Thursday 10.24.19

Kristen doing her part for Goat Day!

OPEN & PERFORMANCE
“Goat Day”
On the Minute x 20:
Odd: Movement 1
Even: Movement 2

FITNESS
“Goat Day”
20 Minutes
Max Calorie Bike*
*Every 2 minutes including 0:00
7 Double Dumbbell Strict Press (50’s/35’s)

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Box Brief
The doors open at 8:30 Saturday morning for the Halloween Throwdown. The athlete briefing begins at 9:05 and the first heat goes off at 9:20! The Beer Mile starts at 12:10. We’ll supply the pizza and some drinks, BYOB. See you there on Saturday!

Wednesday 10.23.19

Garrett!

OPEN – PERFORMANCE – FITNESS
“Jack in the Box”
For Time:
1000 Meter Row
75/50 Calorie C2 Bike
50 Box Jump Overs (24/20)
75/50 Calorie C2 Bike
1000 Meter Row

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Box Brief
The Halloween Throwdown is this Saturday from 9-12!
This will be the only event going on at the gym on Saturday, so no classes.

But come cheer on your friends as they try to workout in costumes and survive the beer mile!

Tuesday 10.22.19

Karen and Jan!

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

“blooDThristy”
AMRAP 12:
15 Burpees
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Barbell: (155/105)

FITNESS
Hang Power Clean
Build to a Heavy Set of 3

“blooDThristy”
AMRAP 12:
15 Burpees
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Barbell: (115/85)

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Box Brief
*Save the Date*
Friday Night Lights, to celebrate the end of the 2020 Open, is taking place on Friday 11/8 at 6:30pm.
Come do the workout or cheer on your friends!

Monday 10.21.19

Be nimble, be quick, jump over the candlestick!

OPEN
“Open 20.2”
AMRAP 20:
4 Dumbbell Thrusters (50’s/35’s)
6 Toes to Bar
24 Double Unders

PERFORMANCE & FITNESS
“Open Road”
AMRAP 15:
30 AbMat Sit-ups
20 Wallballs (20/14)
100 Meter Farmers Carry (50’s/35’s)

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Box Brief
The Halloween Throwdown is this Saturday from 9-12!
This will be the only event going on at the gym on Saturday, so no classes.

But come cheer on your friends as they try to workout in costumes.

Sunday 10.20.19

Mark!

OPEN – PERFORMANCE – FITNESS
“Latitude”
4 Rounds:
1 Minute Strict Pull-ups
1 Minute Wreck Bag Reverse Lunges (50/35)
1 Minute Calorie Row
1 Minute Rest

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Box Brief
Free Class Friday is going down after the Open next month. It is going to be Friday 11/15!

Saturday 10.19.19

Sunrise Yoga!

OPEN – PERFORMANCE – FITNESS
“Relentless”
5 Rounds:
400 Meter Run
21 Kettlebell Swings (53/35)
15 Push-ups

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Box Brief
Sunrise Yoga, tomorrow at 6:45am!

Friday 10.18.19

Peter Dunlap!

OPEN & PERFORMANCE
“CrossFit Open 20.2”
AMRAP 20
4 Double Dumbbell Thrusters 50’s/35’s
6 Toes to Bar
24 Double Unders

FITNESS
“CrossFit Open 20.2”
AMRAP 20
4 Double Dumbbell Thrusters 35’s/25’s
6 Toes to Bar
36 Single Unders

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Box Brief
*Save the Date*
Friday Night Lights, to celebrate the end of the 2020 Open, is taking place on Friday 11/8 at 6:30pm.
Come do the workout or cheer on your friends!

Thursday 10.17.19

PQP celebrating Goat Day!

OPEN & PERFORMANCE
“Goat Day”
On the Minute x 20:
Odd: Movement 1
Even: Movement 2

FITNESS
“Goat Day”
On the 4:00 x 5 Rounds
30 air Squats
20 Wreck Bag to Shoulder (50/35)
10 Bag-Facing Burpees

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Box Brief
“Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Pull-ups, Overhead Squats, Handstand Push-ups. These are the best days to turn perceived weaknesses into strengths. No better way to do that than today. We don’t improve our technique with a high heart rate – that’s what we refer to as “training”. Today is geared towards “practice,” dialing in our mechanics with a controlled heart rate. As an example, to improve the technique of double-unders, we want to practice at a low-intensity where we can really focus on the mechanics of the hands and the timing of the jump. When we couple “training” with “practice” throughout the week in the right doses, we set ourselves on the fast track to results. Choose two “Goats” to work on, and we’ll alternate between them on each minute. Choose an appropriate rep scheme for each movement that keeps things in the practice intensity range.

Wednesday 10.16.19

OPEN – PERFORMANCE – FITNESS
“Bam Bam”
Teams of 3
AMRAP 25:
10/7 Calorie C2 Bike
10 Slamballs (30/20)
10 Shuttle Runs (10 Meters)

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Box Brief
*Save the Date*
Friday Night Lights, to celebrate the end of the 2020 Open, is taking place on Friday 11/8 at 6:30pm.
Come do the workout or cheer on your friends!

Tuesday 10.15.19

Darcy!

OPEN & PERFORMANCE
Thruster
Build to a Heavy Set of 3

“Child’s Play”
3 Rounds:
10 Thrusters (115/85)
20 Deadlifts (115/85)
50 Double Unders

FITNESS
Thruster
Build to a Heavy Set of 3

“Child’s Play”
3 Rounds:
10 Thrusters (95/65)
20 Deadlifts (95/65)
75 Single Unders

 

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Box Brief
To guarantee you’re on a team for the Halloween Throwdown make sure you sign up by Tuesday. You won’t want to miss the team workouts, beer mile, and food & drinks. This event is for everyone! Just like class we can scale and modify as needed. Check out the workouts:

1) Davy Jones’s Locker
In 12 minutes
100/70 cal row
Build to a heavy set of 3 front squat
from the floor

2) Freddy Krueger
Athlete 1:
12-9-6
Kettlebell Deadlift 70/53
Burpees

Athlete 2:
15-12-9
Russian Kettlebell Swings 70/53
Burpees

Athlete 3
21-15-9
Kettlebell Swings 70/53
Burpees
*15 minute cap

3) HamBERGlar
AMRAP 12
100 cal berg
100 20″step ups/ 20″ box jumps/ 24″ box jump
100 knees to waist/ knees to chest/ toes to bar

Monday 10.14.19

S’Murph! Do you like puns? Dressing up? And working out in costumes? Then make sure you sign up for the Halloween Throwdown.

OPEN
“Open 20.1”
10 Rounds:
8 Ground to Overhead (95/65)
10 Bar Facing Burpees

Time Cap: 15 Minutes

 

PERFORMANCE & FITNESS
“Point Break”
AMRAP 15:
5 Strict Pull-ups
10 Single Dumbbell Hang Clean and Jerks (50/35)
15 AbMat Sit-ups

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Box Brief
Happy Columbus Day!
The gym is open from 6am to 11am today, for open gym… during the Open. See you in the morning!

Sunday 10.13.19

You will BEE so happy that you signed up for the Halloween Throwdown!

OPEN – PERFORMANCE – FITNESS
“Sweat Buckets”
50-40-30-20-10: Calorie Row
10-20-30-40-50: Calorie C2 Bike

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Box Brief
Make sure you get on a team for the CFNE Halloween Throwdown! It’s the best day at CFNE!
You can sign up as late as the 15th. Ask the Front Desk for details.

Saturday 10.12.19

Ally “Bushey” Leard

OPEN & PERFORMANCE
“Mind Control”
AMRAP 20:
7 Toes to Bar
7 Front Squats (135/95)
200 Meter Run

FITNESS
“Mind Control”
AMRAP 20:
7 Toes to Bar
7 Front Squats (115/85)
200 Meter Run

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Box Brief
Remember Sunrise Yoga takes place every Sunday at 6:45am. We’ll see you tomorrow at dawn!

Friday 10.11.19

The Open starts today! Dani is excited!

OPEN
“CrossFit Games Open 20.1”
10 Rounds*
8 Ground-to-Overhead (95/65)
10 Bar-Facing Burpees
*15:00 cap

PERFORMANCE
“CrossFit Games Open 20.1”
AMRAP 15
8 Snatches (95/65)
10 Lateral Barbell Burpees

FITNESS
“CrossFit Games Open 20.1”
AMRAP 15
8 Snatches (75/55)
10 Lateral Barbell Burpees

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Box Brief
Today we are doing 20.1 in classes. There are options for other workouts as well. If you are looking to get judged for your workout we ask that you also be able to judge other athletes. You can find the judges course here: https://oc.crossfit.com/course?id=21

Thursday 10.10.19

Intern Alisha’s attempt at Goat Day

OPEN & PERFORMANCE
“Goat Day”
On the Minute x 20:
Odd: Movement 1
Even: Movement 2

FITNESS
“Goat Day”
EMOM 20
Odd: 15/ 12 Calorie Row
Even: 15 Burpees

Post Score to Comments

Box Brief
“Goat” is CrossFit slang for a movement that challenges us.
Examples: Double-Unders, Pull-ups, Overhead Squats, Handstand Push-ups. These are the best days to turn perceived weaknesses into strengths. No better way to do that than today. We don’t improve our technique with a high heart rate – that’s what we refer to as “training”. Today is geared towards “practice,” dialing in our mechanics with a controlled heart rate. As an example, to improve the technique of double-unders, we want to practice at a low-intensity where we can really focus on the mechanics of the hands and the timing of the jump. When we couple “training” with “practice” throughout the week in the right doses, we set ourselves on the fast track to results. Choose two “Goats” to work on, and we’ll alternate between them on each minute. Choose an appropriate rep scheme for each movement that keeps things in the practice intensity range.

Wednesday 10.9.19

Henriette!

OPEN – PERFORMANCE – FITNESS
“WOW Air”
3 Rounds:
50 Air Squats
400 Meter Run
30/24 Calorie Row
200 Meter Wreck Bag Run (50/35)

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Box Brief
As athletes take on the 2020 CrossFit Games Open we want to give them the best competitive environment possible. To do that we are postponing Burn on Fridays and Mondays until after the 5 weeks of the Open. Burn will take place Tuesday – Thursday next week.

Tuesday 10.8.19

Brian!

OPEN
Deadlift
Build to a Heavy Set of 5

“Detention”
AMRAP 12:
6 Strict Handstand Push-ups
9 Deadlifts (225/155)
30 Double Unders

PERFORMANCE
Deadlift
Build to a Heavy Set of 5

Detention”
AMRAP 12:
6 Double Dumbbell Strict Press (50’s/35’s)
9 Deadlifts (225/155)
30 Double Unders

FITNESS
Deadlift
Build to a Heavy Set of 5

“Detention”
AMRAP 12:
3 Wall Walks
9 Deadlifts (185/135)
45 Single Unders

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Box Brief
The Open starts THIS THURSDAY. Programming for the Open will include GOAT Days and chances to repeat workouts if desired.
– – – – – – – – – – – – – – – – – – – – – – – – – – – – –
THURSDAY: “Goat Days” giving athletes an opportunity to refine skills or work on their weaknesses.
Athletes will choose two movements to alternate between on the minute for 20 minutes.
For those who want a little more structure, there will also be an alternate, low impact 20 minute EMOM programmed every week.
– – – – – – – – – – – – – – – – – – – – – – – – – – – – –
FRIDAY: The Open workout announced on Thursday night will be the programmed Class workout for Friday.
There will also be Performance and Fitness versions of the workout on Friday.
– – – – – – – – – – – – – – – – – – – – – – – – – – – – –
MONDAY: There will be two workouts programmed on Monday.
Athletes can choose to repeat the Open workout or complete an alternate workout, which will have a similar time domain.

Monday 10.7.19

CFNE's October Member of the Month!
Prev 1 of 1 Next
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OPEN & PERFORMANCE
“Rugrats”
On the 4:00 x 5 Rounds:
9 Burpee Box Jumps (24/20)
15 Dumbbell Front Squats (50’s/35’s)
15/12 Calorie C2 Bike

FITNESS
“Rugrats”
On the 4:00 x 5 Rounds:
9 Burpee Box Jumps (24/20)
15 Dumbbell Front Squats (35’s/25’s)
15/12 Calorie C2 Bike

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Box Brief
Congratulations to our October Member of the Month, Nick Jefferies!
You can usually catch him hopping into the 5:30pm class about 10 minutes late.
Watch the interview to learn more about Nick.

Sunday 10.6.19

Darling!

OPEN – PERFORMANCE – FITNESS
“Watered Down”
5 Rounds:
1000-800-600-400-200 Meter Row
100 Meter Farmers Carry (70’s/50’s)
100′ Walking Lunge

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Box Brief
Sunrise Yoga! Today at 6:45am!

Saturday 10.5.19

Yoga Master Sarah Gardner

OPEN & PERFORMANCE
“Adderall”
0:00 – 10:00
1 Mile Run
Max Clean and Jerks (135/95)

10:00 – 13:00
Rest

13:00 – 20:00
800 Meter Run
Max Power Snatches (115/80)

20:00 – 23:00
Rest

23:00 – 27:00
400 Meter Run
Max Thrusters (95/65)

 

FITNESS
“Adderall”
0:00 – 10:00
1 Mile Run
Max Clean and Jerks (115/85)

10:00 – 13:00
Rest

13:00 – 20:00
800 Meter Run
Max Power Snatches (95/65)

20:00 – 23:00
Rest

23:00 – 27:00
400 Meter Run
Max Thrusters (75/55)

 

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Box Brief
Sunrise Yoga starts this Sunday and then runs every Sunday going forward at 6:45am!
Come mobilize and relax with Sarah Gardner. Bring your own yoga mat!
To preserve the relaxing and productive environment for yoga
all open gym equipment moving and workouts will start promptly at 8:00am.