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WOD & Blog

Wednesday 09.09.2020

By Samy Daghir / September 8, 2020 / 3 Comments

Warm-up Drills
I. Coach’s Choice
II. Mobility & Foam Rolling
*Warm-up Drills and movements today will emphasize the Handstand Push-up and the Barbell Deadlift in preparation for the Benchmark Workout “Diane” described below.

Complete this benchmark WOD for time

21-15-9 reps of
Deadlift (225/155lbs)
Handstand Push-ups

Notes: Scaling will follow the work established the past few weeks regarding metcon work with the Barbell Deadlift and Handstand Push-ups/Scaling Progressions in progress.

Post scores to comments.

Recovery & Midline Assistance Work:
Pace as needed post Benchmark “Diane”; if gas is still left in the tank then by all means, get some, ninjas.

Versus a 10:00 Running Clock

Row 100m
10 x GHD/Abmat Sit-ups
Row 200m
15 x GHD/Abmat Sit-ups
Row 300m
20 x GHD/Abmat Sit-ups
Row 400m
25 x GHD/Abmat Sit-ups
Row 500m

Post scores to comments.

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Tuesday 09.08.2020

By Samy Daghir / September 8, 2020 / 3 Comments
Coach Samy Reports back with a decent little view from the top (near Mt Carrigan) … with so many of the crew crushing mountain hikes, runs, & bushwhacks we simply must all accept the Austere Handstand Photo mission once again. I’ve already got a primo one planned… gauntlet thrown. (PS. WELCOME BACK FROM THE LONG WEEKEND!)

Warm-up Drills
I. Run 400m
II. Dynamic Mobility
Lateral Duck Walk (L+R)
Pike Walk
Spiderman Lunges
Lateral Lunges (L+R)
III. Mobility & Yoga Poses

*Extra Credit Overhead Mobility Efforts for the week = Foam Rolling Lats, Posterior Shoulders, Scaps, and relative additional drills. Intended for long term benefit as well as for immediate impact on today’s Pull-ups & tomorrow’s Handstand Push-ups.

Impact/Focus: Back Squat 5-4-3-2-1

10-8-6 rep sets of Air Squat Therapy buy in.
Warm-up as necessary before working through the following sets/reps every 2:00 minutes. Climb weight as able, referencing 1 and 3 rep records from the training linked below in the notes section.

Every 2:00 complete the following workload

Back Squat 5-4-3-2-1
(climb weight as able across sets)


  • Training Links for a recent 1 rep record may be found HERE 08.10.2020, or a 3 rep record found HERE 08.10.2020.
  • Attempt to match (+/-10%) or exceed these numbers today as able. Keep in mind having a governor on pushing heavy loads with consideration to the Benchmark “Diane” approaching tomorrow.

Post scores to comments.

15:00 total working time.

Select from the following options of
On the 1 minute (15 Rounds),
On the 2 minutes (10 Rounds),
or On the 3 minutes (5 Rounds)
and complete the task shown below on the intervals chosen.

5 x Pull-ups
10 x Push-ups
15 x Air Squats


  • Pacing for consistent work output and refining/improving the three gymnastic movements incorporated into training today is intended more than redlining the engine in this metcon.
  • Scaling the workload to 3-6-9 reps respectively is another approach to modifying today’s training
  • This is a teaser benchmark based on the full version of “Chelsea” that runs every minute for 30 minutes with the same rep scheme; just wanted to share some spoiler hints for untapped ‘fun’ in the future. Our new stock of pull-up assisted bands are ready to rock in establishing Pull-up scaling standards and baselines for progress intended in the following weeks.
  • Welcome back, ninjas!

Post scores to comments.

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Friday 09.04.2020

By Samy Daghir / September 4, 2020 / 1 Comment


CFNH will be closed Saturday 09.05.2020 and Monday 09.07.2020 in observation of Labor Day. Normal class schedules resume Tuesday.

Warm-up Drills
I. Coach’s Choice
II. Dynamic Drills
III. Mobility & Yoga Poses

Team WOD Part I:
“Choose your own Adventure”
Vs a 12:00 Running Clock complete the following workload for time, time on the clock if completed is earned rest/recovery/strategy time ahead of Part II.

One athlete works for one round at a time, alternate between each athlete in teams of two. Athletes may select weight and method of lifting ground to overhead as well as reps per round after each required gymnastic movement workload as shown below.

10 Rounds for time of

A. 3 x Bar or Ring Muscle-ups
B. # reps x Ground-to-Overhead (totals: 4050/2850 lbs)


  • Muscle-ups are scaled to 3 x Pull-ups + 3 x Burpees each round.
  • Ground-to-Overhead goal weight accomplished before time cap is 4050lbs for men and 2850 for women.
  • Example: 115lbs Ground-to-Overhead for men would be 36 reps partitioned across all ten rounds as the team tactically navigates today’s training.
  • Example: Female athlete team selects 95lbs and performs ten rounds per athlete, alternating each round of 3 x Pull-ups, 3 x Burpees, and 3 x Ground-to-Overhead @ 95lbs.

Team WOD Part II.
“Labor of Love”
Complete half the reps shown tandem style, where applicable, or complete the full rep load alternating working and resting athlete each set until the total is finished or time expires.

10 Rounds per athlete, alternating of:
5 x Medicine Ball Cleans
1 x Wallball Partner Pass


50 x Tandem GHD/Abmat Sit-ups


5 Rounds of
10 x Slamball Over Shoulder Athlete 1
10 x Slamball Over Shoulder Athlete 2


50 (25+25) x Standing or Kneeling Partner Slamball

*If tandem with PVC is unmanageable alternate 10 reps of Sit-ups per athlete each round, as performing the Over the Shoulder movement.

*A Special Surprise Bonus Task awaits.

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Thursday 09.03.2020

By Samy Daghir / September 3, 2020 / 4 Comments


CFNH will be closed Saturday 09.05.2020 and Monday 09.07.2020 in observation of Labor Day. Normal class schedules resume Tuesday.

Warm-up Drills
I. Run 400m to 800m
II. 2 rounds of
7 x Barbell Deadlift
7 x Barbell Row (supinated)
7 x Handstand Hold or Stinkbug Hold x :15
14 to 21 x Deadbugs
III. Mobility & Yoga Poses

Impact/Focus: Deadlift & HSPU Alt. EMOTM
Complete the following every minute on the minute for 14:00 minutes total, alternating between the tasks below. Select movements based on current level of development regarding Deadlift and Handstand Push-ups.

Odd Minutes: Deadlift
5,7, or 10 reps x Deadlift (225/155lbs)

Even Minutes: Handstand Push-ups
5,7, or 10 reps x HSPU/Scaled HSPU/Stinkbugs

Post scores to comments.

“Alternative Routes”
3 Rounds for time of
Run 400m
25 x Wallball (20/14lbs)
15 x Toes-to-Bar or V-ups

Notes: Experience the wonder and splendor of a Stop sign 400m Run today instead our traditional route used (roofing adaptations). 18:00 time cap for today.

Post scores to comments.

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Wednesday 09.02.2020

By Samy Daghir / September 2, 2020 / 3 Comments

Warm-up Drills
I. Coach’s Choice
II. Mobility

Impact/Focus: Skills & Drills AMRAP
Against a 10:00 Running Clock climb as high as possible through the following movements and rep schemes shown below:

2,4,6,8… x Turkish Get-ups (24/16kg)
30 x Double-unders or
60 x Single-unders

Post scores to comments.

“Whipper Snapper”
Against a 15:00 Running Clock
Row 1000m
Then… As many Rounds/Reps as possible in the time remaining of
8 x 1-arm DB/KB Snatch (24/16kg)
10 x Burpees
16 x GHD/Abmat Sit-ups

Post scores to comments.

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Tuesday 09.01.2020

By Samy Daghir / September 1, 2020 / 5 Comments

Warm-up Drills
I. Run 400m or Row 500m
II. Dynamic Drills & Yoga Poses
III. 2 Rounds of
5 x Power Cleans
5 x Press
5 x Push Press
10 x Hollow Rocks
IV. Mobility

Impact/Focus: Push Press 5×2 + 5×1
Warm-up as needed before completing the following 10 Rounds of Push Press on the :75. The first five Rounds are at 2 x Push Press, climbing weight as able to set-up an ideal progression towards a single rep record. The final five rounds of :75 intervals will climb weight at 1 x Push Press per lift.

5 Rounds on the 75 seconds of
2-2-2-2-2 x Push Press (climb weight)

5 Rounds on the 75 seconds of
1-1-1-1-1RM x Push Press (climb weight)


  • Points of performance across the sets of 2 reps is to build weight tactically and efficiency towards the sets of 1 while using the multiple reps to develop ideal positioning in the dip from the start of the set through the re-racked rep.
  • Emphasis is overall focused on power and efficiency from the dip and drive part of the lift.
  • Build to a heavy one rep record for today once working through the single rep sets.

Post loads to comments.

Complete for time versus a 15:00 Time Cap
Run 400m
15-12-9-6-3 reps of
Push Press (95/65lbs)
Box Jumps (24/20”)
Run 400m


  • Scale Push Press weight as needed.
  • Pull-ups for Ring Row today is 1:1 for repetitions.
  • Adjust box jump height or substitute box step-ups if scaling this movement; 1:1 for reps here as well.
  • Scaled volume for the Running would be 200m per effort.
  • Scaling for overall format today would entail rounds of 10-8-6-4-2 reps in place of 15-12-9-6-3.
  • Scaling Example: Complete for time versus a 15:00 Time Cap
    Run 200m
    10-8-6-4-2 reps of
    Push Press (75/55lbs)
    Ring Rows
    Box Jumps (20/16”)
    Run 200m

Post scores to comments.

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Monday 08.31.2020

By Samy Daghir / August 31, 2020 / 4 Comments


Warm-up Drills
I. Row 500m or Run 400m
II. Movement Series
– 2 Rounds of –
7 x Deadlift
7 x Power Clean
7 x Front Squat
7 x Push-ups
10-15 x Hollow Rocks
III. Mobility & Yoga Poses

Notes: Special Emphasis on Front Rack Mashing and Mobility, Anterior Shoulder/Compartment, and Dip/Pressing ROM.

Remedial Drill of the Day: Lunge as slow :02+ Negatives with light weight from 24/20” box @ 2-3 sets of 6 reps per leg.

For time
21-15-9 reps of
Full Cleans (135/95lbs)
Ring Dips


  • The Full Clean is received in the bottom of the Front Squat position.
  • Adjust the weight as needed based on individual level of development with this movement.
  • A Power Clean plus a Front Squat is a viable way to navigate the WOD just not the most advisable process or route through this benchmark WOD.
  • Scale Ring Dips if necessary based on our recent training with this movement.

Post scores to comments.

Skill Development
I. Row 8 Rounds of :30 work x :20 rest for total meters
II. 5-4-3-2-1 x Deadhang Pull-ups or Ring Rows
III. Individual Mobility and GOAT slaying
IV. Skin the Cat & Pull to Inversion Drills on Rings
V. Spikeball!!

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Friday 08.28.2020

By Samy Daghir / August 28, 2020 / 2 Comments

Warm-up Drills
I. Run 400m or Row 500m
II. 2-3 Rounds for quality of
10 x Russian KB Swings
7 x Push-ups
10 x Hollow Rocks
III. Mobility & Yoga Poses

Notes: KB Shoulder Mobility Floor Drills, Banded Drills, etc.

Impact/Focus: Kettlebells & Learning Curves

  • Against a 12:00 Running Clock.
  • Complete each round of work alternating sides each rep; rest :30 between rounds.
  • Climb as high as possible up the ladder within the 12:00 working time limit.
  • Climb weight as able if applicable.
  • With a KB or DB complete each movement as
    1-Arm Snatch + Reverse Turkish Get-up

Example of training flow;
Round 1: 1 rep Left Arm + 1 rep Right Arm
Rest :30 seconds
Round 2: 2 reps Left Arm + 2 reps Right Arm
Rest :30 seconds
Round 3: 3 reps Left Arm + 2 reps Right Arm
Rest :30 seconds

… continue until time expires, scoring total repetitions and best weight lifted.

Post scores to comments.

Complete as many reps as possible per work interval, scoring total points across all movements and rounds (FGB! style).

4 rounds of

1:00 x Wallball (20/14lbs)
:15 seconds rest & transition
1:00 x Russian KB Swings (32/24kg)
:15 seconds rest & transition
1:00 x Toes-to-Bar
:15 seconds rest & transition
1:00 x Ring Dips

:75 seconds rest between rounds.


  • Adjust load on the Russian KB Swings as needed (Heavier or Lighter…).
  • Toes-to-Bar may be subbed to Hanging Knee Raises or V-ups/Tuck-ups as needed.
  • Ring Dips may be substituted as Push-ups, however this is a solid opportunity to sharpen this movement before we test “Elizabeth” on Monday. Deciding this today could either prioritize movement development or work output, discretion pending.

Post scores to comments as total reps achieved.

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Thursday 08.27.2020

By Samy Daghir / August 27, 2020 / 2 Comments

Warm-up Drills
I. Coach’s Choice
II. Mobility

Impact/Focus: Barbell Cycling EMOTM
Warm-up sets and reps as needed prior to starting on the clock.
Every minute on the minute for 10 rounds complete the following with 135/95lb metcon weights to emphasize and refresh movement points of performance before Monday’s Eliabeth benchmark WOD.

Full Cleans x 2-3 reps (135/95lbs)

Notes: Scale load or movement to Power Clean and Front Squat as necessary per individual athlete.

Post scores to comments.

27-21-15-9 for time of
Row (kcal)

Post scores to comments.

Skill Development: Spikeball!!!

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Wednesday 08.26.2020

By Samy Daghir / August 26, 2020 / 2 Comments

Warm-up Drills
I. Jump Rope x 3:00
(:30 on x :30 rest)
or Run 400m to 800m
II. 2 rounds of
7 x Barbell Deadlift
7 x Barbell Row (supinated)
7 x Strict or Push Press
14 x Deadbugs
III. Mobility & Yoga Poses

Impact/Focus: Handstand Push-ups
Complete one of the following rep schemes for ten rounds, working :30 on x :30 rest. Select the most appropriate scaled movement applicable to our upcoming benchmark WOD Diane.

I. Scaled Movement rep scheme options
10-8-6-4-2-10-8-6-4-2 reps each interval
5-4-3-2-1-5-4-3-2-1 reps each interval

II. Rx Strict or Kipping HSPU
10-9-8-7-6-5-4-3-2-1 reps each interval

III. Rx+ Strict or Kipping HSPU
10-10-9-9-8-8-7-7-6-6 reps each interval


  • Rep schemes are based on the relative difficulty of the movement execution
  • Pike Push-ups, Stinkbugs & Scaled HSPU are the scaled movements for option I. today.
  • If unable to complete any given round within the :30 move into the rest interval and proceed to the following interval regardless.
  • Scoring total reps accomplished and best single rep set for today’s HSPU training.

Post scores to comments.

“Encumbered & Abridged”
4 Rounds of
3:00 AMRAP x 1:00 rest
3 x Deadlift (225/135bs)
12 x GHD Sit-ups
21 x Double-unders


  • Abmat Sit-up today are 15 reps per round, butterfly style.
  • Scaled GHD movement or Scaled GHD volume athletes are at 9 reps per round today.
  • Double-unders subbed to Single-unders are 30 reps per round for scaled rep assignments.
  • Scale Deadlift load to 60% or less of a recent logged one rep maximum (or calculated from other logbook training data for Deadlifts).
  • Score this METCON training like a single AMRAP score; athletes start each 3 minute AMRAP where they left off previously for the rest interval.
  • Rx+ weights for men and women would be 275/185lbs

Post movements, weights & scores to comments.

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