Thursday 9.28.17

Coach Geoff

OPEN
“Team Nate”
AMRAP 20:

2 Ring Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings (70/53)

PERFORMANCE
“Team Nate”
AMRAP 20
4 Strict Pull-ups
8 Push-ups
12 Kettlebell Swings (70/53)

FITNESS
“Team Nate”
AMRAP 20
4 Strict Pull-ups
8 Push-ups
12 Kettlebell Swings (53/35)

Athletes will complete a full round before switching. 

Chief Petty Officer Nate Hardy was killed Sunday February 4th, 2008, during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

Post scores to comments. 

Box Brief
It is a bittersweet moment for us to announce that today is Coach Geoff’s final day of coaching at CFNE.
After over five years of coaching, leadership, and lifelong memories, Geoff will be taking on a larger role in his family business. Fortunately for us, he can’t escape us that easily however. He’ll still be right down the road, and routinely coming to workout with us at CFNE.

His final class is tonight’s 6:30pm. Afterwards, we’ll be heading to the Dudley Chateau in Wayland for a couple bubblies. All are welcome!

We also have a save-the-date for Geoff as well. A 24-hour, Hero Challenge.
On Saturday, October 7th to Sunday, October 8th (noon to noon), Geoff will be completing a 24-hour Hero Challenge at CFNE.
On the hour, of every hour, we will be running a team-variation of 24 Navy Seal Workouts.
Come participate in 1, 2, or how ever many as you’d like – all in the name of the Navy Seal Foundation. All we ask is that we could each donate $10 for every workout we do, with all proceeds going directly to the charity. More info to come, but all ability levels welcome! Modification options will be posted for each and every workout so that all athletes can participate in this team event.

We’ll have a formal post about this soon, but we wanted to get the save-the-date out for Coach Geoff. It’s going to be quite the send-off.

**SAVE THE DATES**
Friday, October 6th – Free Class Friday
Wednesday, October 11th (2-7pm) – Blood Drive for Ava Khalipa
Saturday, October 28th (9-11am) – Halloween Throwdown
Saturday, December 16th – CFNE 10 Year Anniversary Party

Visit the Events Page for More Details! 

Wednesday 9.27.17

Steve

OPEN
“Weightlifting Wednesday”
Push Press
5-4-3-2-1

followed by…

“Pushed Around”
Every 3:00 x 4 Rounds
15/12 Calorie Row
10 Barbell Facing Burpees
Max Push Press (115/80)
No rest between rounds

PERFORMANCE
“Weightlifting Wednesday”
Push Press
5-4-3-2-1

followed by…

“Pushed Around”
Every 3:00 x 4 Rounds
15/12 Calorie Row
10 Barbell Facing Burpees
Max Push Press (95/65)
No rest between rounds

FITNESS
“Weightlifting Wednesday”
Push Press
5-4-3-2-1

followed by…

“Pushed Around”
Every 3:00 x 4 Rounds
15/12 Calorie Row
10 Barbell Facing Burpees
Max Push Press (75/55)
No rest between rounds

Post scores to comments. 

Box Brief

“We are what we repeatedly do. Excellence, then, is not an act, but a habit.” – Aristotle

Announcing the CFNE 30-day Commitment Challenge, starting Sunday, October 1st.
Details to be passed in classes tomorrow and throughout the week.
We’re very excited to take charge of our lives, and create new habits for the better. 
Motivation gets us started, habit keeps us going.

More to come in class!

 

**SAVE THE DATES**
Friday, October 6th – Free Class Friday
Wednesday, October 11th (2-7pm) – Blood Drive for Ava Khalipa
Saturday, October 28th (9-11am) – Halloween Throwdown
Saturday, December 16th – CFNE 10 Year Anniversary Party

Visit the Events Page for More Details! 

Tuesday 9.26.17

Sharon

OPEN & PERFORMANCE
“Undertow”
5 Rounds:
200 Meter Run
30 Double Unders
9 Hang Squat Cleans (115/80)

FITNESS
“Undertow”
5 Rounds:
200 Meter Run
60 Single Unders
9 Hang Squat Cleans (95/65)

Post scores to comments.

Box Brief

**SAVE THE DATES**
Friday, October 6th – Free Class Friday 

Wednesday, October 11th (2-7pm) – Blood Drive for Ava Khalipa
Saturday, October 28th (9-11am) – Halloween Throwdown
Saturday, December 16th – CFNE 10 Year Anniversary Party

Visit the Events Page for More Details!

Monday 9.25.17

Javy

OPEN – PERFORMANCE – FITNESS
“Eighteen Wheeler”

AMRAP 18:
18 Calorie Schwinn Bike
15 Wall Balls (20/14)
12 Dumbbell Snatches (50/35)
9 Toes to Bar

Post scores to comments.

Box Brief 
**SAVE THE DATES**
TODAY! – Kettlebells for Kids Golf Tournament Fundraiser (12pm) @ Charter Oaks Country Club
Wednesday, October 11th (2-7pm) – Blood Drive for Ava Khalipa
Saturday, October 28th (9-11am) – Halloween Throwdown
Saturday, December 16th – CFNE 10 Year Anniversary Party
Visit the Events Page for More Details!

Sunday 9.24.17

Jim Bungerz

OPEN – PERFORMANCE – FITNESS
“Jim”
9 Rounds:
24 Pushups
8 Deadlifts (215/135)

Post scores to comments.

Compare scores HERE

Coach Morgan’s Dad, Jim, passed away 9 years ago to this day. Today we’ll honor Jim through a workout Morgan has done on every anniversary since then.

9 Rounds = The Month
24 Pushups = The Day
8 Deadlifts = The Year (2008)

A note from Morgan…
Jim Bungerz passed away on this day 9 years ago after a six-month fight with ALS. More commonly known as Lou Gehrig’s disease, ALS is a neurodegenerative disease that robs its victims of any use of their muscles-leaving them unable to walk, talk, or even breathe. Despite a fatal diagnosis my dad never gave up or complained. Over his six-month battle with ALS he remained a strong father and husband even as he became confined to a wheelchair. Unlike most Hero Wod’s this is not dedicated to a fallen soldier or service member, but like all Hero Wod’s, this is to salute an individual who gave everything for the ones they love. Not only does this workout look to honor Jim’s courage but it also serves as a celebration of the abilities we have. Too often our capabilities to move are taken for granted and by doing this workout we are reminded that we are lucky to do it when other’s are not so fortunate. The message behind this workout is Get Up For Those Who Can’t!

Box Brief

**SAVE THE DATES**
Monday, September 25th – Kettlebells for Kids Golf Tournament Fundraiser (12pm) @ Charter Oaks Country Club
Wednesday, October 11th (2-7pm) – Blood Drive for Ava Khalipa
Saturday, October 28th (9-11am) – Halloween Throwdown
Saturday, December 16th – CFNE 10 Year Anniversary Party

Visit the Events Page for More Details!

Join the CFNE Kettlebells for Kids Team! 
Raise $50+ as an athlete and get a free K4K t-shirt! 
Join Here!

Saturday 9.23.17

Mark

OPEN – PERFORMANCE – FITNESS
“Lava Run”
600 Meter Hill Run
50 Overhead Squats (45/35)
600 Meter Hill Run
50 Thrusters (45/35)
600 Meter Hill Run
50 Front Squats (45/35)

Post scores to comments.

Box Brief

**SAVE THE DATES**
Monday, September 25th – Kettlebells for Kids Golf Tournament Fundraiser (12pm) @ Charter Oaks Country Club
Wednesday, October 11th (2-7pm) – Blood Drive for Ava Khalipa
Saturday, October 28th (9-11am) – Halloween Throwdown
Saturday, December 16th – CFNE 10 Year Anniversary Party

Visit the Events Page for More Details!

Join the CFNE Kettlebells for Kids Team! 
Raise $50+ as an athlete and get a free K4K t-shirt! 
Join Here!

Friday 9.22.17

Nick

OPEN & PERFORMANCE
Power Clean – Build to Heavy Single

“Pull Over”
For Time:
21 Lateral Barbell Burpees
21 Power Cleans (135/95)
21 Lateral Barbell Burpees


FITNESS
Power Clean – 6 sets of 5

“Pull Over”
For Time:
21 Lateral Barbell Burpees
21 Power Cleans (115/80)
21 Lateral Barbell Burpees

 

Post scores to comments.

Box Brief

**SAVE THE DATES**
Monday, September 25th – Kettlebells for Kids Golf Tournament Fundraiser (12pm) @ Charter Oaks Country Club
Wednesday, October 11th (2-7pm) – Blood Drive for Ava Khalipa

Saturday, October 28th (9-11am) – Halloween Throwdown
Saturday, December 16th – CFNE 10 Year Anniversary Party

Visit the Events Page for More Details!

Join the CFNE Kettlebells for Kids Team! 
Raise $50+ as an athlete and get a free K4K t-shirt! 
Join Here!

Thursday 9.21.17

Ben

OPEN & PERFORMANCE
“Playground”
1 Mile Run
21 Kettlebell Swings (70/53)
21 Goblet Squats (70/53)
800 Meter Run
15Kettlebell Swings (70/53)
15 Goblet Squats (70/53)
400 Meter Run
9 Kettlebell Swings (70/53)
9 Goblet Squats (70/53)

FITNESS
“Playground”
1 Mile Run
21 Kettlebell Swings (53/35)
21 Goblet Squats (53/35)
800 Meter Run
15Kettlebell Swings (53/35)
15 Goblet Squats (53/35)
400 Meter Run
9 Kettlebell Swings (53/35)
9 Goblet Squats (53/35)

Post scores to comments.

Compare scores HERE

Box Brief

**SAVE THE DATES**
Monday, September 25th – Kettlebells for Kids Golf Tournament Fundraiser (12pm) @ Charter Oaks Country Club
Wednesday, October 11th (2-7pm) – Blood Drive for Ava Khalipa

Saturday, October 28th (9-11am) – Halloween Throwdown
Saturday, December 16th – CFNE 10 Year Anniversary Party

Visit the Events Page for More Details!

Join the CFNE Kettlebells for Kids Team! 
Raise $50+ as an athlete and get a free K4K t-shirt! 
Join Here!

Wednesday 9.20.17

Morgan

OPEN & PERFORMANCE
Pausing Front Squat – Build to Heavy Single

Front Squat – Build to Heavy Single

“Doubled Over”
AMRAP 8:
15 Abmat Sit-Ups
30 Double Unders


FITNESS
Pausing Front Squat – 5 sets of 3
Front Squat – 5 sets of 3

“Doubled Over”
AMRAP 8:
15 Abmat Sit-Ups
60 Single Unders

 

Post scores to comments.

Box Brief

**SAVE THE DATES**
Monday, September 25th – Kettlebells for Kids Golf Tournament Fundraiser (12pm) @ Charter Oaks Country Club
Wednesday, October 11th (2-7pm) – Blood Drive for Ava Khalipa

Saturday, October 28th (9-11am) – Halloween Throwdown
Saturday, December 16th – CFNE 10 Year Anniversary Party

Visit the Events Page for More Details!

Join the CFNE Kettlebells for Kids Team! 
Raise $50+ as an athlete and get a free K4K t-shirt! 
Join Here!

Tuesday 9.19.17

Tine

OPEN & PERFORMANCE
“Captain Crunch”
AMRAP 4:
3 rounds:
12 Deadlifts (95/65)
9 Hang Power Cleans (95/65)
6 Push Jerks (95/65)
Max Calorie Row in Time Remaining
rest 4:00
AMRAP 4:
2 rounds:
12 Deadlifts (135/95)
9 Hang Power Cleans (135/95)
6 Push Jerks (135/95)
Max Calorie Row in Time Remaining
rest 4:00
AMRAP 4:
1 round:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
Max Calorie Row in Time Remaining

FITNESS
“Captain Crunch”
AMRAP 4:
3 rounds:
12 Deadlifts (75/55)
9 Hang Power Cleans (75/55)
6 Push Jerks (75/55)
Max Calorie Row in Time Remaining
rest 4:00
AMRAP 4:
2 rounds:
12 Deadlifts (95/65)
9 Hang Power Cleans (95/65)
6 Push Jerks (95/65)
Max Calorie Row in Time Remaining
rest 4:00
AMRAP 4:
1 round:
12 Deadlifts (115/80)
9 Hang Power Cleans (115/80)
6 Push Jerks (115/80)
Max Calorie Row in Time Remaining 

Post scores to comments.

Box Brief

**SAVE THE DATES**
Monday, September 25th – Kettlebells for Kids Golf Tournament Fundraiser (12pm) @ Charter Oaks Country Club
Wednesday, October 11th (2-7pm) – Blood Drive for Ava Khalipa

Saturday, October 28th (9-11am) – Halloween Throwdown
Saturday, December 16th – CFNE 10 Year Anniversary Party

Visit the Events Page for More Details!

Join the CFNE Kettlebells for Kids Team! 
Raise $50+ as an athlete and get a free K4K t-shirt! 
Join Here!

Monday 9.18.17

Jess

OPEN
“Double Take”
AMRAP 15:
55 Power Snatches (95/65)
55 Pull-Ups
55 Calorie Bike
55 Handstand Push-ups

PERFORMANCE
“Double Take”
AMRAP 15:
55 Power Snatches (95/65)
55 Pull-Ups
55 Calorie Bike
55 Dumbbell Push Press (35/25)

FITNESS
“Double Take”
AMRAP 15:
55 Power Snatches (75/55)
55 Pull-Ups
55 Calorie Bike
55 Dumbbell Push Press (35/25)

Post scores to comments.

Compare scores HERE

Box Brief


We are excited to announce that our team is growing! Meet Patrick and Jess Cummings (brother and sister!). This power couple (of siblings) bring a wealth of knowledge on the systems that keep us running efficiently on a daily basis. Patrick is leading the charge on website development, and Jess is taking the lead on coordinating gym operations. Let’s get to know our two newest additions a little bit better…

1) OK, so you’re brother and sister. How are you alike, and how would you say you are not?

Jess
Alike: we were raised by the same awesome parents who have been married for almost 38 years and we have 2 younger sisters; we are “Irish” twins (we are both the same age right now until my birthday in October); we both believe in fitness and being healthy; we care about other people more than ourselves; we are very family oriented; we are both shy in new situations; we have a great work ethic and put our whole selves into our careers; I love watching Friends and Pat won’t admit it, but he loves that show too


Different: Pat (or Patrick apparently is what he likes to be called outside of our family) is more serious, sophisticated, and smarter than I am. I am pretty klutzy and he seems to always have it together. Pat is married to Michelle, has a 5 month old so named Emerson, 2 cats (Linus and Lucy), and lives in Maine. I own a condo in Waltham and I love being an aunt to 3 nieces and now 1 nephew!

Pat is very creative and a talented photographer and writer. I can’t take a good picture for the life of me and my writing is not quite poetry. His answers here will probably be more clever than mine. I can draw and paint though!


Pat
Alike: Jess pretty much nails it. The only thing I would add is that we both are pretty useless in the kitchen. One time, we came over her house for dinner & I’m not kidding she served us microwaved sausages on paper plates. 

Different: Jess hates to argue about anything, & I find weird enjoyment in it. Sometimes we have fights about why she doesn’t want to have a fight. She usually ends it by leaving the room. Beyond that, Jess is way nicer than I am & gives much better gifts than I do. 


2) How’d you meet? Just kidding. Have you both always been involved in fitness, and CrossFit? How’d that all start?


Jess
Well, we met on a September day in 1981 and I’m not sure it was a happy meeting because I didn’t want to have to start sharing my parents and toys.

We grew up playing sports and being active. Our mom would make us go outside to play and wouldn’t let us back in until dinner and then we’d beg to go back out after dinner. We first played organized sports when Pat was in 3rd grade and I was in 4th grade. I played soccer, softball, and basketball in HS and basketball in college. I was always training for something and loved being on teams. It took me a little while to get into fitness as a career though. In college, I began as an art major, graduated with a business degree, went away to Americorps for a couple years to do community service, and then worked for a nonprofit for 3 years. I decided to make a career change because I wasn’t happy being in a cubicle for 8 hours a day. I decided to go back to school and become a personal trainer. I know how much fitness has helped me not only physically, but most importantly emotionally and mentally. I absolutely love helping people experience it for themselves so they can live better, happier, and more functional  lives. I’ve been a trainer for 10 years and have managed gyms and training studios. Working in gyms over the years has helped me to get pretty fit but in the short time I’ve been back doing CrossFit again, it has taken me to the next level with my fitness and happiness. I feel like the  environment at CFNE is exactly where I was meant to be, especially at this time in my life. The people are amazing, I have new  and exciting work challenges and experiences, and the core values of CFNE line up with my own core values. Pat’s the reason why I started CrossFit a few years ago and why I recently got back into it. I feel very lucky to be working at CFNE!

Pat
Jess & I used to compete against each other at lot in basketball growing up. She usually beat me because in addition to being nicer than me, she’s also way tougher than I am. 

Sports were everything growing up, so when I stumbled my way into CrossFit in 2006, it just sort of fit. I was fortunate enough to help start an equipment company a year or so later, so I’ve always had a good reason to stick around. Through a few different twists & turned, I found myself in Ben’s office in mid-2015 & convinced him to take on even more work by co-creating the Immersion Program that many of you have probably crossed paths with since.

Flash forward a year or two & nobody’s kicked me out the gym yet, so I keep coming back.


3) If you could be any superhero, who would you be?

Jess

I just took a quiz and I guess I would be Professor X, whoever that is! –
“You’re a lover, not a fighter, although you could kick someone’s ass if you wanted to. You believe that true strength comes from being able to get stuff done without being a bully. Besides, you get more satisfaction from outsmarting someone than you do from inflicting pain on them, because anyone could do that. You’re better than that.”

Pat
I don’t really have any idea, but I will say that when I was playing little league as a kid I had lightning bolts buzzed into the sides of my head & as a result my teammates started calling me The Flash. It was pretty much the coolest thing that ever happened to me. So I’m going with The Flash.


4) What’s a little secret about yourself that you can share with us, that no one really knows?

Jess
The only tattoo that I have is on my shoulder and is a verse from a poem that my brother wrote for me on Facebook when I was having a tough time almost a year ago. I got the tattoo in March to remind myself of my growth and strength (If you know me, it is very unlike me to get tatted up, my family was shocked and my dad is still mad at me about it).

Pat
When people tell me that they’re excited about a workout, I secretly think they’re crazy. In all my years, I think I’ve been “excited” about a workout twice & both times it was “Back Squat”. 

In the early years, I had some fun competing at some CFNE throwdowns, but for the most part CrossFit has always been more like vegetables than dessert to me. I’ve stuck with it because it’s where I found some incredible friends; I’ve stuck with it because it’s kept me from slipping into the kinds of depressive slumps that marked much of my early 20s; I stuck with it because I recognize that seeking out difficult things in a world increasingly obsessed with convenience is important.   

So, that’s my secret. I love CrossFit…but that doesn’t mean I have to like it.


**SAVE THE DATES**

Monday, September 25th – Kettlebells for Kids Golf Tournament Fundraiser (12pm) @ Charter Oaks Country Club
Wednesday, October 11th (2-7pm) – Blood Drive for Ava Khalipa
Saturday, October 28th (9-11am) – Halloween Throwdown
Saturday, December 16th – CFNE 10 Year Anniversary Party

Visit the Events Page for More Details! 

Join the CFNE Kettlebells for Kids Team! 
Raise $50+ as an athlete and get a free K4K t-shirt! 
Join Here!

Sunday 9.17.17

Mike

OPEN
“Dreamboat”
21-18-15-12-9-6-3
Calorie Bike
Strict Press (75/55)

PERFORMANCE
“Dreamboat”
21-18-15-12-9-6-3
Calorie Bike
Strict Press (65/45)

FITNESS
“Dreamboat”
21-18-15-12-9-6-3
Calorie Bike
Strict Press (55/35)

Post scores to comments.

Compare scores HERE

Box Brief
**SAVE THE DATES**
Monday, September 25th – Kettlebells for Kids Golf Tournament Fundraiser (11am) @ Charter Oaks Country Club
Wednesday, October 11th – Blood Drive for Ava Khalipa

Join the CFNE Kettlebells for Kids Team! 
Raise $50+ as an athlete and get a free K4K t-shirt! 
Join Here!

Saturday 9.16.17

Potsy & Harry

OPEN & PERFORMANCE
“Mind Eraser”
AMRAP 20:
7 Power Cleans (135/95)
7 Burpees
200 Meter Run

FITNESS
“Mind Eraser”
AMRAP 20:
7 Power Cleans (115/80)
7 Burpees
200 Meter Run

Post scores to comments.

Compare scores HERE

Box Brief

**SAVE THE DATES**
Monday, September 25th – Kettlebells for Kids Golf Tournament Fundraiser (11am) @ Charter Oaks Country Club
Wednesday, October 11th (2-7pm) – Blood Drive for Ava Khalipa

Join the CFNE Kettlebells for Kids Team! 
Raise $50+ as an athlete and get a free K4K t-shirt! 
Join Here!

Friday 9.15.17

Krysta

OPEN
“Blitzen”
5 Rounds:
20/15 Calorie Row
10 Thrusters (115/80)

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

FITNESS
“Blitzen”
5 Rounds:
20/15 Calorie Row
10 Thrusters (75/55)

Post scores to comments.

Compare scores HERE

Box Brief
**SAVE THE DATES**
Monday, September 25th – Kettlebells for Kids Golf Tournament Fundraiser (12pm) @ Charter Oaks Country Club
Wednesday, October 11th (2-7pm) – Blood Drive for Ava Khalipa

Join the CFNE Kettlebells for Kids Team! 
Raise $50+ as an athlete and get a free K4K t-shirt! 
Join Here!

Thursday 9.14.17

Coach Conor

OPEN – PERFORMANCE – FITNESS
“Pump House” 

For Time: 
15-12-9-6-3
Strict Ring Dips 
Strict Pull-ups 
200 Meter Run* 

*Following each round

Post scores to comments. 

Box Brief
**SAVE THE DATES**
Monday, September 25th – Kettlebells for Kids Golf Tournament Fundraiser (11am) @ Charter Oaks Country Club
Wednesday, October 11th (2-7pm) – Blood Drive for Ava Khalipa

Join the CFNE Kettlebells for Kids Team! 
Raise $50+ as an athlete and get a free K4K t-shirt! 
Join Here!

Wednesday 9.13.17

Claire & Tori

OPEN – PERFORMANCE – FITNESS
“Weightlifting Wednesday”
EMOM 10:
0:00 – 5:00: 3 Pausing Snatch Grip Deadlifts
5:00 – 10:00: 3 Snatch High Pulls
rest 5 minutes
10 Minutes:
Build to Heavy Power Snatch

then

“Head to Toe”
AMRAP 8
10 Toes to Bar
10 Burpees

Box Brief
**SAVE THE DATES**
Monday, September 25th – Kettlebells for Kids Golf Tournament Fundraiser (11am) @ Charter Oaks Country Club
Wednesday, October 11th (2-7pm) – Blood Drive for Ava Khalipa

Join the CFNE Kettlebells for Kids Team! 
Raise $50+ as an athlete and get a free K4K t-shirt! 
Join Here!

Tuesday 9.12.17

Tues-Dave

OPEN & PERFORMANCE
“Shred It”
80 Double Unders
80 Air Squats
800 Meter Run
400 Meter Wreckbag Run (50/35)
40 Kettlebell Swings (70/53)
40/30 Calorie Bike

FITNESS
“Shred It”
160 Single Unders
80 Air Squats
800 Meter Run
400 Meter Wreckbag Run (50/35)
40 Kettlebell Swings (53/35)
40/30 Calorie Bike

Post scores to comments. 

Box Brief

**SAVE THE DATES**
Monday, September 25th – Kettlebells for Kids Golf Tournament Fundraiser (11am) @ Charter Oaks Country Club
Saturday, September 30th – Blood Drive for Ava Khalipa

Join the CFNE Kettlebells for Kids Team! 
Raise $50+ as an athlete and get a free K4K t-shirt! 
Join Here!

Monday 9.11.17

Dan & Morgan

September 11th Memorial WOD

OPEN
“Always Remembered”

Teams of 2:
Buy-In: 2001 Meter Row
4 rounds:
9 Rope Climbs
11 Bear Complexes (135/95)
Cash-Out: 2977 Meter Row

PERFORMANCE
“Always Remembered”
Teams of 2:
Buy-In: 2001 Meter Row
4 rounds:
9 Rope Climbs
11 Bear Complexes (115/80)
Cash-Out: 2977 Meter Row

FITNESS
“Always Remembered”
Teams of 2:
Buy-In: 2001 Meter Row
4 rounds:
9 Rope Climbs
11 Bear Complexes (95/65)
Cash-Out: 2977 Meter Row

Post scores to comments.

Compare scores HERE 

Box Brief
16 years ago, our Nation underwent a tragic loss.

16 years ago, our Nation became stronger than it ever had before.

“The lesson of 9/11 is that America is truly exceptional. We withstood the worst attack of our history, intended by our enemies to destroy us. Instead, it drew us closer and made us more united. Our love for freedom and one another has given us a strength that surprised even ourselves.” – Rudy Giuliani

Our close friend, Matt O’Keefe, was best friends with Welles Crowther, a hero of September 11.
ESPN recounts his story: “The Man in the Red Bandana”


**SAVE THE DATES**

Monday, September 25th – Kettlebells for Kids Golf Tournament Fundraiser (11am) @ Charter Oaks Country Club

Ava’s Blood Drive – postponed to October, date TBD

Join the CFNE Kettlebells for Kids Team!  Raise $50+ as an athlete and get a free K4K t-shirt! 
Join Here! 

Visit the CFNE Events Page for other upcoming events! 

Sunday 9.10.17

Deb

OPEN – PERFORMANCE – FITNESS
“Finning”
4 Rounds:
10 Close Grip Dumbbell Bench Press (50/35)
15 Dumbbell Bent Over Rows, each (50/35)
20 Strict Presses (empty barbell)
25 Banded Pull Aparts

Post scores to comments. 

Box Brief
**SAVE THE DATES**

Monday, September 25th – Kettlebells for Kids Golf Tournament Fundraiser (11am) @ Charter Oaks Country Club

Ava’s Blood Drive – postponed to October, date TBD 

Join the CFNE Kettlebells for Kids Team! 
Raise $50+ as an athlete and get a free K4K t-shirt! 
Join Here!

 

Saturday 9.9.17

Katrin & Shiloh

Kettlebells 4 Kids Fundraiser WOD
(7am – 8am – 9am – 10am)

Click here to donate! 

OPEN – PEFORMANCE – FITNESS
“Kettlebells 4 Kids”

AMRAP 9:
9 Kettlebell Swings (53/35)
9 Burpees
9 Kettlebell Swings (53/35)
9 Box Jumps (24/20)

Post scores to comments.

Compare scores HERE

Box Brief
**SAVE THE DATES**
Monday, September 25th – Kettlebells 4 Kids Golf Tournament Fundraiser (11am) @ Charter Oaks Country Club

Ava’s Blood Drive – postponed to October, date TBD 

Join the CFNE Kettlebells for Kids Team! 
Raise $50+ as an athlete and get a free K4K t-shirt! 
Join Here!