WOD & Blog
Upcoming Events: Monday May 25th: Memorial Day “Murph”
Saturday June 27th: CFNH In-House Competition
Saturday July 18th: Helen for the Homeless Fundraiser (More details to come)
Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
7 x KB Swings (24/16)
7 x Overhead Squats (45lbs/PVC)
III. Mobility
“Semi-Regional Tres”
For time
Run 1 mile
50 x Overhead Squats (95/65lbs)
50 x Toes-2-Bar
150 x Double unders
50 x “American” KB Swings (24/16kg)
25 x Box Jumps (24/20”)
Notes: There will be a 30 minute cut-off time for this training evolution. Get some, freaks.
Post scores to comments.
Skill Development
CFNE Bulletproof Shoulders: Video Demo HERE
Upcoming Events: Monday May 25th: Memorial Day “Murph”
Saturday June 27th: CFNH In-House Competition
Saturday July 18th: Helen for the Homeless Fundraiser (More details to come)
Warm-up Drills
I. 6:00 Dynamic Warm-up
Jog -> Run
High Knees
Shuffle
Grape Vine
Pike Walk
Tumbling
Etc…
II. Mobility
Impact/Focus #1: Power Clean
Warm up as needed (3 sets x 5 reps) before completing the following workload.
Power Clean 1-1-1-1-1
Post loads to comments.
Impact/Focus #2: Push Jerk
After movement review/warm-up complete the following workload.
Push Jerk 3-3-3-3-3 (:03 pause in “Dip” position)
Notes: During today’s push jerk the pause is ensuring the athlete is in the proper vertical position before completing the rep. Quality is the main focus today.
Post loads to comments.
Impact/Focus #3: Bench Press
Warm up with 3 sets x 5 reps before completing the following workload.
Bench Press 3-3-3-3-3
Notes: New athletes will have a movement/points of performance review before completing 5 sets x 5 reps.
Post loads to comments.
Read MoreAnnouncements: Our May on-ramp begins Tuesday May 5th at 6:00pm.
Upcoming Events: Monday May 25th: Memorial Day “Murph”
Saturday June 27th: CFNH In-House Competition
Warm-up Drills
I. Run 400m
II. 2-3 rounds of
:15 Handstand Hold
7 x Push-ups
7 x Hollow Rocks
III. Mobility
Impact/Focus: Handstand Development
Against a 15:00 clock, athletes will be working on various handstand skills. This includes but is not limited to the following.
Handstand Hold
Shoulder Shrugs
Shoulder Taps
Handstand Walks
“Maximum Thrust”
Complete as many rounds/reps as possible in 13:00 of
Run 200m
10 x DB Thrusters (50/35)
20 x GHD/Abmat Sit-ups
Post rounds/reps completed to comments.
Read MoreCongratulations to G (Gerry) for completing his Level 1 course this past weekend at Reebok CrossFit One.
Announcements: Our May on-ramp begins Tuesday May 5th at 6:00pm.
Upcoming Events: Monday May 25th: Memorial Day “Murph”
Saturday June 27th: CFNH In-House Competition
Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
5 x Pull-ups
10 x Push-ups (CFGS)
15 x Air Squats (Wall Therapy)
III. Mobility
Impact/Focus: Back Squat
Warm up using 3 sets x 5 reps before completing the following workload based of your current 5RM.
Back Squat 3-3-3-3 (95% of 5RM)
Notes: Today we will be using percentages from your Back Squat 5RM set on 04.06.2015.
Post loads to comments.
“Amanda”
9-7-5 reps for time of
Muscle-ups
Snatch (135/95)
Announcements: Our May on-ramp begins Tuesday May 5th at 6:00pm.
Upcoming Events: Monday May 25th: Memorial Day “Murph”
Saturday June 27th: CFNH In-House Competition
Warm-up Drills
I. 8:00 Dodgeball
II. Mobility
Impact/Focus: Turkish Get-ups
Warm up as needed before completing the following workload. Increase weights with each set.
Turkish Get-up 3-3-2-2-1-1
Post loads to comments.
“Banshee”
Complete 5 rounds for time of
5 x Power Cleans (155/105)
10 x Pull-ups
Post times to comments.
Skill Development
Ab Circuit
Announcements: Our May on-ramp begins Tuesday May 5th at 6:00pm.
Upcoming Events: Monday May 25th: Memorial Day “Murph”
Saturday June 27th: CFNH In-House Competition
Warm-up Drills
I. Run 800m
II. Mobility
“Filthy Fifty”
For time:
50 x Box Jumps (24/20)
50 x Jumping Pull-ups
50 x KB Swings (24/16)
50 x Walking Lunges
50 x Knees-to-elbows
50 x Push press (45/35)
50 x Back Extensions
50 x Wallballs (20/14)
50 x Burpees
50 x Double unders
Notes: Athletes with less than 3 months experience will complete the “Dirty Thirty” version of this workout. Get some freaks.
Post time to comments.
Skill Development
GOAT Work
Congratulations to Steve and Coach Randi on getting married this past weekend! Enjoy your honeymoon and we look forward to having you both back soon.
Announcements: Our May on-ramp begins Tuesday May 5th at 6:00pm.
Warm-up Drills
I. Row 2:00
II. 6:00 Dynamic Warm-up
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Lateral Lunges
III. Mobility
Impact/Focus #1: Power Snatch
Warm up as needed before completing the following workload. We will be using percentages based of your heavy 1-rep power snatch from 04.22.2015.
Power Snatch 3-3-3-3 (70-80%)
Post loads to comments.
Impact/Focus #2: Front Squat
Against 15:00 clock, warm up with 3 sets x 5 reps before working through the following workload.
Front Squat 5-4-3-2-1-1-1
Notes: Athletes will have 3 attempts for a maximum load front squat for today.
Post loads to comments.
WOD
5-10:00 Metabolic Conditioning
Today is Steve’s (Sassy Jr.) last day at CFNH before leaving for officer training at Quantico, VA. It has been great having him as part of our community for the past year. We want to wish him good luck and we’ll see him when he comes home. We know he’ll do great things for the USMC.
Announcements: Our May on-ramp begins Tuesday May 5th at 6:00pm.
Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
5 x Power Cleans (45lbs)
5 x Front Squat
5 x Press
5 x Push Press
III. Mobility
Impact/Focus: Clean Complex
Following movement review, attempt to lift the most weight in the following clean complex.
Hang Power Clean + Hang Clean + Push Jerk
Post loads to comments.
“Steve’s Last Day”
Complete the following for time
Run 400m
30 x Plyo Push-ups
30 x Ring Rows
Run 400m
15 x Plyo Push-ups
15 x Ring Rows
15 x Plyo Push-ups
15 x Ring Rows
Run 400m
10 x Plyo Push-ups
10 x Ring Rows
10 x Plyo Push-ups
10 x Ring Rows
10 x Plyo Push-ups
10 x Ring Rows
Notes: Set up the rings at a height even with a Box or stack of bumpers so that the torso/body is parallel to the deck at the top of the Ring Row. Quality range of motion is critical for each repetition to count. We will again remind all of our athletes: Time is relative to the quality each athlete is willing to put into their movements during training. Get some.
Post times to comments.
Skill Development
Tabata x Abmat Sit-ups
Announcements: Our May on-ramp begins Tuesday May 5th at 6:00pm.
Warm-up Drills
I. Run 400m
II. 6:00 AMRAP 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 using 3 sets x 5 reps before completing the following workload based of your current 5RM.
Back Squat 5-5-5 (90% of 5RM)
Notes: Today we will be using percentages from your Back Squat 5RM set on 04.06.2015.
Post loads to comments.
“2015 Master’s Qualifier Event 4”
21-15-9 reps of
Deadlift (225/155)
Box Jumps (24/20)
Handstand Push-ups
Post times to comments.
Read MoreIntroducing the graduates of the April on-ramp class. Please welcome Thomas, Christin, Ann, Heidi, Raul, Holly, and Matt (not pictured) to the community. They’ll be slaying along side you from now on!
Announcements: Bring a Friend/Free Intro WOD will be this Saturday April 25th at 10:00am. Open gym will run 9-10am.
Our May on-ramp begins Tuesday May 5th at 6:00pm.
Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Warm-up
25ft Duck Walk (PVC Overhead)
25ft Bear Crawl
25ft Spider Lunges
10 x Leg Swings
10 x Scorpion Stretch
III. Mobility
Impact/Focus: Overhead Squat
Warm up as needed before completing the workload below.
Overhead Squat 2-2-2-2-2 (Tempo 32X1)
Notes: Tempo Description HERE
Post loads to comments.
“Spectre”
Complete as many rounds/reps as possible in 6:00 of
10 x Pistols (5L/5R)
10 x Toes-2-Bar
Rest 2:00
Complete as many rounds/reps as possible in 6:00 of
10 x Wallball (20/14)
100ft x Bear Crawl