Monday 6.22.20

Congrats Paul!

Parking Lot & Home Gym
4 Strict Pull-ups
8 Double Dumbbell Step Back Lunges (50’s/35’s)
12 Push-ups
16 AbMat Sit-ups

Rest 3 Minutes

4 Strict Pull-ups
8 Single Dumbbell Step Back Lunges (50/35)
12 Push-ups
16 AbMat Sit-ups

Please sign up for classes if you plan on attending in the parking lot.
Sign-ups can be found on SugarWOD. Thank you!

Box Brief
Congratulations to our June Member of the Month: Paul Newman!
See his interview below!

Sunday 6.21.20


Home Gym
8 Double Dumbbell Single Legged Deadlifts (Left)
:30 Second Wall Sit
8 Double Dumbbell Single Legged Deadlifts (Right)
:30 Second Hollow Hold

Box Brief
Wishing the happiest of Father’s Days to all of incredible CFNE Dads!
Yoga is on Zoom today.

Saturday 6.20.20


Parking Lot & Home Gym
“Groundhog Day”
For Time:
600 Meter Run
50 Single Dumbbell Power Clean and Jerks (50/35)
400 Meter Run
30 Weighted Jumping Squats (50/35)
200 Meter Run with Dumbbell (50/35)
30 Weighted Jumping Squats (50/35)
400 Meter Run
50 Single Dumbbell Power Clean and Jerks (50/35)
600 Meter Run

Box Brief
Join us today for 7am & 9am classes!
Due to the high demand and overwhelming love, we are going to run sign-ups for our outdoor classes going forward. We appreciate your kindness and patience while we navigate our way through these times and apologize for any inconvenience.

Friday 6.19.20


Home Gym & Parking Lot
“Cookie Monster”
20 Power Snatches
40 Double Unders
20 Burpees
40 Double Unders

Box Brief
Welcome back everyone! Can’t wait to see some of you back in action on CFNE grounds! Remember that we are running both zoom and in-person classes at 5:30am, 7:30am, 9:30am, 12:30pm, 4:30pm, and 6:30pm!

Thursday 6.18.20


Home Gym
“Cash Back”
AbMat Sit-ups

After Each Round:
10 Double Dumbbell Push Press
50 Meter Double Dumbbell Walk*

* 1 Arm Overhead + 1 Arm at Hang


Box Brief
TOMORROW is marks our first day back together in about 3 months! Remember to bring your equipment, a mask, a yoga mat/towel, water, and anything else you might need to succeed!

Wednesday 6.17.20


Home Gym
“Speed Dating”
5 Rounds:
2 Rounds
5 Strict Pull-ups
10 Push-ups
15 Air Squats
Max Reps Dumbbell Movement

Rest 1 Minute Between Rounds

Round 1: Power Cleans
Round 2: Front Squats
Round 3: Hang Squat Cleans
Round 4: Power Clean and Jerks
Round 5: Clusters


Box Brief
We are back in action in just 2 DAYS! Don’t forget to pack a mask! You will need it any time you leave your mat, with the exception of running in a workout.

Tuesday 6.16.20

All Smiles! We’ll be back in the parking lot at the end of this week!

Home Gym
“Pay Dirt”
10 Rounds:
200 Meter Run
9 Double Dumbbell Burpees

Box Brief
Double Dumbbell Burpees: Do a burpee with your hands on your dumbbells, jump your feet in, then deadlift. A spicy little combo of two movements we’ve seen a lot!

Monday 6.15.20


Home Gym
“Other Hand”
4 Rounds
12 Reverse Burpees
10 Thrusters Right Arm
12 Straight Arm Burpees
10 Thrusters Left Arm

Box Brief
Starting THIS FRIDAY, we are going to run parking lot workouts and Zoom classes simultaneously. Our class schedule will be 5:30am, 7:30am, 9:30am, 12:30pm, 4:30pm, and 6:30pm.

Be on the lookout for an email from us TODAY regarding guidelines and safety information for parking lot workouts. If you do not receive an email by the end of the day, please comment on SugarWOD and we will be sure to send it along!

Sunday 6.14.20

Sunday Funday!

Home Gym
“Little Giants”
5 Giant Sets:
10 Double Dumbbell Romanian Deadlifts
15 Plank-ups
20 Weighted Glute Bridges
25 AbMat Sit-ups

Rest 1 Minute Between Rounds


Box Brief
Week 3 of our 5 Factors Challenge starts tomorrow! This week, we’ll be focusing on the way we think!

Saturday 6.13.20

The Todd!

Home Gym
“Wedding March”
For Time:
50 Burpees
1 Mile Run
75 Power Snatches
1 Mile Run
100 Meter Walking Lunge

Box Brief
Just think, a week from today, we’ll be getting together for 7am and 9am classes in the parking lot at CFNE! We cannot WAIT to see you all!

Friday 6.12.20


Home Gym
“Double Knot”
For Time:
100 Double Unders
21 Strict Pull-ups
21 Squat Cleans
75 Double Unders
15 Strict Pull-ups
15 Squat Cleans
50 Double Unders
9 Strict Pull-ups
9 Squat Cleans

Box Brief
Parking lot workouts coming up a week from today! Stay tuned for more information.

Thursday 6.11.20

Dan the Man with the Plan!

Home Gym
“Sleepy Hollow”
8 Rounds:
:20 Seconds Single Arm Z-Press (Left)
:10 Seconds Rest
:20 Seconds Hollow Rocks
:10 Seconds Rest
:20 Seconds Single Arm Z-Press (Right)
:10 Seconds Rest
:20 Seconds Walkout Push-Ups
:10 Seconds Rest

Box Brief
NEW MOVEMENT ALERT! We are introducing the Z-Press into our workout today! What may seem like just another upper body pressing movement is also actually a gnarly midline movement. You will see why very soon!

Wednesday 6.10.20


Home Gym
“Garage Fight”
3 Rounds of 1:00 at each:
Dumbbell Goblet Thrusters
Single Dumbbell Power Cleans
Hops over the Dumbbell
Single Arm Push Presses

Box Brief
With all that is happening in the world right now, we have decided to stop posting our 5 Factors Challenge publicly. However, we are going to continue on with it, right here, on Sugar WOD! Keep crushing that sleep game and get ready for the focus to shift to mindset next week!

Tuesday 6.9.20

No Excuses!

Home Gym
“Quarter Zip”
400 Meter Run
3 Rounds:
4 Strict Pull-ups
8 Power Snatches
12 Jumping Lunges

Box Brief
Tonight (6/9) at 6:30pm, in the parking lot at CFNE, all members are invited to come together for a special announcement made by Ben. Please park your cars in the street and make your way to the parking lot, wearing a mask, and being mindful of the distance between yourself and other members. If you do not feel comfortable being around other people just yet, or cannot make it, feel free to watch live from Zoom by using your regular Zoom class link (listed on SugarWOD). We are all in this together, and we will get through it as a family. ❤️

Monday 6.8.20


Home gym
“Sweet Sixteen”
10 Renegade Rows* (50’s/35’s)
20 Double Dumbbell Deadlifts (50’s/35’s)
30 AbMat Sit-ups

*Renegade Row – 1 Push-up, Row (left), Row (right)


Box Brief
Hang out and get your fitness fix with Coach Bud today and everyday at the 4:30pm! Prepare for all the dad jokes and, without a doubt, a great time!

Sunday 6.7.20

Yo! … Yoga

Home Gym
“Sunday Best”
On the Minute x 10:
16 Single Arm Russian Dumbbell Swings (50/35)
Max Front Plank in Time Remaining

Rest 5 Minutes

On the Minute x 10:
10 Single Arm Dumbbell Strict Presses (50/35)
Max Side Plank in Time Remaining (Switch Each Round)


Box Brief
Week 2 of our 5 Factors Challenge kicks off tomorrow. This week is all about SLEEP! Remember that each day will bring a new challenge. Be on the lookout for videos from Coach Bud for more info!

Saturday 6.6.20


Home Gym
10 Air Squats, 30 Double Unders, 200 Meter Run
20 Air Squats, 30 Double Unders, 200 Meter Run
30 Air Squats, 30 Double Unders, 200 Meter Run
40 Air Squats, 30 Double Unders, 200 Meter Run
50 Air Squats, 30 Double Unders, 200 Meter Run

Continue to Add (10) Squats Per Round

Box Brief
Rise and shine EVERY Sunday morning at 8am with Sarah! Grab your yoga mat and your phone or computer to follow along. All levels and abilities are encouraged and welcomed!

Friday 6.5.20

Coach Morgan and Potsy!

Home Gym
“Opposite Day”
Power Snatches

Directly Into…

Hang Clean and Jerks


Box Brief
This week we have been celebrating Coach Morgan’s 5 YEAR anniversary of being a part of our CFNE Family! He started out as an intern, became a coach, then went on to manage our facilites, and is now our HEAD COACH! Thank you for being one of the most kind hearted, loyal, and carismatic people in all of our lives. You truly inspire us ALL to be better people. Here’s to our very own golden retriever!

Thursday 6.4.20

Becca using her fitness for a great cause!

Home Gym
5 Rounds:

100′ Walking Lunge
200 Meter Single Arm Farmers Carry
30 AbMat Sit-ups

Box Brief
Today’s Challenge is to eat 800g of fruits and veggies! Check out the video on SugarWOD for more details from Coach Alisha!

Wednesday 6.3.20


Home Gym
“Hell Hole”
For Time:
50 Devil’s Press

“2-2-2-3” Intervals Style:
35 Double Unders
5 Lateral Dumbbell Burpees
Max Devil’s Press in Time Remaining

Box Brief
Our last May Member of The Month Spotlight is on Kathy Poirer! Thank you for all you do to keep us safe!

Today’s Challenge is to eat mindfully! Check out the video on SugarWOD for more details from Coach Alisha.

Kathy Poirer- Police Officer
1) How did you get started at CFNE and what did you do before?

I started at CFNE in the summer of 2018. My husband, RJ, started going and told me that I would love it. So, here I am and now you’re stuck with me. I’ve been doing CrossFit since 2013. Before that, I played soccer all of my life – high school, college and after. After I had our son, Austin and turned 30, I had to call it quits with my love of soccer. I could not continue to fight with 20 year olds on the soccer pitch anymore 🙂

2) Where are you from and where are all the places you’ve lived?
I am originally from Hyde Park – a suburb of Boston. Then moved to Dedham and graduated from High School there. I have not lived anywhere exotic. Unless anyone believes Brookline and Needham are exotic places.

3) What’s your favorite Crossfit movement?
My favorite CrossFit movement are power cleans. I love me some cleans. I also recently learned butterfly pull ups.

4) If you were a Starbucks drink, what would you be and why?
I would be a venti Starbucks double shot on ice with a splash of almond milk. Only because when I am at work, I cannot function without one. That double shot is much needed.

5) If you could only have one meal the rest of your life, what would it be?
The one meal I would have for the rest of my life would be steak tips from Fells Market in Wellesley, with sweet potatoes, Brussels sprouts and asparagus. I would add macaroni salad too.

6) What is the craziest thing you’ve ever witnessed in your line of work?
I have witnessed things at work that normal people should never see, ever. The craziest and happiest things I have seen are babies being born and brought into this world. However, I have also seen tragic incidents where people of all different ages, sadly leave this world. There are still sights I have seen that never leave my mind. Thankfully my husband is in the same line of work, he gets it, and he’s there for me as I am for him.

7) What is your favorite book, and why?
This is a tough one. I love mystery/thriller books but I did read the Twilight Saga books in about a month and the 50 Shades of Grey books (Yes, I’m embarrassed). I would say The Girl On the Train by Paula Hawkins.

8) What would you name the autobiography of your life?
The title of my autobiography would be: The Good, the Bad and the should have.

9) What superpower would you want to possess?
My superpower I would want is the ability to breath underwater. I love swimming and when I snorkel I’ve always wanted to just breathe underwater.

10) What was the most important lesson you’ve had to learn?
I’ve learned that I have to treat and speak to other people the way I would want to be treated and spoken to. You never know what’s going on behind closed doors and everyone has their own story. Be respectful.

11)What’s your favorite memory from CFNE?
My favorite CFNE memory was joining and getting to know everyone. A smile goes a long way and everyone is always smiling at CFNE. Oh…and of course CFNE got me my ring Muscle ups BACK!