Monday 3.16.20

Kev the Cone!

With Equipment
“Spice Girl”
10-20-30-40-50:
Single Arm Dumbbell Hang Clean & Jerks (50/35)*

*After each set: 50 Air Squat Hops Over Dumbbell

Without Equipment
“Spice Girl”
5-10-15-20-25:
Walkouts*

*After each set: 50 Air Squat Jumps over an “Odd-Object”
(3-6″ in height, purely to give a target to jump over).

Check out Coach Heather talking about today’s workout.
https://youtu.be/EXQj0Kx7wVs

Box Brief
Home workouts going strong! Over the next 2 weeks we’ll be posting home workouts that can be done with or without equipment. Go get it!

Sunday 3.15.20

Sunrise Yoga!

“Jelly Bellies”
3 Giant Sets:
9 Front Plank to Pushup Planks
1:00 Left Elbow Plank
1:00 Right Elbow Plank
15 Hollow Rocks
1:00 Left Elbow Plank
1:00 Right Elbow Plank
21 V-Ups

Box Brief
CFNE is closed but Sunrise Yoga is still going down! Sarah will be going live in the CFNE Family Facebook group at 7am tomorrow morning. Grab your phone and your mat and follow along!

Saturday 3.14.20

Toni!

Track Workout
“Walk the Line”
5 Rounds
50 Meter Walking Lunge
350 Meter Run
20 Burpees

At Home
“Walk the Line”
5 Rounds
60 Double Unders / 90 Single Unders
40 Step-back Lunges
20 Burpees

Check out Coach Ben talking about today’s workout:
https://youtu.be/HTQKX7JPUMw

Box Brief
https://www.youtube.com/watch?v=Ff3id8F59xk

CrossFit New England will be closed for 2 weeks. It is our responsibility to keep our family safe. During these 2 weeks you will not be charged. Also in the 2 weeks that we are closed the gym will be professionally cleaned to ensure a safe environment for when we return. Please stay tuned for more information.
Thank you.

Friday 3.13.20

Julian!

CROSSFIT NEW ENGLAND WILL BE CLOSED FOR 2 WEEKS EFFECTIVE IMMEDIATELY

Please stay tuned for more information and daily home workouts.
Thank you

 

Box Brief
CrossFit New England will be closed for 2 weeks. It is our responsibility to keep our family safe. During these 2 weeks you will not be charged. Also in the 2 weeks that we are closed the gym will be professionally cleaned to ensure a safe environment for when we return. Please stay tuned for more information.
Thank you.

Thursday 3.12.20

CFNE!

OPEN – PERFORMANCE – FITNESS
Vertigo
AMRAP 18:
10 Russian Kettlebell Swings (70/53)
10 AbMat Sit-ups
10 x 10 Meter Shuttle Runs
20 Russian Kettlebell Swings (70/53)
20 AbMat Sit-ups
20 x 10 Meter Shuttle Runs
30 Russian Kettlebell Swings (70/53)
30 AbMat Sit-ups
30 x 10 Meter Shuttle Runs

Continue to Add (10) Reps Until Time

Post Score to Comments

Box Brief
Coaching Schedule Change!
Starting Monday 3/16 there are some changes happening to the Coaching schedule. We are happy to announce Bud will be taking over the 4:30pm class and Alisha will be taking over the 5:30 & 6:30am classes! They look forward to getting to know their new classes better.

Wednesday 3.11.20

Go until you can’t go no more!

 

OPEN & PERFORMANCE
“Bergeron Beep Test”
On the Minute For as Long as Possible:
7 Thrusters (75/55)
7 Pull-ups
7 Burpees

FITNESS
“Bergeron Beep Test”
AMRAP 15
7 Thrusters (75/55)
4 Strict Pull-ups
7 Burpees

Post Score to Comments

Box Brief
Bergeron Beep Test Today!
We will retest this workout next year in March so it is so useful to have a score to compare it to.

Tuesday 3.10.20

Tabitha!

OPEN & PERFORMANCE
“Six Flags”
Every 3:00 x 6 Rounds:
15/12 Calorie Bike Erg
30 Double Unders
3 Power Snatches

Build in Power Snatch Weight

 

FITNESS
“Six Flags”
Every 3:00 x 6 Rounds:
21/15 Calorie Bike Erg
60 Single Unders
6 Power Snatches (95/65)

Post Score to Comments

Box Brief
First benchmark of the month tomorrow!
You can bring your own chalk if it’s in a tupperware or bag.

Monday 3.9.20

Johny Hobart! (his last name isn’t really Hobart)

OPEN & PERFORMANCE
“Overkill”
21-15-9:
Double Dumbbell Power Cleans (50’s/35’s)
Box Jump Overs (24″/20″)
Double Dumbbell Front Squats (50’s/35’s)
Toes to Bar

FITNESS
“Overkill”
21-15-9:
Double Dumbbell Power Cleans (35’s/25’s)
Box Jump Overs (24″/20″)
Double Dumbbell Front Squats (35’s/25’s)
Toes to Bar

Post Score to Comments

Box Brief
This Wednesday we are tackling our first benchmark of the month, Bergeron Beep Test! It’s 7 thrusters, 7 pull-ups, and 7 burpees in one minute. Repeat that for as long as you can. See you Wednesday!

Sunday 3.8.20

Reggie!

OPEN – PERFORMANCE – FITNESS
“Clorox”
3 Rounds:
40/30 Calorie Bike Erg
30 Goblet Reverse Lunges (53/35)
20 Russian Kettlebell Swings (53/35)

Post Score to Comments

Box Brief
Yoga at 6:45am! Make sure you move your clocks forward 1 hour so you get here at the right time.

Saturday 3.7.20

Kerri!

OPEN – PERFORMANCE – FITNESS
“PowerPoint”
Teams of 3
For Time (30 Minute Cap):
75 Power Snatches (75/55)
75/50 Calorie Row
50 Power Snatches (95/65)
50/35 Calorie Row
25 Power Snatches (115/85)
25/20 Calorie Row
15 Rope Climbs
25 Power Snatches (115/85)
25/20 Calorie Row
50 Power Snatches (95/65)
50/35 Calorie Row
75 Power Snatches (75/55)
75/50 Calorie Row

Post Score to Comments

Box Brief
Yoga is at 6:45am tomorrow! But it will feel like 5:45am because it “Spring Forward” the night before and we lose an hour of sleep. Get to bed extra early tonight so you can come get an awesome stretch Sunday Morning.

Friday 3.6.20

Squad running DEEP!

OPEN – PERFORMANCE – FITNESS
“4-Wheel Drive”
5 Rounds:
AMRAP 4:
21/15 Calorie Bike Erg
15 Burpee Box Jumps (24/20)
Max 10 Meter Shuttle Runs In Time Remaining

Rest 4 Minutes Between

Post Score to Comments

Box Brief
While the risk of the Coronavirus in MA is low, we want to do our part to keep CFNE a safe place for you to keep kicking ass into your 90’s.

The experts are saying that thoroughly washing your hands is the best form of protection.  To take this to the next level we are going to make some short term changes at CFNE.

  1. No ipad check in – The Front Desk will check you in.
  2. No chalk buckets – Bring your own chalk if you need it.
  3. More wipes around the gym – Please wipe down everything you touch
  4. No whiteboard markers – Record your scores in SugarWOD
  5. No fistbumbs or high fives before or after the WOD – Fistbump on SugarWOD
  6. No pens at the front desk – The Front Desk will record your purchases.If you have a fever, cough or consistent sneezing please stay out of the gym.

     

    If you have traveled to Asia, Europe, or the Middle East please stay out of the gym for two weeks.  We will happily put your membership on hold.

If you have questions please ask any CFNE Team member.

Stay Humble, Hungry, Happy and of course Healthy!

 
 

Thursday 3.5.20

Outdoor OHS’s

OPEN
Overhead Squat
Build to a Heavy Set of 3

“FaceTime”
AMRAP 10:
15 Overhead Squats (95/65)
12 Sumo Deadlift High Pulls (95/65)
9 Chest to Bar Pull-ups

Performance
Overhead Squat
Build to a Heavy Set of 3

“FaceTime”
AMRAP 10:
15 Overhead Squats (95/65)
12 Sumo Deadlift High Pulls (95/65)
9 Pull-ups

Fitness
Overhead Squat
Build to a Heavy Set of 3

“FaceTime”
AMRAP 10:
15 Overhead Squats (95/65)
12 Sumo Deadlift High Pulls (95/65)
6 Strict Pull-ups

Post Score to Comments

Box Brief
Free Class Friday Tomorrow!!!

Wednesday 3.4.20

Coach Alisha!

OPEN & PERFORMANCE
“Full Circle”
For Time:
1500/1200 Meter Row
100 Double Unders
50/35 Calorie Bike
100 Double Unders
1500/1200 Meter Row

FITNESS
“Full Circle”
For Time:
1500/1200 Meter Row
150 Single Unders
50/35 Calorie Bike
150 Single Unders
1500/1200 Meter Row

Post Score to Comments

Box Brief
Free Class Friday this week!
Bring your friends, family, coworkers, dog walkers… anyone else.
It’s a great workout that will give them a great taste of what CrossFit is about.

Tuesday 3.3.20

“Master the basics before you try to progress”

OPEN
Clean and Jerk Complex
5 Sets:
3-Position Power Clean
3 Push Jerks

“Bottom Line”
AMRAP 10 :

3 Clean and Jerks (135/95)
3 Toes to Bar
6 Clean and Jerks (135/95)
6 Toes to Bar
9 Clean and Jerks (135/95)
9 Toes to Bar

Increase by 3 Reps Each Round

PERFORMANCE
Clean and Jerk Complex
5 Sets:
3-Position Power Clean
3 Push Jerks

 

“Bottom Line”
AMRAP 10 :

3 Clean and Jerks (115/85)
3 Toes to Bar
6 Clean and Jerks (115/85)
6 Toes to Bar
9 Clean and Jerks (115/85)
9 Toes to Bar

Increase by 3 Reps Each Round

 

FITNESS
Clean and Jerk Complex
5 Sets:
3-Position Power Clean
3 Push Jerks

 

“Bottom Line”
AMRAP 10 :

3 Clean and Jerks (95/65)
3 Toes to Bar
6 Clean and Jerks (95/65)
6 Toes to Bar
9 Clean and Jerks (95/65)
9 Toes to Bar

Increase by 3 Reps Each Round

 

Post Score to Comments

Box Brief
*SCORING UPDATE*
CFNE, we are changing how we score up-ladder workouts like this one. We used to score them by total reps, which is confusing to say the least. What we’ve realized is when you are talking to your friends about how far you got in workouts like this you’d say, “I finished the round of 15’s and got 6 clean & jerks.” So that’s how we will record it on SugarWOD. The rep-number of completed rounds goes in the rounds’ box and any extra reps’ go in the reps box. So score tomorrow will look like: 12+10, 15+ 22, 18+0.

Monday 3.2.20

Riley showing us how it’s done!

Steve

OPEN & PERFORMANCE
“Pinball”
5 Rounds:
1 Minute Wallballs (20/14)
1 Minute Alternating Dumbbell Power Snatch (50/35)
1 Minute Bike
1 Minute Rest

FITNESS
“Pinball”
5 Rounds:
1 Minute Wallballs (14/10)
1 Minute Alternating Dumbbell Power Snatch (35/25)
1 Minute Bike
1 Minute Rest

Post Score to Comments

Box Brief
Free Class Friday at the end of this week! You can tell them that,
“CFNE has great workouts and even better people.”

Sunday 3.1.20

Ben!

 

OPEN – PERFORMANCE – FITNESS
Sleeveless Sunday”
3 Rounds:
15 Push-ups
100′ Walking Lunge
30 AbMat Sit-ups
100′ Farmers Carry (50’s/35’s)

Post Score to Comments

Box Brief
Yoga this morning and Free Class Friday at the end of the week. It’s going to be a good week!

Saturday 2.29.20

Jaime!

OPEN & PERFORMANCE
“AWOL”
AMRAP 5:
50/35 Calorie Bike Erg
Max Power Snatches (95/65)

Rest 5 Minutes

AMRAP 5:
50/35 Calorie Bike Erg
Max Power Clean and Jerks (95/65)

Rest 5 Minutes

AMRAP 5:
50/35 Calorie Bike Erg
Max Thrusters (95/65)

 

FITNESS
“AWOL”
AMRAP 5:
50/35 Calorie Bike Erg
Max Power Snatches (75/55)

Rest 5 Minutes

AMRAP 5:
50/35 Calorie Bike Erg
Max Power Clean and Jerks (75/55)

Rest 5 Minutes

AMRAP 5:
50/35 Calorie Bike Erg
Max Thrusters (75/55)

 

Post Score to Comments

Box Brief
Yoga is back this week! Rise and shine with Sunrise Yoga at 6:45am! We’ll see you there tomorrow morning.

Friday 2.28.20

So much rowing!

OPEN – PERFORMANCE – FITNESS
“Fortitude”
Alternating On the Minute x 30 (15 Rounds):
Even Minutes: Max Calorie Row
Odd Minutes: Max Burpees

Score is lowest round of rowing plus lowest round of burpees

Post Score to Comments

Box Brief
LADIES NIGHT TONIGHT!!! It all starts at 7:30pm tonight!
And Fortitude today, what a way to start the weekend! Pipe it up CFNE!

Thursday 2.27.20

Andy!

OPEN & PERFORMANCE
“PayPal”
Teams of 3
AMRAP 20:
30 Strict Pull-ups
40 Strict Dumbbell Presses (35’s/25’s)
50 Back Squats

Round 1: 155/105
Round 2: 185/135
Round 3: 205/145
Round 4: 225/155
Round 5: 245/165 (Max Reps)

 

FITNESS
“PayPal”
Teams of 3
AMRAP 20:
30 Strict Pull-ups
40 Strict Dumbbell Presses (35’s/25’s)
50 Back Squats

Round 1: 105/75
Round 2: 115/85
Round 3: 135/95
Round 4: 145/100
Round 5: 155/105 (Max Reps)

 

Post Score to Comments

Box Brief
What gets measured gets improved. Benchmarks are important because they allow us to measure our progress. We’ll retest the 2 benchmarks from each month every year as we continue on our fitness journey together. Fortitude is our second benchmark of the month and fourth of the year. See everyone tomorrow!

Wednesday 2.26.20

Zach!

OPEN – PERFORMANCE – FITNESS
“Turbo Tax”
AMRAP 15:
30/21 Calorie Bike Erg
30 Kettlebell Swings (53/35)
30 Box Jumps (24″/20″)
30 Deadlifts (135/95)

Post Score to Comments

Box Brief
Bring your washed, gently used workout clothes to the front desk between now and Friday for Ladies Night. Wine! Spin Class! Clothing Swap! We’ll see you there Friday night starting at 8pm!