06.19.2014

ANNOUNCEMENT: CFNH will be closed Saturday, June 20th, as we travel to support Chase @ CrossFit Lando during the AWF Nationals. Join us!

UPCOMING EVENTS:
–Saturday June 20th: AWF Nationals
–Saturday June 27th: CFNH In-House Competition
–Saturday August 22nd: Virtual WOD to End Veteran Suicide

Warm-up Drills
I. Row 500m
II. Coach’s Choice
III. Mobility

Impact/Focus: Turkish Get-up Complex
Warm up as needed before completing the following complex.
Turkish Get-up + 3 x Overhead Squat

Notes: Athletes will have 5 attempts to achieve the highest weight possible for this complex.

Post loads to comments.

“Diane”
For time
21-15-9 of
Deadlift (225/135lbs)
Handstand Push-ups

Post scores to comments.

Skill Development: Run Conditioning
Weather Permitting the outdoor options are as follows
I. Run 1 mile for time
II. Run 1 mile, Rest 4:00, Run 800m
III. 3 sets of Run 800m x 1:00 rest
IV. 8 sets of Run 200m x :30 rest

Post selections and times to comments.

*If the weather becomes inclement complete the following
Indoor Sprint EMOTM
Sprint 50m on minute 1, 100m on minute 2, 150m on minute three, and so on until unable to complete the workload within the minute of allotted work time. At this point rest a full minute before working back down to the initial 50m sprint distance; biginning by repeating the last successful distance completed prior to failure.

Post scores thoughts to comments.