Friday 8.30.19

Friends who suffer together become family.

OPEN & PERFORMANCE
Build to a Heavy Complex:
1 Power Clean
1 Hang Squat Clean
1 Squat Clean

“Squeaky Clean”
3 Rounds:
400 Meter Run
7 Power Cleans
7 Hang Squat Cleans
7 Squat Cleans

Barbell: 115/85

FITNESS
Build to a Heavy Complex:
1 Power Clean
1 Hang Squat Clean
1 Squat Clean

“Squeaky Clean”
3 Rounds:
400 Meter Run
7 Power Cleans
7 Hang Squat Cleans
7 Squat Cleans

Barbell: 95/65

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Box Brief
*Labor Day Schedule*
Classes at 6am and 8am!

Free Class Friday is next week!
Make sure you find someone to bring with you.

Thursday 8.29.19

CardiO on the PatiO

OPEN & PERFORMANCE
“Heavy Metal”
AMRAP 12:
10 Strict Presses (95/65)
25 Double Unders
10 Strict Pull-ups
25 Double Unders

FITNESS
“Heavy Metal”
AMRAP 12:
10 Strict Presses (95/65)
40 Single Unders
10 Strict Pull-ups
40 Single Unders

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Box Brief
CFNE! Our annual fundraiser for Kettlebells 4 Kids will take place Saturday September 28th at 6pm.
Events will include a fun team workout, raffles, food and drinks for all!

Wednesday 8.28.19

Eddy and the 11:30 class rowing!

OPEN & PERFORMANCE
“Halftime”
30-20-10:
Dumbell Power Snatch (50/35)
Wallballs (20/14)

Directly Into…

10-20-30:
Burpees
Calorie Row

 

FITNESS
“Halftime”
30-20-10:
Dumbell Power Snatch (35/25)
Wallballs (14/10)

Directly Into…

10-20-30:
Burpees
Calorie Row

 

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Box Brief
CFNE Burn, a cardio class that includes 45 minutes of moving, meets every weekday at 10:30!
No on-boarding or sign up need!

Tuesday 8.27.19

Athletes in the Teens Class working on their front squats!

OPEN – PERFORMANCE – FITNESS
“Cement Truck”
Every 5 Minutes x 5 Rounds:
400 Meter Run
21/15 Calorie Bike
15 Toes to Bar

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Box Brief
Unfortunately summer is coming to an end.
But that means you can bring your middle schooler or high school to CFNE Teens Class!
We meet Monday, Tuesday, Thursday, Friday at 3:30 and Saturdays at 11:00.

Monday 8.26.19

Andy!

OPEN – PERFORMANCE – FITNESS
Build to a Heavy
10-Rep Thruster

“Sucker Punch”
21-18-15-12-9:
Kettlebell Swing (53/35)
Thrusters (75/55)

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Box Brief
*UPDATE*
CFNE this year the CrossFit Games Open takes place in October.
This means Friday’s in October and November we’ll be attempting whatever Dave Castro throws at us.
Let’s put our fitness to the test!

Sunday 8.25.19

Simone on the bike!

OPEN – PERFORMANCE – FITNESS
“Knee Slapper”
AMRAP 15:
100′ Walking Lunge
200 Meter Farmers Carry (53’s/35’s)
30 AbMat Sit-ups
400 Meter Row

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Box Brief
Friday September 6th, bring a friend to Free Class Friday!

Saturday 8.24.19

Jump for Joy! Buds N Suds starts today at 12:15

OPEN & PERFORMANCE
“Runaway Train”
Teams of 3
3 Rounds (30 Minute Cap):
400 Meter Team Run
100/70 Calorie Bike

Directly Into…

21 Clean and Jerks (115/85) 
21 Clean and Jerks (135/95) 
21 Clean and Jerks (155/105) 
21 Clean and Jerks (185/125) 
21 Clean and Jerks (205/135) 

FITNESS
“Runaway Train”
Teams of 3
3 Rounds (30 Minute Cap):
400 Meter Team Run
100/70 Calorie Bike

Directly Into…

21 Clean and Jerks (75/55)
21 Clean and Jerks (95/65)
21 Clean and Jerks (115/85)
21 Clean and Jerks (135/95)
21 Clean and Jerks (155/105)

 

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Box Brief
Buds N Suds starts at 12:15 today! Wear clothes that you can workout in and slip-and-slide in.
Bring a towel and some of your favorite drinks. Events will include a combination of slipping, sliding, fitness, and flip cup!

Friday 8.23.19

Dima!

OPEN & PERFORMANCE
“Crazy Stairs”
For Time:
10 Rounds of “Cindy”
50/35 Calorie Row
30 Power Snatches (115/85)

FITNESS
“Crazy Stairs”
For Time:
10 Rounds of “Cindy”
50/35 Calorie Row
30 Power Snatches (95/65)

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

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Box Brief
1 DAY until the Buds N Suds Finale! See everyone there at 12:15

Thursday 8.22.19

Kaitlin Brown and Kaitlin Lewis

OPEN – PERFORMANCE – FITNESS
“30 Rock”
AMRAP 20:
30 Hang Power Cleans (95/65)
30 Push Presses (95/65)
30/21 Calorie Bike
30 Toes to Bar

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Box Brief
2 DAYS until the Buds N’ Suds Finale!
Slip and Slides, fitness, and drinks for all!

Wednesday 8.21.19

THE Will Nystrom

OPEN & PERFORMANCE
“Frank The Tank”
AMRAP 5:
Buy-In: 50 Wallballs (20/14)
12 Deadlifts (185/135)
12 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 35 Wallballs (20/14)
9 Deadlifts (225/155)
9 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 20 Wallballs (20/14)
6 Deadlifts (275/185)
6 Lateral Barbell Burpees

 

FITNESS
“Frank The Tank”
AMRAP 5:
Buy-In: 50 Wallballs (14/10)
12 Deadlifts (135/95)
12 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 35 Wallballs (14/10)
9 Deadlifts (155/105)
9 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 20 Wallballs (14/10)
6 Deadlifts (185/135)
6 Lateral Barbell Burpees

 

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Box Brief
CFNE, thank you for your patience during our summer renovations.
Classes will be inside for the rest of the week.
We are excited for you to experience the cool air and freshly painted walls!

Tuesday 8.20.19

Ernie!

OPEN – PERFORMANCE – FITNESS
“Team Tosh Sprints”
Teams of 2
3 Rounds:
200 Meter Run
400 Meter Run
600 Meter Run

Each athlete does each interval.
Rest while your partner works.

 

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Box Brief
Tell your friends! Tell you coworkers! Free Class Friday is 9/6!

Monday 8.19.19

Potsy!

OPEN & PERFORMANCE
Wreck Bag Squats
With a Partner
AMRAP 10
Wreck Bag Back Squats
*Post weight in comments*

“Dirty Water”
For Time:

100 Double Unders
800 Meter Run
60/45 Calorie Row

 

FITNESS
Wreck Bag Squats
With a Partner
AMRAP 10
Wreck Bag Back Squats
*Post weight in comments*

“Dirty Water”
For Time:

150 Single Unders
800 Meter Run
60/45 Calorie Row

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Box Brief
Buds N’ Suds Finale! This Saturday 8/24!

Sunday 8.18.19

Todd from Todd:30

OPEN
“Russian Roulette”
5 Rounds:
10 Strict Handstand Push-ups
20 Russian Kettlebell Swings (70/53)
30 AbMat Sit-ups
40 Double Unders

PERFORMANCE
“Russian Roulette”
5 Rounds:
10 Dumbbell Strict Press (50/35)
20 Russian Kettlebell Swings (70/53)
30 AbMat Sit-ups
40 Double Unders

FITNESS
“Russian Roulette”
5 Rounds:
10 Dumbbell Strict Press (35/25)
20 Russian Kettlebell Swings (53/35)
30 AbMat Sit-ups
60 Single Unders

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Box Brief
Saturday 8/24 at 1pm is the last Buds N Suds!
Fitness. Slip N Slide. Drinks for all ages.

Saturday 8.17.19

JOHN!

OPEN – PERFORMANCE – FITNESS
“Grasshopper”
3 Rounds
800 Meter Run
30 Kettlebell Swings (53/35)
30 Medball Jump Squats (30/20)

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Box Brief
Crushing workouts outside today! Bring the sunscreen!
The only indoor access will be for the bathrooms. 

Friday 8.16.19

Mercy on a rower!

OPEN – PERFORMANCE – FITNESS
“Sweater Weather”
For Time
50/35 Calorie Row
50 Burpees
50 Slam Balls (30/20)
50 Burpees
50/35 Calorie Row

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Box Brief
Free Class Friday is September 6th!

Thursday 8.15.19

Dani!

OPEN & PERFORMANCE
Dumbbell Rows
5 Rounds of 10 Reps Each Side


“Pyramid Scheme”
For Time:
10-20-30-20-10
Dumbbell Hang Clean & Jerks (50/35)
Sit Ups
200m Run After Each Round

FITNESS
Dumbbell Rows
5 Rounds of 10 Reps Each Side

“Pyramid Scheme”
For Time:
10-20-30-20-10
Dumbbell Hang Clean & Jerks (35/25)
Sit Ups
200m Run After Each Round

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Box Brief
Buds N Suds Finale is Saturday 8/24 at 1:00pm!

Wednesday 8.14.19

Is Dan doing this right?

OPEN & PERFORMANCE
“Tote Bag”
With a Team of 3:
AMRAP 25
With a Team of 3
10 Wreck Bag to Shoulder
15 Wreck Bag Hop-overs
10 Wreck Bag Step Ups 20″

70/50 Wreck Bag

FITNESS
“Tote Bag”
With a Team of 3:
AMRAP 25
With a Team of 3
10 Wreck Bag to Shoulder
15 Wreck Bag Hop-overs
10 Wreck Bag Step Ups 20″

50/35 Wreck Bag

Partners complete full rounds.

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Box Brief
Classes are outside the next 3 days.
As the gym is being ventilated there will be locker room access through the backdoor.
CFNE members are also welcome at either Tilt location.

Tuesday 8.13.19

Kate!

OPEN – PERFORMANCE – FITNESS
Bench Press
Build to a Heavy Set of 3

“Swole Cycle”
Tabata:

Strict Pull-ups
Bike Calories
Push-ups
Bike Calories
Tabata: 8 Rounds of 20 Seconds On, 10 Seconds Off

 

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Box Brief
The last Buds N Suds if the season is next Saturday the 24th!

Monday 8.12.19

Nick!

OPEN
“Hit and Run”
3 Rounds:

400 Meter Run
12 Dumbbell Power Snatches (70/50)
21 Single Dumbbell Squats (70/50)

PERFORMANCE
“Hit and Run”
3 Rounds:
400 Meter Run
12 Dumbbell Power Snatches (50/35)
21 Single Dumbbell Squats (50/35)

FITNESS
“Hit and Run”
3 Rounds:

400 Meter Run
12 Dumbbell Power Snatches (40/30)
21 Single Dumbbell Squats (40/30)

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Box Brief
We are outside today and tomorrow while painting is completed.
Great way to enjoy the weather!

Sunday 8.11.19

Paul!

OPEN – PERFORMANCE – FITNESS
“Double Fist”
For Time:
500 Meter Row

12-9-6:
Double Dumbbell Deadlifts
Double Dumbbell Push Press

1000 Meter Row

12-9-6:
Double Dumbbell Deadlifts
Double Dumbbell Push Press

500 Meter Row

Dumbbells: (35’s/25’s)

 

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Box Brief

Help CFNE support the “We Burn Brighter” auction to help the local businesses affected by the recent fire. https://www.32auctions.com/weburnbrighter

“The “We Burn Brighter” auction will benefit the local businesses who were affected by the July 22nd fire at the corner of Pond and South Main Streets. These businesses, some of which are operating at a total loss, are dependent on the financial support of others to get back on their feet.”