Steve
Open Gym – 7AM to 11AM
7 Rounds of :40s on / :20s off at each station:
Station 1 – Row for Calories
Station 2 – Burpees
Station 3 – Kettlebell Swings (53/35)
Post Scores to Comments.
Box Brief
Thursday, December 31 (New Years Eve) – Open Gym 6am to Noon
Friday, January 1st – Gym Closed
Carly
Claudia
Sunday Funday
Open Gym 9am – Noon
On the Minute for 10 Minutes:
3 Back Squats
Cashout
40 – 30 – 20
Wallball Shots (20/14)
400 Meter Run after each round
Post Loads and Times to Comments.
Box Brief
Thursday, December 31 (New Years Eve) – Open Gym 6am to Noon
Friday, January 1st – Gym Closed
What happens in the back room, stays in the back room.
Giselle
“TNT”
30 Snatches
30 Clean and Jerks
30 Thrusters
Rx Weights – 95 / 65
Post Times to Comments.
Box Brief
Thursday, December 31 (New Years Eve) – Open Gym 6am to Noon
Friday, January 1st – Gym Closed
How we all think we look after a met-con….
Terri. Workin’ It.
“Work It Wednesday”
“Skipper”
5 Rounds:
60 Double-Unders
40 Air Squats
20 Calorie Row
Work it. And Post your times to comments.
Box Brief
Bring a Friend Day is NEXT Thursday (the 21st)!
Next Monday (April 18th) is the Boston Marathon!
The roads close early in Natick, BUT, let’s still rally up for a workout.
One class at 7am!
Afterwards, head over to the CFNE Marathon BBQ!
Right on the running route – 96 West Central Street (Big Yella House)
Annnnnd, working it.
Craig
“Gun Show”
AMRAP 15:
15/12 Calorie Bike
12 Kettlebell Swings (53/35)
1 Rope Climb
Post scores to comments.
Box Brief
Next Monday (April 18th) is the Boston Marathon!
The roads close early in Natick, BUT, let’s still rally up for a workout.
One class at 7am!
Afterwards, head over to the CFNE Marathon BBQ!
Right on the running route – 96 West Central Street (Big Yella House)
Erkin
Nancy Funkhouser
“Big League Chew”
21 – 15 – 9
Deadlifts (225/155)
Handstand Pushups
Dumbbell Box Step Overs (24″/20″ with 45’s/35’s)
Post Times to Comments.
Box Brief
Next Monday (April 18th) is the Boston Marathon!
The roads close early in Natick, BUT, let’s still rally up for a workout.
One class at 7am!
Afterwards, head over to the CFNE Marathon BBQ!
Right on the running route – 96 West Central Street (Big Yella House)
Ernie
Stephan and Tracy
“Gobstopper”
30 Lateral Barbell Burpees
400 Meter Run
15 Power Snatches (115/80)
800 Meter Run
15 Power Snatches (115/80)
400 Meter Run
30 Lateral Barbell Burpees
Post Times to Comments.
Box Brief
This Monday (April 18th) is the Boston Marathon!
The roads close early in Natick, BUT, let’s still rally up for a workout.
One class at 7am!
Afterwards, head over to the CFNE Marathon BBQ!
Right on the running route – 96 West Central Street (Big Yella House)
Bob
Claudia
Sunday Open Gym – 9am to Noon
Back Squat
On The Minute x 15:
Minutes 1-5 – 7 Reps
Minutes 6-10 – 5 Reps
Minutes 11-15 – 3 Reps
Start with about 50% of your best 1-Rep Back Squat and attempt to climb every set with small jumps.
Box Brief
This Monday (April 18th) is the Boston Marathon!
The roads close early in Natick, BUT, let’s still rally up for a workout.
One class at 7am!
Afterwards, head over to the CFNE Marathon BBQ!
Right on the running route – 96 West Central Street (Big Yella House)
Ali and Andy
Travaun
*** One class today at 7:00am! Be there! ***
“Marathon Monday”
2 Rounds for Time
400 Meter Run, 26 Hand Release Push Ups
400 Meter Run, 26 Kettlebell Swings (53/35)
400 Meter Run, 26 Sit Ups
400 Meter Run, 26 Hip Extensions
400 Meter Run, 26 Double Unders
400 Meter Run, 26 Box Jumps (24/20)
Compare Times HERE.
Post New Times to Comments.
Box Brief
Head over to the CFNE BBQ after class today to watch the Marathon!
Cheer on our CFNE athletes taking on the race – Judi Donnely and Paul McCarron!!!
96 West Central Street, Natick
Yellow House! Fit people! Lots of food! Friends! Bacon!
Paul and Judi
Bob
“Big Baseline”
50 Calorie Row
40 Front Squats (135/95)
30 Toes to Bar
20 Push Jerks (135/95)
10 Muscle-Ups
Post Times to Comments.
Box Brief
Check this out, from Coach Cheryl…
*CFNE 21 Day Shred*
Here we go! It is time to kick off possibly our most intense nutrition challenge yet! 21 days to reset the body and lean out for summer!
Details:
Cost: $30
*All participants will receive two portion control containers to be used for the challenge.
When: Monday May 9 – Sunday May 29
Who is this challenge for?
This is a challenge directed towards the goal of losing weight/losing body fat while resetting the body and correcting some nutritional deficiencies by prioritizing high quality foods.
Simplicity at its best. For 21 days, you will have a selection of foods to choose from and a container to help you keep track of the amount of each food group you are eating!
We are putting together a huge prize pack for the top male and female participants!
Nutrition Meeting: Sunday May 8 at 8:30 AM.
Let’s get ready for beach season!
To read all of the details on the challenge, please click HERE. Sign up is open!
Hound Game on Point
Ronda
“The Other Total”
1 Rep Max Clean
1 Rep Max Bench
1 Rep Max Overhead Squat
Compare Loads HERE.
Post New Loads to Comments.
Box Brief
Bring a Friend Day is this Thursday!
Bi’s and Tri’s at the Front Desk
It’s BAF Day. Call in the crew.
Today is Bring A Friend Day!
All classes are free to try!
“El Fuego”
On the Minute x 20:
Minute 1 – 10 Burpee Box Jumps (24″/20″)
Minute 2 – 15/12 Calorie Row
Minute 3 – 20/15 Calorie Bike
Minute 4 – 20 Abmat Sit-Ups
Post your Fuego-ness to Comments.
Who wants to bring the FUEGO
Ron
“Slingshot”
55 Barbell Burpees
34 Overhead Squats (95/65)
21 Ring Muscle-Ups
Post Times to Comments.
Box Brief
Big Shoutout to our Masters Competitors who are throwin’ down this weekend!
Announced tonight, there are four workouts the Top 200 in each age division will take on.
They have until Monday, and here’s to the first workout! Cheer em on and keep em going!
Craig
“Woof”
Run 1 Mile
21 Kettlebell Swings, 21 Kettlebell Front Squats
Run 800 Meters
15 Kettlebell Swings, 15 Kettlebell Front Squats
Run 400 Meters
9 Kettlebell Swings, 9 Kettlebell Front Squats
Rx – 70# / 53#
Compare Times HERE.
Post New Times to Comments.
Box Brief
Train Boston will be at CFNE for free movement assessments. Sign up at the front desk!
Openings available on Monday (8am-Noon) and Wednesday (3pm-8pm)
Andy and Kevin
Kim and Ben
Sunday Open Gym – 9AM to Noon!
On the Minute x 15
Minutes 1-5 – 7 Deadlifts
Minutes 6-10 – 5 Deadlifts
Minutes 11-15 – 3 Deadlifts
Aim to climb steadily throughout all 15 minutes.
Post Loads to Comments.
Box Brief
From CFNE Member Leo Rotman, loyal 7:30am’er!
Dear Friends,
My son, Jakob, and thousands of others with intellectual disabilities benefit from the amazing work of Best Buddies. For those of you who haven’t heard of Best Buddies, they are a non-profit organization dedicated to enhancing the lives of individuals with all forms of intellectual disabilities. Best Buddies operates in all 50 states and in over 46 countries and the organization focuses on pairing people with intellectual disabilities with volunteers in one-to-one friendships. These programs take place in Middle Schools, High Schools, Colleges, and in the community, through the Citizens Program and electronically through e-buddies. The Best Buddies Jobs program helps people with intellectual disabilities find competitive jobs in the community.
Once again, I will be riding 20 miles with my boys, Jakob and Noah, in The Best Buddies Challenge and I need your support! Last year we raised over $4500 and this year our goal is to raise $5000. Every donation counts, however large or small, so please consider giving whatever you can. Your donation will support people with intellectual disabilities and help to end decades of job discrimination and social isolation. Your donation truly will change lives. All donations are tax-deductible so please visit my website at:
www.bestbuddieschallenge.org/hp/support/#rotman
Thank you!
Scott. Looking Aerodynamic.
Naomi
“Tomahawk”
21 – 15 – 9:
Calorie Row
Thrusters (95/65)
Post Times to Comments.
Box Brief
Train Boston will be in today at CFNE (and Wednesday) for *free* movement assessments!
See the front desk to sign up for a time slot.
Monday – 8am-Noon
Wednesday – 3pm-8pm
Knowledge. Is. Power.
Lori
Tam
“Wheels Up”
40 Calorie Bike
30 Box Jumps (24/20)
20 Toes to Bar
10 Power Cleans (185/135)
20 Toes to Bar
30 Box Jumps (24/20)
40 Calorie Bike
Post Times to Comments.
Box Brief
Lip Sync Battle this Saturday, 4-7pm!
Are you in, or are you in?
This Saturday! 4-7pm!
Jim
Weightliftin’ Wednesday
Split Jerk Strict Press
3 Sets of 3
Split Jerk Balance
3 Sets of 3
Split Jerk
Build to a Heavy Single
Post Loads to Comments.
Box Brief
Congratulations to our Masters competitors who took on the Qualifier this weekend!
All nine (!!!) of these athletes are Top 200 in the WORLD for their age division, and completed a challenging weekend tests displaying their true heart and grit.
Susan Weiss
Colleen Neutra
Dave Hamel
Bubba Hagood
Brian Curley
Mike Giorgio
LJ DiCarlo
John Giannuzzi
Jerry Fireman
And another huge congratulations to…
Dave Hamel and Bubba Hagood!
They will be moving on to compete in the Games in July!
Hands in the air for our Masters!
Alison
“Slingin’ Sammy”
On the Minute x 20:
Minute 1 – 15 Hand-Release Pushups
Minute 2 – 15/12 Calorie Row
Minute 3 – 15 Medball Squat Cleans (20/14)
Minute 4 – 50 Double-Unders
Post Scores to Comments.
Box Brief
Memorial Day Meltdown
Nutrition Challenge
May 4-26*
Cost: $30
It is coming up fast! In a week, we will be starting our next nutrition challenge! Get your mind right and get your food prep game on. 23 days to reset the system, lean out, and get ready for beach season.
The Basics:
Quality: There is a select list of foods to choose from. If it isn’t on the list, it means it is a NO. This will eliminate any of the “extras” that tend to add up over time and allow you to eat truly nutrient dense foods.
Quantity: Food portion containers with a set number of meals based on your body type.
The Points:
If your meal includes only foods on the list, and was measured using the portion control containers, you will receive a point. You must have both quality and quantity at each meal to earn a point for that meal.
The Prizes:
Prizes will be awarded to the top male and female finishers. Winnings will be based off of compliance, body composition changes, weight loss, and waist measurements.
Just a taste of what will be found inside.
REDLINE GEAR, NOBULL, FUEL FOR FIRE, KILL CLIFF, PROGENEX, MASSAGE, CHIROPRACTIC CARE, CAR DETAILING, LURONG, NATURAL GRIPS, J&M DINER, PALEO POWER MEALS, PERSONAL TRAINING….
Nutrition Meeting:
Sunday May 1 @ 8:30 AM
*Not mandatory but will definitely help to iron out any questions you might have.
**Please use this week to see one of the coaches for weights and measurements before or after class. Ideally, it would be best to email your coach and set up a time to have your measurements taken. All measurements must be done before May 4.
Please send any questions over to Cheryl@crossfitnewengland.com
Click HERE for the full challenge details
Kelly
Karyn and Josephine
“Helen”
3 Rounds:
400 Meter Run
21 Kettlebell Swings (53/35)
12 Pull-Ups
Compare Scores HERE.
Post Times to Comments.
Box Brief
Sunday Nutrition Brief with Cheryl @ 8:30!
Come get your knowledge on before the Memorial Day Meltdown kicks off next Wednesday!
For full challenge details, click HERE.
Steve
