Every min for 8 rounds:
A. Front squat 75-80% 3 reps
+
5 rounds for time:
10 wall balls 20#/14#
12 chin ups
Monday Workout of the Day
February 2, 2014 by
Thursday Workout of the Day
January 8, 2014 by
Every 3 min for 4 rounds:
A. Deadlift @21X0 4-6 reps
+
For time:
1250m row
30 shoulder to overhead 115#/75#
60 sit-ups
The Open is coming! Registration begins January 15th!
Friday Workout of the Day
December 5, 2013 by
A. Press – build to a max in 12min
B. Tabata sit-ups for total reps
+
“Cindy”
20min amrap
5 pullups
10 pushups
15 air squats
Wednesday Workout of the Day
December 3, 2013 by
A. Wtd Pullup (record bwt) – build to a max in 10min – if can do a strict pullup, then score is bodyweight, if no strict pullup, then max time hold chin over bar
+
5 rounds for time:
7 HSPU
14 pistols
21 double unders
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In 10min, build to 8RMs in both movements:
DB External Rotation @3010
DB Powell Raise @3010
We
The CFNF White Elephant Gift exchange is December 14th at 7:00PM. Bring a wrapped gift that’s no more than $20! There is a food sign up sheet on the board if you can bring a dish!
Wednesday Workout of the Day
October 15, 2013 by
Every 5 min for 4 rounds:
A1. Deadlift @2110 6-8 reps
A2. Wtd dip @30X1 5-6 reps (or ring dips or support hold)
+
For time:
30-20-10
kb swings 53/35
hr pushups
Barbells for Boobs this Saturday at 9:00AM! Stay after for tacos from Moe’s!
Thursday Workout of the Day
September 25, 2013 by
Every 6 min for 4 rounds:
A1. DB Russian step-ups @21X0 8-10 reps
A2. DB bent over row @3111 6-8 reps
+
For time:
10 hspu
30 double unders
8 hspu
40 double unders
6 hspu
50 double unders
+
p1-p5
p1 – row 200m AFAP
p2, p3, p4, p5 – rests
3 rounds thru
Saturday Workout of the Day
September 20, 2013 by
“CrossFit Hold ‘Em”
Spades = Pull Ups
Clubs = Tire Flips
Hearts = Roll Ups – (beginners do crunches or sit ups)
Diamonds = 10 M Shuttle Runs
Joker = Block Run
Jacks = 11 Reps
Queens = 12 Reps
Kings = 13 Reps
Aces = 14 Reps
This is a team workout. Divide into even groups. Each person must complete each card before flipping the next card. 30 Min time cap.
