Sunday 6.3.18

Andy

OPEN & PERFORMANCE
“Broken Vessel”
For Time:
27-21-15-9:
Calorie Row
Dumbbell Strict Presses (35’s/20’s)
100′ Dumbbell Walking Lunge (35’s/20’s)

FITNESS
“Broken Vessel”
For Time:
27-21-15-9:
Calorie Row
Dumbbell Strict Presses (25’s/15’s)
100′ Dumbbell Walking Lunge (25’s/15’s)

Post scores to comments.

Box Brief
**Save the Dates**
Saturday, June 30th – Sunday, July 1st: Kill Cliff Teamwork 24 Hour Hero Challenge
Monday, September 24th – CFNE Charity Golf Tournament @ Charter Oaks

Saturday 6.2.18

OPEN & PERFORMANCE
“Roped In”

For Time:
50/35 Calorie Row
600 Meter Hill Run
30 Power Snatches (115/80)
600 Meter Hill Run
5 Rope Climbs

FITNESS
“Roped In”

For Time:
50/35 Calorie Row
600 Meter Hill Run
30 Power Snatches (75/55)
600 Meter Hill Run
5 Rope Climbs

Post scores to comments.

Box Brief

Welcome coach Shea Doyle to the CFNE Coaching Staff!

1. What is your full legal name?
Shea Ambrose Doyle. Ambrose is my grandmothers maiden name.

2. What is your biggest fear?
Confined spaces with water like a cave or submarine. Freaks me out. That and forgetting to set my alarm for the morning.

3. What’s the wallpaper on your phone right now?
My dog Finn when he was a puppy

4. What’s in your most frequently used emoji tab? 

5. Where are you from where did you go to college?
Danvers MA. Went to U of Maryland my freshman year then transferred UMass Amherst.

6. What are 3 songs on your current playlist?
Fuel by Metallica, Broken Halos by Chris Stapleton, and Gimme Shelter by the Rolling Stones. 

7. What’s the last thing you searched for on Google?
200m in feet (it’s 656 ft.). Measuring portions of our running course! And hero WOD “Marco”. 3RD: 21 Pull ups 15 HSPU 9 Thrusters 135/95

8. What’s your favorite cheat food?
Pizza. I’ll eat a full large to myself easy.

9. What superpower would you want to possess?
Flying. It would make muscle ups easier

10. If you won 1 million dollars, what would be the first thing you would do?
Put it all on red.

**Save the Dates**
Friday, June 22nd – Buds and Suds (6:30pm)

Saturday, June 30th – Sunday, July 1st: Kill Cliff Teamwork 24 Hour Hero Challenge
Monday, September 24th – CFNE Charity Golf Tournament @ Charter Oaks

Friday 6.1.18

Free Class Friday! Come Try a Free Class All Day!

OPEN – PERFORMANCE – FITNESS
“Bumpy Ride”
In Teams of 3, AMRAP 25:
12/9 Calorie Bike
6 Burpees Over Wreckbag
100 Meter Wreck Bag Run (50/35)

Partners complete full rounds before switching.

Post scores to comments.

Box Brief

Congratulations to June Member of the Month, Mitch Riley!

1. When and how did you get started with us?
Quick story here — I started Crossfit at a gym called Crossfit Pallas (coincidentally co-owned by our former coach Eamon) in Ithaca, NY. When I moved to Wellesley about 18 months ago I was “dropping in” at the local Crossfit Gyms hoping to find a place with a coaching staff that could match Crossfit Pallas (they were impressive). I must have dropped into the 8:30am class at CFNE because Ben was coaching. I had heard the name Bergeron before but couldn’t tell you why or from where, and I certainly didn’t recognize him. He proceeded to announce that he was going to give us a six minute speech before we started warming up. I thought “What?! You’re going to give us a speech, and said speech will be precisely SIX minutes? Who does that at a Crossfit class and what could it possibly be about? How about we just go do some burpees and smoke ourselves?” 

After listening to Ben speak about goal setting and how we could be the best in the world at one thing, or maybe more importantly, be incredibly good at 3 or 4 things–a Father, Husband, Coach, Athlete, etc.–he  proved to be the only coach I’d met, until that point, that was better than the Crossfit Pallas coaches. Shortly thereafter, I met the rest of the CFNE coaches, I stopped dropping in at other local gyms and CFNE was my new home. 

2. Favorite workout?/Least favorite workout?
Favorite: Any and all team workouts
Least Favorite: Grace. I can’t cycle a barbell to save my life. I’m really a perfect candidate for Coach Christine’s new dating app idea: “Fast Singles”  

3. What’s the wallpaper on your phone right now?
The standard iPhone wallpaper it came with. I’m a true pioneer of consumer electronics technology, I know.

4. What’s in your most frequently used emoji tab? (Screen shot please!)

5. What’s your favorite CFNE tradition?
That’s easy, Crop Top Tuesday. Haven’t heard of it? Come to a 5:30pm class any Tuesday and experience the magic. In full disclosure, it’s slow to gain traction. Coach Conor was it’s founder and I persevere onward with it keeping his legacy alive.    

6. What genre of music would you be?
I’m secretly an 80’s hair band rocker deep inside. 

7. What’s the last thing you searched for on Google?
How to change the transmission fluid in my Saab. I’m an after hours grease monkey. 

8. What’s your favorite cheat food?
Ice Cream, 1000%. As such, there are no nutrition challenge wins in my immediate future, ugh. 

9. What superpower would you want to possess?
In the middle of “Cindy Got Jacked” the other day with 30 OHS at 135, I really needed some Go-Go Gadget legs, but in normal life, Teleportation for sure. 

10. If you could travel anywhere outside of this planet, where would you go and why?=
To a small planet with less gravitational pull so I could snatch a barbell fully loaded with plates. Hopefully there would be another life form there, so we could make it a team workout, of course. 


**Save the Dates**
Today, June 1st – Free Class Friday
Saturday, June 30th – Sunday, July 1st: Kill Cliff Teamwork 24 Hour Hero Challenge
Monday, September 24th – CFNE Charity Golf Tournament @ Charter Oaks

Thursday 5.31.18

Amy

OPEN & PERFORMANCE
“Mani-Pedi”
On the 2:00 x 7 Sets:
36 Double Unders
9 Toes to Bar
3 Power Cleans

FITNESS
“Mani-Pedi”
On the 2:00 x 7 Sets:
72 Single Unders
9 Toes to Bar
3 Power Cleans

Build in Weight to a Heavy Triple

Post scores to comments.

Box Brief
**Save the Dates**
Tomorrow, June 1st – Free Class Friday
Saturday, June 30th – Sunday, July 1st: Kill Cliff Teamwork 24 Hour Hero Challenge
Monday, September 24th – CFNE Charity Golf Tournament @ Charter Oaks

Wednesday 5.30.18

Certified CrossFit Coach Morgan Bungerz

OPEN & PERFORMANCE
Push Press
Build to Heavy Set of 5

“Speed Boat”
3 Rounds For Time:
30/21 Calorie Row
25 Wallballs (20/14)
20 1-Arm Dumbbell Hang Clean and Jerks (50/35)

FITNESS
Push Press
Build to Heavy Set of 5

“Speed Boat”
3 Rounds For Time:
30/21 Calorie Row
25 Wallballs (14/10)
20 1-Arm Dumbbell Hang Clean and Jerks (35/25)

Post scores to comments.

Box Brief
**Save the Dates**
Friday, June 1st – Free Class Friday
Saturday, June 30th – Sunday, July 1st: Kill Cliff Teamwork 24 Hour Hero Challenge
Monday, September 24th – CFNE Charity Golf Tournament @ Charter Oaks

Tuesday 5.29.18

Andy Mid-Biceps Curl

OPEN & PERFORMANCE
“Jelly Belly”
For Time:
50-40-30-20-10: AbMat Sit-Ups
25-20-15-10-5: Calorie Bike
10-8-6-4-2: Deadlifts (275/185)

FITNESS
“Jelly Belly”
For Time:
50-40-30-20-10: AbMat Sit-Ups
25-20-15-10-5: Calorie Bike
10-8-6-4-2: Deadlifts (185/135)

Post scores to comments.

Box Brief

**Save the Dates**
Friday, June 1st – Free Class Friday
Saturday, June 30th – Sunday, July 1st: Kill Cliff Teamwork 24 Hour Hero Challenge
Monday, September 24th – CFNE Charity Golf Tournament @ Charter Oaks

Monday 5.28.18

Murph

Two Classes Today: 7am & 9am. Breakfast Provided by Paleo Power Meals.

OPEN – PERFORMANCE – FITNESS
“Murph”
For Time:
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run

-or-

“3/4 Murph”
For Time:
1200 Meter Run
75 Pull-ups
150 Push-ups
225 Air Squats
1200 Meter Run

-or-

“1/2 Murph”
For Time:
800 Meter Run
50 Pull-ups
100 Push-ups
150 Air Squats
800 Meter Run

Partition the pull-ups, push-ups, and air squats as needed.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. It became “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Post scores to comments.

Compare scores HERE


Box Brief

**Save the Dates**
Today, May 28th – Memorial Day Murph (7am & 9am with Breakfast to Follow)
Friday, June 1st – Free Class Friday
Saturday, June 30th – Sunday, July 1st: Kill Cliff Teamwork 24 Hour Hero Challenge
Monday, September 24th – CFNE Charity Golf Tournament @ Charter Oaks

Sunday 5.27.18

Steph

OPEN – PERFORMANCE – FITNESS
“Recess”

AMRAP 10:
3 Calorie Bike, 3 Kettlebell Swings (53/35)
6 Calorie Bike, 6 Kettlebell Swings (53/35)
9 Calorie Bike, 9 Kettlebell Swings (53/35)

Continue to add (3) Repetitions Per Round

Post scores to comments.

Box Brief
**Save the Dates**
Tomorrow, May 28th – Memorial Day Murph (7am & 9am with Breakfast to Follow)
Friday, June 1st – Free Class Friday
Saturday, June 30th – Sunday, July 1st: Kill Cliff Teamwork 24 Hour Hero Challenge
Monday, September 24th – CFNE Charity Golf Tournament @ Charter Oaks

Saturday 5.26.18

Sharon & Reggie

OPEN – PERFORMANCE – FITNESS
“Team 10k Row”
For Time:
10,000 Meter Row

Teams of 3. Change every 250 Meters.

Post scores to comments.

Compare scores HERE

Box Brief

**Save the Dates**
Monday, May 28th – Memorial Day Murph (7am & 9am with Breakfast to Follow)
Friday, June 1st – Free Class Friday
Saturday, June 30th – Sunday, July 1st: Kill Cliff Teamwork 24 Hour Hero Challenge
Monday, September 24th – CFNE Charity Golf Tournament @ Charter Oaks

Friday 5.25.18

OPEN & PERFORMANCE
Hang Power Clean
Heavy Set of 2

“DT”
5 Rounds:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)

FITNESS
Hang Power Clean
Heavy Set of 2

“DT”
5 Rounds:
12 Deadlifts (95/65)
9 Hang Power Cleans (95/65)
6 Push Jerks (95/65)

Post scores to comments.

Compare scores HERE

Box Brief
**Save the Dates**
Monday, May 28th – Memorial Day Murph (7am & 9am with Breakfast to Follow)
Friday, June 1st – Free Class Friday
Saturday, June 30th – Sunday, July 1st: Kill Cliff Teamwork 24 Hour Hero Challenge
Monday, September 24th – CFNE Charity Golf Tournament @ Charter Oaks

Thursday 5.24.18

Big Bri featuring Big Bag

OPEN – PERFORMANCE – FITNESS
“Wreckless”

For Time:
27-21-15-9:
Toes to Bar

After Each Round:
30/20 Calorie Bike
50′ Front Rack Wreck Bag Lunge (50/35)

Post scores to comments.

Box Brief
**Save the Dates**
Monday, May 28th – Memorial Day Murph (7am & 9am with Breakfast to Follow)
Friday, June 1st – Free Class Friday
Saturday, June 30th – Sunday, July 1st: Kill Cliff Teamwork 24 Hour Hero Challenge
Monday, September 24th – CFNE Charity Golf Tournament @ Charter Oaks

Wednesday 5.23.18

Andrew

OPEN & PERFORMANCE
“Double Decker”
AMRAP 15:
15 Power Snatches (75/55)
30 Double Unders
15 Wallballs (20/24)
30 Double Unders

FITNESS
“Double Decker”
AMRAP 15:
15 Power Snatches (65/45)
60 Single Unders
15 Wallballs (20/24)
60 Single Unders

Post scores to comments.

Compare scores HERE

Box Brief

**Save the Dates**
Monday, May 28th – Memorial Day Murph (7am & 9am with Cookout to Follow)
Saturday, June 30th – Sunday, July 1st: Kill Cliff Teamwork 24 Hour Hero Challenge


Tuesday 5.22.18

Jarrett

OPEN & PERFORMANCE
“Sugar Daddy”
21-15-9:
Deadlifts (225/155)
400 Meter Run

FITNESS
“Sugar Daddy”
21-15-9:
Deadlifts (155/105)
400 Meter Run

Post scores to comments.

Compare scores HERE

Box Brief
Article: 9 Principles to Help Keep You Calm in Chaos

**Save the Dates**
Monday, May 28th – Memorial Day Murph (7am & 9am with Cookout to Follow)
Saturday, June 30th – Sunday, July 1st: Kill Cliff Teamwork 24 Hour Hero Challenge

Monday 5.21.18

Kathrin

OPEN & PERFORMANCE
“Cindy Got Jacked”
For Time:
5 Rounds of “Cindy”
30 Overhead Squats (135/95)
1,000 Meter Row

FITNESS
“Cindy Got Jacked”
For Time:
5 Rounds of “Cindy”
30 Overhead Squats (75/55)
1,000 Meter Row

Post scores to comments.

Box Brief
TIME: Happiness Improves Health

**Save the Dates**
Monday, May 28th – Memorial Day Murph (7am & 9am with Cookout to Follow)
Saturday, June 30th – Sunday, July 1st: Kill Cliff Teamwork 24 Hour Hero Challenge


Sunday 5.20.18

Kevin

OPEN & PERFORMANCE
“Cowboy Up”
Alternating On the Minute x 20
Minute 1: 3 Deadlifts
Minute 2: 10 Sit-Ups + 20 Double Unders

FITNESS
“Cowboy Up”
Alternating On the Minute x 20
Minute 1: 3 Deadlifts
Minute 2: 10 Sit-Ups + 40 Single Unders

Start at estimated 50% of best deadlift, and build in loading over the course of the rounds.

Post scores to comments.

Box Brief
Watch East Regional Live

**Save the Dates**

Friday, May 18th – Sunday, May 20th: CrossFit Games East Regional
Monday, May 28th – Memorial Day Murph (7am & 9am with Cookout to Follow)
Saturday, June 30th – Sunday, July 1st: Kill Cliff Teamwork 24 Hour Hero Challenge

Saturday 5.19.18

OPEN & PERFORMANCE
“Bike Drop”
Teams of 3
For Time (30 Minute Cap):
90/60 Calorie Bike, 75 Power Snatches, 75 Thrusters (75/55)
90/60 Calorie Bike, 60 Power Snatches, 60 Thrusters (95/65)
90/60 Calorie Bike, 45 Power Snatches, 45 Thrusters (115/80)
90/60 Calorie Bike, 30 Power Snatches, 30 Thrusters (135/95)
90/60 Calorie Bike, 15 Power Snatches, 15 Thrusters (155/105)

FITNESS
“Bike Drop”
Teams of 3:
For Time (30 Minute Cap):
90/60 Calorie Bike, 75 Power Snatches, 75 Thrusters (55/35)
90/60 Calorie Bike, 60 Power Snatches, 60 Thrusters (65/45)
90/60 Calorie Bike, 45 Power Snatches, 45 Thrusters (75/55)
90/60 Calorie Bike, 30 Power Snatches, 30 Thrusters (95/65)
90/60 Calorie Bike, 15 Power Snatches, 15 Thrusters (105/75)

Post scores to comments.

Box Brief
WATCH TEAM CFNE AND KATRIN COMPETE LIVE 

**Save the Dates**

Friday, May 18th – Sunday, May 20th: CrossFit Games East Regional
Monday, May 28th – Memorial Day Murph (7am & 9am with Cookout to Follow)
Saturday, June 30th – Sunday, July 1st: Kill Cliff Teamwork 24 Hour Hero Challenge

Friday 5.18.18

Watch Team CFNE & Katrin compete at the East Regional this weekend! Link below.


OPEN – PERFORMANCE – FITNESS
“Boat Race”
3 Rounds For Time:
500 Meter Row
400 Meter Run

Rest 3 Minutes Between Rounds

Post scores to comments.

Compare scores HERE

Box Brief
Watch East Regional Live

The Locker Rooms are getting a fresh coat of paint! Please remove all personal items from locker rooms by Friday night. Thank you! 

**Save the Dates**

Friday, May 18th – Sunday, May 20th: CrossFit Games East Regional
Monday, May 28th – Memorial Day Murph (7am & 9am with Cookout to Follow)
Saturday, June 30th – Sunday, July 1st: Kill Cliff Teamwork 24 Hour Hero Challenge

Thursday 5.17.18

Kate

OPEN – PERFORMANCE – FITNESS
“Mano y Mano”
Class Divides into 2 Teams:
3 Rounds:
Team 1: Assault Bike (Team Score)
Team 2: 400 Meter Prowler Push

Teams Switch Movements When Prowler Finishes

If Teams of 2-4 Each, 1 Bike + Prowler
If Teams of 5-7 Each, 2-3 Bikes + Prowlers
If Teams 8-10 Each, 4 Bikes + Prowlers

Post scores to comments

Compare scores HERE

Box Brief
**Save the Dates**

Friday, May 18th – Sunday, May 20th: CrossFit Games East Regional
Monday, May 28th – Memorial Day Murph (7am & 9am with Cookout to Follow)
Saturday, June 30th – Sunday, July 1st: Kill Cliff Teamwork 24 Hour Hero Challenge

Wednesday 5.16.18

Hari

OPEN
“Snake Bite”

For Time:
21-15-9:
Squat Snatch (95/65)
Chest to Bar Pull-Ups

PERFORMANCE
“Snake Bite”

For Time:
15-12-9
Power Snatch (95/65)
Overhead Squats (95/65)
Pull-ups

FITNESS
“Snake Bite”

For Time:
15-12-9
Power Snatch (75/55)
Overhead Squats (75/55)
Pull-ups

Post scores to comments.

Compare scores HERE

Box Brief
**Save the Dates**

Friday, May 18th – Sunday, May 20th: CrossFit Games East Regional
Monday, May 28th – Memorial Day Murph (7am & 9am with Cookout to Follow)
Saturday, June 30th – Sunday, July 1st: Kill Cliff Teamwork 24 Hour Hero Challenge

TIME: 6 Secrets to a Happier Life

Tuesday 5.15.18

Angelooooooo

OPEN – PERFORMANCE – FITNESS
“Anchored Down”

5 Rounds, On the 4:00:
30 Air Squats
20/14 Calorie Row
10 Lateral Burpees over Rower

Score is slowest round. Post scores to comments.

Box Brief

Welcome the newest member of the Front Desk Team, Tabitha Daly!

1. Where are you from and where are all of the places that you have lived?
This is one of the hardest questions anyone can ask me, and I still don’t have an elegant answer. I grew up as an army brat, and during that and my adult life I have lived across the US, in Canada, Japan, Germany, China, Vietnam, Australia, and Indonesia. I don’t have a hometown, nor a home country for that matter. But I’ve totally got a home continent!

So usually when I’m not in Natick, I say I’m from Natick. I’ve lived here on two separate occasions (K-G2 and G9-10) and my parents moved back here about 10 years ago, so it’s where I’ve visited for holidays. But now that I’m actually living here again, I can’t really get away with saying I’m from Natick anymore since I don’t really know anything about it or Massachusetts for that matter. Plus people tell me I have an accent. So now I say I’m from Canada. There’s good evidence for that, I was born there and lived there most of my post high school life. But when I’m in Canada, Canadians know I’m not from there either, since I didn’t grow up there, I don’t know simple things like the anthem, and I spell like an American. So it’s a pickle. I’m from nowhere and everywhere I suppose.

2. What is your favorite exercise/movement in crossfit?
The snatch, by far. I love it! I find the movement just fun and especially satisfying when executed smoothly at a moderate to heavy weight. But also, I know for me, my strength is never my limiting factor. It is always my technique, accuracy, or, admittedly, my headspace, three things I find a lot of fun to work on and observe how I progress in. I can’t just muscle through a heavy snatch. Sure there’s strength, but it’s a patient kind of strength. And as an athlete that tends towards intensity, I like being forced to slow down, breathe, and focus. Things I should probably do more often.

3. Why are you excited about working at CFNE?
One of the reasons I love crossfit is for the supportive community aspect of it. It really changed my life in a positive way. So if there’s any way for me to be more involved, sign me up! But also, because it has been a bit of a dream of mine. I once worked the front desk of a yoga studio, and even though it was a small part time job, it turned out to be one of the best jobs of my life. Meeting so many people every day really energized me, especially within the context of a shared passion that contributes to a good life. After I discovered crossfit, I always dreamed of how amazing it would be to be a front desker at a crossfit gym, a lifestyle modality that’s more in line with my body’s own needs. Not a very big dream, I admit, but one that I knew would make me really happy to be a part of and one I think I can contribute back to. I honestly feel so grateful and fortunate to have this opportunity!

4. What is your biggest strength you are bringing to this front desk position?
My innate happiness and enthusiasm to be here, share crossfit and make sure people feel comfortable and welcomed, especially new members to the community. I’ve been the new person so many times in my life, so I find I naturally gravitate towards those that are new in an effort to help them feel included. Oh, and perhaps my ever-smiley disposition, but that’s an easy go to.

5. What 3 words would your closest friends use to describe you?
Enthusiastic, Open, Conscientious 

6. What is your favorite TV show? 
Attack on Titan

7. What’s the last thing you searched for on Google?
Ahahaha… “tie fighter japan” A friend of mine that likes Star Wars is going to Japan and years and years ago I heard a rumor that a life size tie fighter was made in Japan, so I googled it to tell him about it. But sadly, for all those interested, that remains a rumor, such a tie fighter does not exist. However, I recently heard they have a life size gundam… but that’s another google search.

8. What’s your favorite cheat food?
Pizza! So delicious!

9. What superpower would you want to possess?
Teleportation! With the quality of taking anything I touch with me! Because of course, if I teleported, I’d want my clothes/personal affects to come with me. And following that logic would naturally lead to me being able to take anything I touch, which could then include people, which would be amazing! But would that mean I would have to be mid-air every time I teleported lest I take the floor too? Probably. I can live with that. But yeah, since I’ve lived many places, I have friends in many places, and some teleportation skills would help me keep a lot of connections that I inevitably end up losing to distance. 

10. If you could travel anywhere, where would you go and why?
Leeds, England. One of my best friends is there, and so many of our mutual friends live in the UK. So I would let Leeds serve as a starting point and I would travel around visiting so many of my friends. So as also emphasized in my previous answer, connection and friendship are the most important things to me. I’ve seen lots of the world, and while traveling to go places can be fun, in the end for me, it’s spending time with people that is the best.

**Save the Dates**

Friday, May 18th – Sunday, May 20th: CrossFit Games East Regional

Monday, May 28th – Memorial Day Murph (7am & 9am with Cookout to Follow)
Saturday, June 30th – Sunday, July 1st: Kill Cliff Teamwork 24 Hour Hero Challenge