Thursday 5.24.12

T-shirts are on the way.  $25 each CrossFit Newton will be starting a series of workshops in June. The workshops will be after or before classes.  The purpose of these workshops will be to help with proficiency and efficiency of movement. Would you like to get stronger? Shorten your WOD times? Do more work with [...]

Friday 5.11.12

Remember!!…..The new evening class times take effect next week on Monday.  The 5pm and 6pm classes will be switched to 5:30 and 6:30 and there will no longer be a 7pm class.  This will be much better for everyone. Thank you Apparently someone was wearing polkadotted underwear Skill practice double unders and handstands “Double D” [...]

Monday 5.7.12

Jodie, post “FRAN” Power Snatch establish your heaviest on rep Those of you who are new will start from the hang position “15″ amrap 12 min 5 deadlift@135/95 5 hang power cleans@135/95 5 shoulder to overhead@135/95 Scale as needed

Saturday 5.5.12

Again, The start date of the schedule change will be Monday the 14th of May.  From that day on the 5pm class will be at 5:30 and the 6pm class at 6:30.  There will be no 7pm classes anymore.  The rest of the classes will stay the same. We are always thinking about new class times. [...]

Tuesday 4.24.12

John and Chastity Anderson Deadlift 5@65%of 90%1rm 5@75%of90%1rm max reps@85%of90%1rm add 5-10lb more than your last cycle “Team WOD” 3 athletes per team amrap 16 250 meter row 25 kb swings@53/35 25 wall balls@20/14 There will be one athlete at each station.  The team will transition to the next station only when each athlete has [...]

Monday 4.23.12

Attention CFN athletes!! We will no longer be offering the 4pm classes. The demand isn’t quite there yet.   Barak finishing up his burpee box jumps Squat Clean 1 – 1 – 1 – 1 work to your heavies 1 for the day. for those of you who are new to CFN: You will power [...]

Friday 4.20.12

pull-ups max reps in 5 min “Quicki licki laundry” 3 rounds run 200 meters with a med ball 20/14 33 kb swings@53/35 Cash out: accumulate as many push-ups in 3 min as possible Competitors: 1. single arm db snatch Establish your heaviest 1 rep on each side 2. Push-press 10 – 10 – 10 work [...]

Thursday 4.19.12

Rob 3 pos Power Snatch establish your heaviest 3 in 3 sets The 3 positions are: The floor, above the knee, and mid thigh those of you who are new to CFN will establish a heavy 3 hang power snatch. If you are not comfortable with the movement you will use this time to practice [...]

Tuesday 4.10.12

Mike, Ryan, Marthe, Maca, Staci(in the back….Squatting. Surprise) pull-up max reps x 2 rest 3 min between sets “strike that…Reverse it” run 400 meters 50 wall balls@20/14 50 kb swings@1.5/1 rest 3 min 50 kb swings 50 wall balls run 400 Competitors: 1. turkish get up you have 10 min to establish your heaviest 3 [...]

Thursday 2.16.12

OK,  Sectionals start next week.  It’s time to get your game faces on and get ready to tear shit up. You’re well prepared!!   This year we’re not going to think about the WODs until the day they are posted.  I’m going to program as I would normally and whatever comes up we’ll deal with then.  [...]