Sunday 3.3.19

Nate

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

“Black Eye”
5 Rounds
10 Strict Press (75/55)
20 Front Rack Reverse Lunges (75/55)

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Congrats to our February Achievers

Box Brief
**SAVE THE DATE**
Friday March 22nd @ 6:30 PM
Friday Night Lights for 19.5!

Saturday 3.2.19

Susan Mercury

OPEN – PERFORMANCE – FITNESS
“Mercury”
Teams of 3
AMRAP 25:
15/12 Calorie Bike
12 Kettlebell Swings (53/35)
9 Burpees

**Complete Full Rounds Before Switching**

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Box Brief
Share the Sweat Saturday
Free Classes All Morning
Bring in friends and family for their first CrossFit Experience!

This is also a memorial workout for CFNE member Susan Mercury
Susan was a 12:30 regular who tragically passed away. Todays WOD is based off Susans three favorite movements were Bike, Kettlebell Swings, and Burpees. There is a GoFundMe set up to help Susans daughter as well as a donation box set up at CFNE

GoFundMe for Susan

Friday 3.1.19

The CFNE Way - Episode 49d - March Member of the Month
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OPEN
19.2
Beginning on a 8-minute clock, complete as many reps as possible of:
25 Toes to Bar
50 Double Unders
15 Squat Cleans (135/85).
25 Toes to Bar
50 Double Unders
13 Squat Cleans (185/115).

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 Toes to Bar
50 Double Unders
11 Squat Cleans (225/145)

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 Toes to Bar
50 Double Unders
9 Squat Cleans (275/175)

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 Toes to Bar
50 Double Unders
7 Squat Cleans (315/205)

 

PERFORMANCE
“Shoe Shine”
AMRAP 16:

15 Toes to bar
35 Double Unders
10 Squat Cleans

Round 1: 115/80
Round 2: 135/95
Round3: 155/105
Round4: 185/125
Round5: 205/145

FITNESS
“Shoe Shine”
AMRAP 16:

15 Toes to bar
50 Single Unders
10 Squat Cleans (115/80)

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Box Brief
TOMORROW is Free Class Saturday!

For the first four weeks during the Open, we will be offering a 6:30pm class on Friday
This hour will be run just like a typical class and will give athletes an opportunity to complete the Open workout!

Thursday 2.28.19

“Rep 1! Go!”

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

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“Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Ring Dips, Overhead Squats. These are the best days to turn perceived “weaknesses” into “strengths.” No better way to do that than today.

“Goat Days” give you an opportunity to refine skills or work on your weaknesses. 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. 

Choose two “Goats” to work on, and we’ll alternate between them on each minute. Coaches will have great suggestions in class. For those who want a little more structure, there will also be an alternate, low impact 20 minute EMOM in class posted every week.

Box Brief
**Friday Night Lights Blowout 3/22, 6:30 PM at CFNE**
Adaptive Athletes from Crossroads Alliance and Camp Arrowhead will throw down on 19.5 in the first heat, everyone come and yell your lungs out for these inspirational and amazing athletes.  Everyone welcome to do the WOD or just come and hang out and be a part of the fun. We’ll have a DJ, pizza, some adult beverages and a guaranteed great time. 

Wednesday 2.27.19

Renata & Sharon

OPEN & PERFORMANCE
3 Position Power Snatch
Build to a Moderate Complex

“Overhaul”
For Time:
50 Box Jump Overs (24/20)
40 Pull-ups
30 Power Snatches (115/80)

FITNESS
3 Position Power Snatch
Build to a Moderate Complex

“Overhaul”
For Time:
50 Box Jump Overs (24/20)
40 Pull-ups
30 Power Snatches (75/55)

Post Score to Comments

Box Brief
**Saturday March 2nd**
Share the Sweat Saturday!!!
Bring in friends and family for an awesome Saturday WOD!

Tuesday 2.26.19

Tabitha

OPEN & PERFORMANCE
“Face Off”
5 Rounds, On the 4:00:
9 Deadlifts (225/155)
12 Barbell-Facing Burpees
21/15 Calorie Bike

FITNESS
“Face Off”
5 Rounds, On the 4:00:
9 Deadlifts (165/115)
12 Lateral Barbell Burpees
21/15 Calorie Bike

Post Score to Comments

Box Brief
**SAVE THE DATE**
Friday March 22nd @ 6:30 PM
Friday Night Lights for 19.5!
Adaptive athletes returning, dood, drinks and an awesome way to close out the Open!

Monday 2.25.19

Alison

OPEN & PERFORMANCE
19.1
AMRAP 15:
19 Wallballs (20/14)
19 Calorie Row

or

“This One”
AMRAP 15:
45 AbMat Sit-ups
30 Dumbbell Hang Clean and Jerk (50/35)
15 Dumbbell Goblet Squats (50/35)

FITNESS
19.1
AMRAP 15:
19 Wallballs (20/14)
19 Calorie Row

or

“This One”
AMRAP 15:
45 AbMat Sit-ups
30 Dumbbell Hang Clean and Jerk (35/25)
15 Dumbbell Goblet Squats (35/25)

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Box Brief
Two workouts are posted today
Athletes will have the option to Re-Do Open 19.1or a new WOD with the same time domain
**Save the Date**
Free Class SATURDAY
March 2nd all Day!

Sunday 2.24.19

Katie

OPEN & PERFORMANCE
“U-Turn”

For Time:
100 Double-Unders, 50 Reverse Lunges, 25 Pushups
80 Double-Unders, 40 Reverse Lunges, 20 Pushups
60 Double-Unders, 30 Reverse Lunges, 15 Pushups
40 Double-Unders, 20 Reverse Lunges, 10 Pushups
20 Double-Unders, 10 Reverse Lunges, 5 Pushups

FITNESS
“U-Turn”
For Time:
150 Single Unders, 50 Reverse Lunges, 25 Pushups
120 Single Unders, 40 Reverse Lunges, 20 Pushups
90 Single Unders, 30 Reverse Lunges, 15 Pushups
60 Single Unders, 20 Reverse Lunges, 10 Pushups
30 Single Unders, 10 Reverse Lunges, 5 Pushups

Post Score to Comments

Box Brief
**SAVE THE DATE**
Friday March 22nd @ 6:30 PM
Friday Night Lights for 19.5!

Saturday 2.23.19

Lindsey

OPEN
“Barista”
Teams of 3
For Time: (30 Minute Time Cap)
150/100 Calorie Bike
70 Clean and Jerks (135/95)
70 Toes to Bar
50 Clean and Jerks (155/105)
50 Chest to Bar Pull-ups
30 Clean and Jerks (185/135)
30 Bar Muscle-ups
150/100 Calorie Bike

PERFORMANCE
“Barista”
Teams of 3
For Time: (30 Minute Time Cap)
150/100 Calorie Bike
70 Clean and Jerks (135/95)
70 Toes to Bar
50 Clean and Jerks (155/105)
50 Pull-ups
30 Clean and Jerks (185/135)
30 Burpee Pull-ups
150/100 Calorie Bike

FITNESS
“Barista”
Teams of 3
For Time: (30 Minute Time Cap)
150/100 Calorie Bike
70 Clean and Jerks (95/65)
70 Toes to Bar
50 Clean and Jerks (115/80)
50 Pull-ups
30 Clean and Jerks (135/95)
30 Burpee Pull-ups
150/100 Calorie Bike

Post Score to Comments

Box Brief
**Next Saturday March 2nd**
Instead of Free Class Friday we will have Share the Sweat Saturday!
Bring in Friends and Family for an awesome Saturday WOD for all levels!

Friday 2.22.19

Kate

OPEN – PERFORMANCE – FITNESS
19.1
AMRAP 15:
19 Wallballs (20/14)
19 Calorie Row

Post Score to Comments

Box Brief
First Day of the Open Today!
If you are competing the Open, please take the judges course HERE before end of day on Monday.

For the first four weeks during the Open, we will be offering a 6:30pm class on Friday! This hour will be run just like a typical class and will give athletes an opportunity to complete the Open workout!

Thursday 2.21.19

Chris

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

Post Score to Comments

“Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Ring Dips, Overhead Squats. These are the best days to turn perceived “weaknesses” into “strengths.” No better way to do that than today.

“Goat Days” give you an opportunity to refine skills or work on your weaknesses. 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. 

Choose two “Goats” to work on, and we’ll alternate between them on each minute. Coaches will have great suggestions in class. For those who want a little more structure, there will also be an alternate, low impact 20 minute EMOM in class posted every week.

Box Brief
**Friday Night Lights Blowout 3/22, 6:30 PM at CFNE**
Adaptive Athletes from Crossroads Alliance and Camp Arrowhead will throw down on 19.5 in the first heat, everyone come and yell your lungs out for these inspirational and amazing athletes.  Everyone welcome to do the WOD or just come and hang out and be a part of the fun. We’ll have a DJ, pizza, some adult beverages and a guaranteed great time. 

Wednesday 2.20.19

Kev B

OPEN & PERFORMANCE
“Double Play”
AMRAP 15:
5 Power Snatches (115/80)
10 Overhead Squats (115/80)
15 Hang Power Cleans (115/80)
20/15 Calorie Row
50 Double Unders

FITNESS
“Double Play”
AMRAP 15:
5 Power Snatches (75/55)
10 Overhead Squats (75/55)
15 Hang Power Cleans (75/55)
20/15 Calorie Row
75 Single Unders

Post Score to Comments

Box Brief
Friday Night Lights Blowout 3/22 at 6:30 PM
Adaptive Athletes from Crossroads Alliance and Camp Arrowhead will throw down on 19.5 in the first heat, everyone come and yell your lungs out for these inspirational and amazing athletes.  Everyone welcome to do the WOD or just come and hang out and be a part of the fun. We’ll have a DJ, pizza, some adult beverages and a guaranteed great time!

Tuesday 2.19.19

Christina

OPEN & PERFORMANCE
Deadlift
Build to a Heavy Set of 3

“Dead Ahead”
4 Rounds:
21 Deadlifts (135/95)
15 Box Jump Overs (24/20)
9 Push Jerks (135/95)

FITNESS
Deadlift
Build to a Heavy Set of 3

“Dead Ahead”
4 Rounds:
21 Deadlifts (95/65)
15 Box Jump Overs (24/20)
9 Push Jerks (95/65)

Post Score to Comments

Box Brief
Next Week Saturday March 2nd:
Free Class SATURDAY
Due to Open 19.1, bring friends on the following Saturday!

Monday 2.18.19

Peter D

OPEN & PERFORMANCE
“Meatball”
For Time:
75 Wallballs (20/14)
50/35 Calorie Bike
10 Rounds of Strict “Cindy”

FITNESS
“Meatball”
For Time:
75 Wallballs (14/10)
50/35 Calorie Bike
10 Rounds of Strict “Cindy”

1 Round of Strict Cindy = 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats

Post Score to Comments

Box Brief
**SAVE THE DATE**
Friday March 22nd @ 6:30 PM
Friday Night Lights for 19.5!

Sunday 2.17.19

David W

OPEN & PERFORMANCE
“Escape From Wonderland”
3 Rounds:
75 Double Unders
50 Air Squats
25/18 Calorie Row

FITNESS
“Escape From Wonderland”
3 Rounds:
125 Single Unders
50 Air Squats
25/18 Calorie Row

Post Score to Comments

Box Brief
The Open starts Next Week. 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.
– – – – – – – – – – – – – – – – – – – – – – – – – – – – –
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.
– – – – – – – – – – – – – – – – – – – – – – – – – – – – –

Saturday 2.16.19

The CFNE Way - Episode 49c - Should You Sign Up For The Open?
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OPEN & PERFORMANCE
“Leaps & Bounds”
Teams of 3
For Time (30 Minute Time Cap):
120 Power Snatches (75/55)
120 Box Jump Overs (24/20)
12 Rope Climbs
90 Power Snatches (95/65)
90 Box Jump Overs (24/20)
9 Rope Climbs
60 Power Snatches (115/80)
60 Box Jump Overs (24/20)
6 Rope Climbs
30 Power Snatches (135/95)
30 Box Jump Overs (24/20)
3 Rope Climbs

FITNESS
“Leaps & Bounds”
Teams of 3
For Time (30 Minute Time Cap):
120 Power Snatches (65/45)
120 Box Jump Overs (24/20)
12 Rope Climbs
90 Power Snatches (75/55)
90 Box Jump Overs (24/20)
9 Rope Climbs
60 Power Snatches (95/65)
60 Box Jump Overs (24/20)
6 Rope Climbs
30 Power Snatches (115/80)
30 Box Jump Overs (24/20)
3 Rope Climbs

Post Score to Comments

Box Brief
**The Open Schedule Next Week**
THURSDAY: “Goat Days” giving athletes an opportunity to refine skills or work on their weaknesses.
FRIDAY: The Open workout announced on Thursday night will be the programmed Class workout for Friday.
MONDAY: There will be two workouts programmed Open Repeat or a similar time domain WOD

Friday 2.15.19

Morgan

OPEN & PERFORMANCE
“Waterproof”
For Time:
21 – 15 – 9
Row Calories (Women: 15-10-5)
Front Squats (95/65)

15 – 12 – 9
Toes to Bar
Hang Squat Cleans (95/65)

12 – 9 – 6
Lateral Barbell Burpees
Thrusters (95/65)

 

FITNESS
“Waterproof”
For Time:
21 – 15 – 9
Row Calories (Women: 15-10-5)
Front Squats (75/55)

15 – 12 – 9
Toes to Bar
Hang Squat Cleans (75/55)

12 – 9 – 6
Lateral Barbell Burpees
Thrusters (75/55)

 

Post Score to Comments

Box Brief
**SAVE THE DATE**
Friday March 22nd @ 6:30 PM
Friday Night Lights for 19.5!

Thursday 2.14.19

Tabitha

OPEN & PERFORMANCE
“Bloodshot”
5 Rounds
20 Kettlebell Swings (53/35)
20 AbMat Sit-ups
20 Wallballs (20/14)

FITNESS
“Bloodshot”
5 Rounds
20 Kettlebell Swings (53/35)
20 AbMat Sit-ups
20 Wallballs (14/10)

Post Score to Comments

Box Brief
**The Open is coming up next week! Thursdays, Fridays, and Mondays will run as follows**

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.

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.

Wednesday 2.13.19

Toni

OPEN & PERFORMANCE
Push Jerk
Build to a Heavy Set of 3

“Squeaky Wheel”
AMRAP 15:

60 Double Unders
30/21 Calorie Bike
10 Push Jerks (165/110)

FITNESS
Push Jerk
Build to a Heavy Set of 3

“Squeaky Wheel”
AMRAP 15:

90 Single Unders
30/21 Calorie Bike
10 Push Jerks (115/80)

Post Score to Comments

Compare Heavy 3 Push Jerk HERE
Compare “Squeaky Wheel” HERE

Box Brief
The Open Starts Next Week!
Fridays will be the posted Open workouts
As always we will have modification options for Open, Performance, and Fitness Athletes!

Tuesday 2.12.19

Jamie

OPEN
“Top Heavy”
AMRAP 18:
9 Power Cleans (155/105)
12 Strict Handstand Push-ups
9 Front Squats (155/105)
12 Strict Pull-ups

PERFORMANCE
“Top Heavy”
AMRAP 18:
9 Power Cleans (155/105)
12 Strict Dumbbell Press (50’s/35’s) 
9 Front Squats (155/105)
12 Strict Pull-ups

FITNESS
“Top Heavy”
AMRAP 18:
9 Power Cleans (115/80)
12 Strict Dumbbell Press (35’s/25’s) 
9 Front Squats (115/80)
12 Strict Pull-ups

Post Score to Comments

Box Brief
The Open is coming up!
Next Friday we will be doing 19.1 as our class workout
We will have scaling options for Open, Performance, and Fitness Athletes