CFNH is beyond excited to Congratulate our teenage athlete Mikey for finishing in 1st PLACE in his age division in the first ever National Teen Throwdown League season!! It was 12 challenging WODs that pushed him to him limits and beyond his comfort zone. Mikey is a great kid, spectacular athlete and one hard worker! We could not be more proud of him and his accomplishments these last 12 weeks! Oh, and Happy Birthday Mikey!! I’d say this recent victory is a pretty great present to earn for yourself! We can’t wait until the next season!
ANNOUNCEMENTS:
-Paleo Nutrition meeting Saturday October 10th @ 11:30am.
-CFNH Halloween Party Saturday October 24th @ 6pm.
-Join us for the Three Wise Men Veterans Day Workout! (Info HERE)
Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Pike Walk
25ft Lateral Lunges
III. Mobility
Impact/Focus #1: Power Snatch
Warm up as needed before completing the following workload. Athletes should look to increase weight with each set. Repetitions today will be touch-and-go from the floor.
Power Snatch 3-3-3-3-3
Post loads to comments.
Impact/Focus #2: Partner Tire Flips
Following movement review, in teams of 2, athletes will complete the following workload every minute on the minute for 12:00.
Odd Minute: Max Reps x Tire Flips
Even Minute: Max Effort x L-Sit/Plank Hold
Post reps completed to comments.
WOD
5-10:00 Metabolic Conditioning
Power Snatch: 3 x 135lbs
34 partner tire flips with Anne
MetCon: 4 rounds + 7 reps
“Power Snatch” : 100# x 3
“Partner Tire Flips” : 25 – Kerri and I
…Hold this Plank….do the Russian twist…… dead-lift this Romanian….. Get this Turk up….etc. What Fun!
Met Con : 8:00 AMRAP :
10 Burpees/20 Russian Twists/20 Hammer Strikes
3 Rounds + 7 Burpees
Samy…..Gnome???
Forgot…..Congratulations, Mikey!! Spectacular job.