WOD & Blog
Warm-up Drills
I. Row 2 minutes
II. 2-3 rounds of
10 x KB Swings
25ft Waiter’s Walk
:20 x Armbar Stretch
III. Mobility
Impact/Focus: Deadlift 5RM
Warm-up as needed (3 sets x 5 reps) before working to establish a new 5-rep max for Deadlift.
Deadlift 5-5-5-5-5RM
Post loads to comments.
“Overhead Fran”
21-15-9 for time of
Overhead Squat (115/75lbs)
Pull-ups
Post scores to comments.
Skill Development
I. Slay Goats
II. Slay Mobility
III. Post WOD Nutrition
IV. Sleep
V. Re-commence Attack
Warm-up Drills
I. Speed Rope 2:00
II. 2 Rounds of
5 x Medicine Ball Cleans (20/14lbs)
6 x Overhead Walking Lunges (20/14lbs)
7 x Push-ups
8 x Hollow Rocks
III. Mobility
Impact/Focus: Flight Simulator
Complete the following pyramid of Double-unders for time against a 12:00 Running Clock:
5-10-15-20-25-30-35-40-45-50-45 … 5
Notes: Complete each rung on the ladder unbroken before moving on.
All the way up and down is a complete evolution. Reference scores from 01.20.2015 HERE.
Post scores to comments.
“Heavy Winded”
4 Rounds for time of
10 x Push/Split Jerk (165/115lbs)
Row 500m
Notes: Take a few gulps of air and ensure each row effort is as maximal as possible. Work on using the stroke per minute and 500m split time info to keep motivated and on track towards hard efforts today. Get some, freaks.
Post scores to comments.
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Warm-up Drills
I. Row 500m
II. 6:00 Dynamic Warm-up
50m Build-up Sprints
High Knees
Butt Kicks
Lateral Shuffle
Karaoke
Leg Swings
III. Mobility
Impact/Focus #1: Snatch Doubles
Warm up as needed before completing the following workload; 2 reps of Snatch every :90 for 5 working sets.
2 x Snatch
Notes: Warm-up to facilitate all 5 working sets at 85%1RM. Reps should be touch and go.
Post loads to comments.
Impact/Focus #2: Back Squat
Warm-up as needed (3 sets x 3 reps) before completing the following workload for Back Squat.
Back Squat 2-2-2-2-2
Notes: As heavy as proper form permits; get some, freaks.
Post loads to comments.
WOD
5-10:00 Metabolic Conditioning
ANNOUNCEMENTS
-Our January on-ramp class begins Tuesday January 3rd @ 6pm. Tell your friends!
Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Pull-ups (Deadhang)
7 x KB Swings (24/16)
10 x Hollow Rocks
III. Mobility
Impact/Focus: Muscle-ups
Select from the following for Muscle-up training options based on skill competency:
I. Kipping Muscle-ups 4-4-4-4-4
II. Strict Muscle-ups 2-2-2-2-2
III. Transitions 8-8-8-8-8
IV. Supersets 7-7-7-7-7 of
Pull-ups + Ring/Static Dips
Post training to comments.
“The Dirty Bittles”
Complete the following for time against an 16:00 time cap
10 x Handstand Push-ups
20 x Box Jumps (24/20”)
30 x Slamball (40/20)
40 x Wallball (20/14lbs)
50 x ‘American’ KB Swings (24/16)
60 x GHD Sit-ups
Notes: Scaling will be 1 x Muscle-up = 3 x Pull-ups + 3 x Dips, 1 x Handstand Push-ups = 2 x DB Strict Press. Hustle, freaks.
Post times to comments.
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Batman?
CFNH Holiday Hours
Saturday Dec 31st: Open Gym 9-11am
Sunday Jan 1st: CLOSED
Monday Jan 2nd: CLOSED
**Unless a date is listed above all other classes will be regular hours.
ANNOUNCEMENTS
-Our January on-ramp class begins Tuesday January 3rd @ 6pm. Tell your friends!
Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
25ft Waiter’s Walk
7 x KB Sumo Deadlift High Pull
7 x KB Swings
III. Mobility
Impact/Focus: Deadlift
Warm up as needed (3 sets x 5 reps) before completing the following workload for Deadlift.
Deadlift 3-3-3-3-3
Post loads to comments.
“Abbatoir VI”
Complete 6 rounds (:30 work/:20 rest)
GHD Sit-ups
KB Snatch (24/16)
Push-ups
Post scores to comments as total reps per movement.
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Warm-up Drills
I. Jump Rope Drills x 3:00
II. Coaches Choice or
2 rounds of
10 x Curtis P’s
10 x Push-ups
III. Mobility
Notes:1 Curtis P = Hang Squat Clean + Lunge One Leg + Lunge Other Leg + Push Press
Impact/Focus: Power Snatch
Warm up as needed before completing the following workload of Power Snatch every 2:00 for 7 working sets.
2 x Power Snatch
Notes: Athletes should plan to stage weights for increasing loads across sets as able. Ideal workload range would be 75-85%1rm. Touch and go or reset method is at the discretion of the lifter.
Post loads to comments.
“Status Alice”
6:00 AMRAP of
2 x Rope Climbs
10 x Thrusters (115/85lbs)
Rest 2:00
Then…
4:00 AMRAP of
1 x Rope Climb
5 x Thrusters (115/85lbs)
Post scores to comments.
Skill Development
I. Slay Goats
II. Slay Mobility
III. Post WOD Nutrition
IV. Sleep
V. Re-commence Attack
CFNH Holiday Hours
Saturday Dec 31st: Open Gym 9-11am
Sunday Jan 1st: CLOSED
Monday Jan 2nd: CLOSED
**Unless a date is listed above all other classes will be regular hours.
ANNOUNCEMENTS
-Our January on-ramp class begins Tuesday January 3rd @ 6pm. Tell your friends!
Warm-up Drills
I. Row 500m
II. 6:00 Dynamic Warm-up
50m Build-up Sprints
High Knees
Butt Kicks
Lateral Shuffle
Karaoke
Leg Swings
III. Mobility
“Gwen”
15-12-9 of
Clean & Jerk (Unbroken)
Notes: Score is weight used for all three unbroken sets.
Each set must be unbroken (touch and go at floor) only; even a re-grip off the floor is a foul. Use same load for each set. Rest as needed between sets.
Post scores to comments.
Impact/Focus: Weighted Walking Lunges
Warm-up x 2 sets; Athletes will have 4 attempts to move the heaviest load for 10 steps of walking lunges.
10 steps x Walking Lunges (Front Rack)
Post loads to comments.
WOD
5-10:00 Metabolic Conditioning
We are excited to announce yet another future CFNHer!!! Congratulations to Luke and Erica!!! Boone is a soon to be big brother to baby girl Grilli!
CFNH Holiday Hours
Saturday Dec 31st: Open Gym 9-11am
Sunday Jan 1st: CLOSED
Monday Jan 2nd: CLOSED
**Unless a date is listed above all other classes will be regular hours.
ANNOUNCEMENTS
-Our January on-ramp class begins Tuesday January 3rd @ 6pm. Tell your friends!
Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Pull-ups (Deadhang)
10 x Push-ups (CFGS)
15 x Air Squats (Wall Therapy)
III. Mobility
Impact/Focus: Back Squat
Warm-up as needed (3 sets x 5 reps) before completing the following workload for Back Squat.
Back Squat 3-3-3-3-3
Notes: Athletes should aim to achieve a number higher than their back squat weight from last week on 12.19.2016 that was done for 5 reps.
Post loads to comments.
“Krampus”
Complete 15-12-9-6-3 reps for time of
Toes-2-Bar
Box Jumps (24/20)
Burpees
Post times to comments.
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CFNH Holiday Hours
Saturday Dec 24th: “Nightmare Before Christmas” heats at 9am & 10am ONLY. (Gym will open at 8:30am)
Sunday Dec 25th: CLOSED
Monday Dec 26th: CLOSED
Saturday Dec 31st: Open Gym 9-11am
Sunday Jan 1st: CLOSED
Monday Jan 2nd: CLOSED
**Unless a date is listed above all other classes will be regular hours.
Warm-up Drills
I. Individual
II. Mobility
“The Nightmare Before Christmas”
Round 1 will be 1 x Clean and Jerk, Round 2 will be 1 x Clean and Jerk + 2 x Muscle-ups, Round 3 will be 1 x Clean and Jerk + 2 x Muscle-ups + 3 x Medicine Ball Cleans… Continue working until all 12 rounds have been completed in this ascending fashion:
1 x Clean and Jerk (135/95lbs)
2 x Muscle-ups
3 x Medicine Ball Cleans (20/14lbs)
4 x Wallball (20/14lbs)
5 x Push Press (135/95lbs)
6 x Pull-ups
7 x Box Jumps (24/20”)
8 x Pistols (4L/4R)
9 x KB Sumo Deadlift High Pulls (32/24kg)
10 x Burpees
11 x KB Swings (32/24kg)
12 x Handstand Push-ups
Notes: Enjoy, freaks! We hope everyone has a wonderful holiday season!
Post scores to comments.
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Congratulations to our December on-ramp graduates! Please welcome Pat, Jack, Zona, and Evan to our family. They’ll be crushing workouts along side you soon.
CFNH Holiday Hours
Saturday Dec 24th: “Nightmare Before Christmas” heats at 9am & 10am ONLY. (Gym will open at 8:30am)
Sunday Dec 25th: CLOSED
Monday Dec 26th: CLOSED
Saturday Dec 31st: Open Gym 9-11am
Sunday Jan 1st: CLOSED
Monday Jan 2nd: CLOSED
**Unless a date is listed above all other classes will be regular hours.
Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
5 x Pull-ups
10 x Wallball (20/14)
10 x Abmat Sit-ups
III. Mobility
“Santa’s Workshop”
Complete as many rounds/reps as possible in 14:00 of
Row 500m
12 x Ring Push-ups
18 x GHD Sit-ups
Post rounds/reps completed to comments.
Skill Development
Complete 4-5 rounds for quality of
8 x Single Leg Romanian Deadlift (Left)
8 x Single Leg Romanian Deadlift (Right)
:20 x L-Sit Hold