Saturday Workout of the Day

February 19, 2016 by

We’ve been having some technical difficulties since updating to a new operating system!!! Sorry for the missing blog posts!

8:00AM Bootcamp:

Warm Up:

400m Run + “Fit Ball”
SE7EN #1
7 sets of:
70 Jump rope Skips (Advanced 50 Double unders)
7 Burpees (Beginners Squat Jumps, Inter NOPUB, Advanced Burpee)
7 Sprints (Beginners 20m, Inter 25m, Advanced 30m)

Each round is 4 min: Complete the sprint as fast as you can and rest for the remaining time.

CrossFit 9:00AM
In a team of 3 AMRAP 15 minutes of:

Player 1: 200m Run (pacer)
Player 2: 3 Wall Balls + 1 Burpee  (Record reps each round)
Player 3: Plank Hold
Score is total burpees

Rest 5 minutes

In a team of 3 AMRAP 15 minutes :

Player 1: 250m Row (pacer)
Player 2: 15 Double Unders + 1 GTO 135/95 (Record reps each round)
Player 3: Russian KBS 53/35
Score is total reps of GTO

Player 2 and 3 keep doing prescribed movements and reps until the pacer is finished, then rotate.

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Saturday Workout of the Day

December 25, 2015 by

“Filthy Fifty”

For 8AM Bootcamp:
50 Tuck Jumps
50 Ring Rows
50 KBS
50 Sit Ups
50 Push Ups
50 Back Ext
50 DB Thrusters
50 Burpees
50 Double Unders (or singles)
Beginners do 30 Reps, Intermediate do 40 Reps

For 9:00AM CrossFit:

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

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The CFNF 2016 hoodie is here! Come by the office to pick yours up.

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Wednesday Workout of the Day

March 25, 2014 by

For Time:
Run 800 meters
50 lunges w/plate OH 25/15
40 Sit-Ups
30 Double Unders
20 Pull-Ups
10 Man Makers 30/20

RX plus use 40/25 OH, GHD sit ups and 40#/25 mapmakers

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Thursday Workout of the Day

August 7, 2013 by
Great job to our bootcampers last night!

Great job to our bootcampers last night!

8/8
Every 4min for 4 rounds
A1. Back Squat @30X0 8-10 reps
A2. DB Elbowing Row L&R @3110 8-10 reps
+
10 squat cleans tough
30 double unders
8 squat cleans
30 double unders
6 squat cleans
30 double unders
4 squat cleans
30 double unders

Post load/time/complaints to comments.

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