. It will be 60 percent of the Open Track as strict pull ups.

Thursday 12.26.19

Lindsey!

Steve

OPEN & PERFORMANCE
“Punching Bag”
5 Rounds x AMRAP 3:
10 Wreck Bag To Shoulder (70/50)
20 Double Unders
10 Wreck Bag Reverse Lunges (70/50)
20 Double Unders

Rest 1 Minute Between Round

FITNESS
“Punching Bag”
5 Rounds x AMRAP 3:
10 Wreck Bag To Shoulder (70/50)
30 Single Unders
10 Wreck Bag Reverse Lunges (70/50)
30 Single Unders

Rest 1 Minute Between Round

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Box Brief
Open Gym today from 8am – 11pm!
Great opportunity to try out some new gear that Santa might have brought you!

Wednesday 12.25.19

Sarah! Merry Christmas!

At-Home Workout

OPEN – PERFORMANCE – FITNESS
“Home Alone”
AMRAP 19:
12 Burpees
25 Air Squats

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Box Brief
Merry Christmas! CFNE is closed for the Holiday. Enjoy today with Friends and family.
Tomorrow we have open gym from 8am – 11am.

Tuesday 12.24.19

Julie Lee!

OPEN & PERFORMANCE
“12 Days of CrossFit”
1 Thruster (135/95)
2 Hang Power Cleans (135/95)
3 Deadlifts (135/95)
4 Burpees
5 Toes to Bar
6 Box Jumps (24/20)
7 Hand Release Push-ups
8 Reverse Lunges
9 Kettlebell Swings (53/35)
10 AbMat Sit-ups
11 Wallballs (20/14)
12 Calorie Bike Erg OR 12oz Beer

FITNESS
“12 Days of CrossFit”
For Time:
1 Thruster (95/65)
2 Hang Power Cleans (95/65)
3 Deadlifts (95/65)
4 Burpees
5 Toes to Bar
6 Box Jumps (24/20)
7 Hand Release Push-ups
8 Reverse Lunges
9 Kettlebell Swings (53/35)
10 AbMat Sit-ups
11 Wallballs (20/14)
12 Calorie Bike Erg OR 12oz Beer

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Box Brief
Open Gym today from 7am – 12pm! BYOB for the last station of the 12 Days of CrossFit if you don’t want to get stuck riding the bike. Come workout and have fun with some friends!

Monday 12.23.19

The 5:30pm class getting after it!

OPEN – PERFORMANCE – FITNESS
“Dopamine”
Every 5 Minutes x 5 Rounds:
20/14 Calorie Row
20 x 10 Meter Shuttle Sprints
20/14 Calorie Bike Erg

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Box Brief
This week:
Today- Normal Schedule
Tomorrow- Open Gym 7-12
Wednesday- Closed for Christmas
Thursday- Open Gym 8-11
Friday- Normal Schedule

Happy Holidays!

Sunday 12.22.19

Tim and Sam!

OPEN – PERFORMANCE – FITNESS
Back Squat
3 Set of 5

“Ballroom”
27-21-15-9:
Slam Balls (30/20)
Wallballs (20/14)

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Box Brief
Free Class Friday is Friday 1/3! Help your friends kickstart their New Year’s Resolution by
getting them started with CFNE just in time for our January Nutrition Challenge.

Saturday 12.21.19

Christian!

OPEN – PERFORMANCE – FITNESS
“Radio Flyer”
Team of 3, AMRAP 30
3,000 Meter Bike
100 Power Snatches 75/55
3,000 Meter Bike
15 Rope Climbs
3,000 Meter Bike
100 Lateral Barbell Burpees

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Box Brief
The 800 Gram Challenge starts Monday January 6th! Weigh-ins on the Inbody start Thursday January 2nd. We will use a combination of score and composition change to determine the winner(s) of the 800 Gram Challenge, so weighing in is crucial if you want to be in contention to win.

Friday 12.20.19

Sean and Nick at the 5:30pm!

OPEN & PERFORMANCE
Thruster
Build to a Heavy Single

“Blitzen”
5 Rounds:
20/15 Calorie Row
10 Thrusters (115/85)

FITNESS
Thruster
Build to a Heavy Single

“Blitzen”
5 Rounds:
20/15 Calorie Row
10 Thrusters (95/65)

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Box Brief
On Christmas Eve, Tuesday 12/24, we are doing the “12 Days of CrossFit.”

“12 Days of CrossFit”
1 Thruster (135/95)
2 Hang Power Cleans (135/95)
3 Deadlifts (135/95)
4 Burpees
5 TTB
6 Box Jumps (24″/20″)
7 Hand Release Pushups
8 Reverse Lunges
9 Kettlebell Swings (53/35)
10 AbMat Sit-Ups
11 Wallballs (20/14)
12oz Beer, or 12 Cal Erg Bike
do 1, then 2-1, then 3-2-1…

Text your friends form class and hit this workout with them at open gym 7am-12pm!

Thursday 12.19.19

Look at this happy crew!

OPEN – PERFORMANCE – FITNESS
“Eighth Grade”
Tabata:
Kettlebell Swings (53/35)
Bike Erg Calories
Kettlebell Box Step-ups (53/35 to 24/20)
Bike Erg Calories

TABATA
8 Rounds:
20 Second On
10 Second Off

 

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Box Brief
The holiday schedule for next week is as follows:

Monday 12/23- Normal Schedule
Tuesday 12/24- Open Gym 7-12
Wednesday 12/25- Closed for Christmas
Thursday- 12/26- Open Gym 8-11
Friday 12/27- Normal Schedule

Wednesday 12.18.19

Claire, April, and THE MEMBER OF THE MONTH Mary having a blast at last week’s Holiday Social!

OPEN & PERFORMANCE
“Happy Hour”
3 Rounds:
12 Power Cleans (135/95)
12 Chest to Bar Pull-ups
12 Push Jerks (135/95)
12 Toes to Bar

FITNESS
“Happy Hour”
3 Rounds:
12 Power Cleans (115/85)
12 Pull-ups
12 Push Jerks (115/85)
12 Toes to Bar

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Box Brief
**CFNE 2020 Class Schedule Update**
To update a previous box brief, starting January 2nd 2020 there will be open gym from 10:30 to 11:30 in place of Burn. But 11:30 and 12:30 classes will stay the same. Coach Alisha is excited to officially take over the 12:30 time slot and make it something special! Come join us on your lunch break at 11:30 or 12:30!

Tuesday 12.17.19

Kristina rowing!

OPEN & PERFORMANCE
Hang Power Snatch
Build to a Heavy Set of 3

“Castaway”
AMRAP 15
100 Air Squats
50/35 Calorie Row
25 Hang Power Snatches (115/85)

FITNESS
Hang Power Snatch
Build to a Heavy Set of 3

“Castaway”
AMRAP 15
100 Air Squats
50/35 Calorie Row
25 Hang Power Snatches (75/55)

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Box Brief
The holiday schedule for next week is as follows:

Monday 12/23- Normal Schedule
Tuesday 12/24- Open Gym 7-12
Wednesday 12/25- Closed for Christmas
Thursday- 12/26- Open Gym 8-11
Friday 12/27- Normal Schedule

Monday 12.16.19

Workin’ hard!

OPEN & PERFORMANCE
“Wonderwall”
For Time:
60 Double Unders, 30 Burpees
60 Double Unders, 30 Wallballs (20/14)
60 Double Unders, 30 Deadlifts (225/155)
60 Double Unders, 30 Wallballs (20/14)
60 Double Unders, 30 Burpees

FITNESS
“Wonderwall”
For Time:
90 Single Unders, 30 Burpees
90 Single Unders, 30 Wallballs (14/10)
90 Single Unders, 30 Deadlifts (185/135)
90 Single Unders, 30 Wallballs (14/10)
90 Single Unders, 30 Burpees

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Box Brief
For CFNE’s January Nutrition Challenge we are going to do The 800 Gram Challenge! Starting Monday January 6th and going until Friday February 7th your goal will be to stick to the rules of the challenge. Those rules are:

Eat 800 grams of fruits or vegetables a day.

That’s it. That is the sole focus of the Nutrition Challenge this year. You can find even more details here:
https://optimizemenutrition.com/800-gram-challenge-rules/

Sunday 12.15.19

Sunrise Yoga, every Sunday at 6:45am!

OPEN – PERFORMANCE – FITNESS
“Side Hustle”
AMRAP 15:
20 Russian Kettlebell Swings (70/53)
300′ Single Kettlebell Farmers Carry (70/53)
400 Meter Row


Box Brief

Come join us for Sunrise Yoga! Every Sunday at 6:45am. No better way to start your Sunday!

Saturday 12.14.19

Member of the Month Mary Hanvey!!!

OPEN & PERFORMANCE
“Powder Room”
AMRAP 5:
1200 Meter Bike Erg
—–

1 Round of:
5 Pull-ups
10 Push-ups
15 Air Squats
—–
Max Clean and Jerks (135/95)

Rest 5 Minutes

AMRAP 5:
800 Meter Bike Erg
—–

2 Rounds of:
5 Pull-ups
10 Push-ups
15 Air Squats
—–

Max Clean and Jerks (155/105)

Rest 5 Minutes

AMRAP 5:
400 Meter Bike Erg
—–

3 Rounds of:
5 Pull-ups
10 Push-ups
15 Air Squats
—–

Max Clean and Jerks (185/135)

 

FITNESS
“Powder Room”
AMRAP 5:
1200 Meter Bike Erg
—–

1 Round of:
5 Pull-ups
10 Push-ups
15 Air Squats
—–
Max Clean and Jerks (95/65)

Rest 5 Minutes

AMRAP 5:
800 Meter Bike Erg
—–

2 Rounds of:
5 Pull-ups
10 Push-ups
15 Air Squats
—–

Max Clean and Jerks (115/85)

Rest 5 Minutes

AMRAP 5:
400 Meter Bike Erg
—–

3 Rounds of:
5 Pull-ups
10 Push-ups
15 Air Squats
—–

Max Clean and Jerks (135/95)

 

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Box Brief
Congratulations to our December Member of the Month…
Mary Hanvey!!! Check out her interview with Dan here: