-Next Tuesday Sept 1st CFNH will be closed during all PM classes in order to attend CrossFit night and perform a Demo WOD at the Fisher Cats game. More details to come but plan to join us we want to bring a large crowd!
-Our August Bring-A-Friend/Free Intro Class will take place this Saturday August 29th at 10:30am. Open gym will take place 9-10:30am.
-Our September on-ramp will begin Thursday September 3rd at 6:00pm.
I. Coach’s Choice
Impact/Focus: Thrusters & Pull-ups Ladder
10:00 Climbing Ladder
Notes: On round 1 complete 1 rep of each movement, on Round 2 complete 2 reps of each movement, on Round 3 complete 3 reps of each movement, continue to advance in this fashion until the 10:00 minute time cap.
Post scores to comments.
21-15-9 reps/kcal for time
Push Press (95/65lbs)
Box Jumps (24/20”)
Post times to comments.
II. Slay thy goats
III. 4 sets of 15 reps x GHD Sit-ups
IV. 4 sets of 10 Dumbbell Row (Lawnmowers)
V. Accumulate :60 x L-sit