Every 4 min for 4 rounds:
A1. OHS @3211 1 rep (ascending wt)
A2. Wtd pullup @21X1 2-3 reps (or weighted Negatives, negatives or holds)
+
20 min amrap:
run 400m
row 500m
50m bear crawl
Friday Workout of the Day
October 11, 2013 by
Monday Workout of the Day
November 4, 2012 by
A1. Overhead Squat @2111 X 3 reps (tough) X 4 sets
A2. Weighted Pull Ups @3011 X 3-5 reps X 4 sets
+
3 sets:
10 OHS 135/95
50 Double Unders
2 Min Rest
Post load/total time to comments.
**********Saturday Schedule Change*************
There will be one class at 9:00am on Saturday and open gym at 10:00am.
Thanks to all who came out for the Halloween Party! We’re glad you could make it.
Monday Workout of the Day
October 21, 2012 by
A1. 1 Snatch Grip Push Press + 5 OHS @3011 X 5 sets rest 20 seconds
A2. HSPU on deficit AMRAP X 5 sets rest 2 Min Alt: Dips @3011 X 5 reps x 5 sets
+
12 Min:
100 Double Unders
then with remaining time:
1 OHS 95/65- 1 Burpee
2 OHS/2 Burpee
3 OHS/3 Burpee
and so on until 12 Min has elapsed.
Post load/round # to comments.
Halloween Throwdown Series Event WODs announced today! This Sunday join us at Killer Creek Harley Davidson for their “Cruise and Blues” salute to American Muscle. CFNF will have a booth there!
Lajuana and Crista kicked some booty at the Garage Games Girls event this weekend.
Friday Workout of the Day
September 7, 2012 by
Hang Power Clean ladder 1 to 5 X 4 (do 1, then do 2, then 3, then 4, then 5 X 4)
Increase weight for each set. Rest as needed between efforts.
Post loads to comments.
Monday CrossFit North Fulton in Roswell
July 30, 2012 by
OHS
3 X 3
then
Three rounds for time of:
135 pound Hang power clean, 15 reps
15 Burpees
Post time to comments.
Welcome, Dr. Vickie White. For a limited time: $49 for one week of unlimited Chiropractic care. Includes exam, consult, adjustments and more (a $355 value). Stop by for more details or visit www.drvickiewhite.com
Please also welcome the massage therapists next door, Kristine Webster and Omar Lira. All CFNF members get 50% off your first massage (reg price is $50). Call Kristine at 770-729-4011 or email her at kristine.webster@gmail.com to set an appointment for any Monday or Friday from 10AM to 6PM. Email Omar to set an appointment on Wednesdays from 10AM to 4PM at omarlira1971@hotmail.com.
Pebbles rocked it this weekend at Survival of the Fittest!
