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WOD & Blog

Thursday 12.19.2019

By Samy Daghir / December 19, 2019 / 2 Comments

Holiday Hours Information
Monday: Normal Hours
Tuesday: Closed (Christmas Eve)
Wednesday: Closed (Christmas Day)
Thursday: Normal Hours
Friday : Normal Hours
Saturday: Open Gym 9-11am

Warm-up Drills
I. Row 500m
II. Dynamic Drills & Foam Roller Therapy
III. Yoga Series
IV. Mobility

Impact/Focus: Ring Dips EMOTMs
Complete the following EMOTM (every minute on the minute) workload for Strict Ring Dips, scaled Dips x 2 repetitions. After the first ten minutes take one minute to rest and reset before proceeding through the Ring Dip work capacity training.

10:00 x EMOTM
5,4,3,2,1,5,4,3,2,1 reps
(**Strict Ring Dips or Scaled Dips)

Rest 1:00

5:00 x Max Reps as follows
3,6,9,12…
(**Kipping or Scaled Dips)

Notes: Additional points of performance, range of motion objectives, and scaling through Rx+ options will be covered during the whiteboard brief.

Post scores to comments.

“Truffle Shuffle”
6 Rounds for time of
1 x Shuttle Run
6 x Power Cleans (135/95lbs)
12 x Toes-to-Bar
:30 rest

Notes: The shuttle run is four lengths of the main floor at 50ft per length. Score includes the built in rest interval.

Post scores (total time, including rest intervals) to comments.

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Wednesday 12.18.2019

By Samy Daghir / December 19, 2019 / 2 Comments

Warm-up Drills
I. Row 500m / Jumprope x 2:00
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus: Press Week 5
Against a 15:00 running clock accomplish the following warm-up and working sets.

Warm-up sets/reps:
5 x Light Weight Technique Set
3 x 50%
3 x 65%

Working sets/reps:
Press x 5 sets @ 5 reps each
(+5-10lbs from last week)

Post scores to comments.

“Tabata Intervals”
Complete 8 Rounds for maximum repetition as follows
:20 x Sumo Deadlift High Pull (75/55lbs)
:10 x Rest
:20 x Front Squat (75/55lbs)
:10 x Rest
:20 x Push Press (75/55lbs)
:10 x Rest
:20 x Anchored Abmat Sit-ups
:10 x Rest

Post scores to comments.

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Tuesday 12.17.2019

By Samy Daghir / December 17, 2019 / 0 Comments

Warm-up Drills
I. Row 500m
II. Dynamic Drills & Foam Roller Therapy
III. Yoga Series
IV. Mobility

Impact/Focus: Strict Pull-ups & Ring Rows
Complete the following EMOTM (every minute on the minute) workload for Strict Pull-ups, scaled to Ring Rows x 2 repetitions. After the first ten minutes take one minute to rest and reset before proceeding through the Pull-up/Ring Row work capacity training.

10:00 x EMOTM
5,4,3,2,1,5,4,3,2,1 reps
(**Strict Pull-ups or Ring Rows)

Rest 1:00

5:00 x Max Reps as follows
3,6,9,12…
(**Kipping Pull-ups or Ring Rows)

Notes: Additional points of performance, range of motion objectives, and scaling through Rx+ options will be covered during the whiteboard brief.

Post scores to comments.

“Hot Toddy”
AMRAP 12:00 of
Row 250m
5 x Snatch (95/65lbs)
10 x Bar Facing Burpees

Notes: Points of performance and movements standards will be covered during the whiteboard brief.

Post scores to comments.

Skill Development: Kip & Core Conditioning
3-5 Rounds of assigned reps/timed hold (as a class)
3-5 x Shoot-Through Drill (2 KB’s or Paralette Set-up, etc.)
:10 to :20 x L/V-sit Hold (or 20 x Hollow Rocks)

Notes: Shoot-Through Drill has a Push-up from forward leaning plank on the front of the gymnastic/kipping movement complex, and a modified Dip on the end of the complex.

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Monday 12.16.2019

By Samy Daghir / December 16, 2019 / 3 Comments
Click image for link to store…

Warm-up Drills
I. Row 500m / Jumprope x 2:00
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus: Back Squat Week 5
Against a 15:00 running clock accomplish the following warm-up and working sets.

Warm-up sets/reps:
5 x Light Weight Technique Set
3 x 50%
3 x 65-70%

Working sets/reps:
Back Squat x 5 sets @ 5 reps each
(+ 10 to 15lbs from previous Monday)

Post scores to comments.

“Filthy 150: Spinning Catherine”
For time, versus a 14:00 time cap

160 x Double-unders
30ft x 1-arm Overhead Walking Lunges (35/20lbs)
24 x Alternating 1-arm DB Thrusters (12L+12R @35/20lbs)
30ft x 1-arm Overhead Walking Lunges
24 x Alternating 1-arm DB Thrusters
30ft x 1-arm Overhead Walking Lunges
160 x Double-unders

Notes: All movements have two dumbbells in play. For the 30ft x 1-arm Overhead Walking Lunges one arm is carrying the dumbbell locked out overhead, the other is carrying at hip (think farmer’s carry). Single-under scaling today requisites 200 repetitions at the beginning and end of the WOD. Rx weight is 35/20lbs, rx+ may select 50/35lbs.

Spoilers: “Annie” and “Fran” approach post holiday.

Post scores to comments.

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Friday 12.13.2019

By Samy Daghir / December 13, 2019 / 0 Comments

Warm-up Drills
I. Row 500m / Jumprope x 2:00
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus: Deadlift Week 4
Against a 15:00 running clock accomplish the following warm-up and working sets.

Warm-up sets/reps:
5 x Light Weight Technique Set
3 x 50%
3 x 65%

Working sets/reps:
Deadlift x 5 sets @ 5 reps each (75%5RM)

**Add 10-15lbs to last week’s training we
Weight for all sets/reps today.

Notes:
– Each set should be performed at 75% of the 5 rep maximum (5RM).

Post scores to comments.

“Snaren”
150 x Wallball (20/14lbs)
300 x Double-unders (1:1 Single-unders)

Notes: Each break during the Wallball sets/reps mandates a 30 or more rep set of Single/Double-unders before proceeding back to the 150 Wallball workload. If rep totals are achieved only the second movement remains to accomplish from that point to training completion. Strategy partitioning or a full chaos assault are both viable approaches… choose wisely, freaks.

Post scores to comments.

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Thursday 12.12.2019

By Samy Daghir / December 13, 2019 / 1 Comment

Warm-up Drills
I. Row 500m / Jumprope x 2:00
II. Dynamic Drills
III. Yoga Series
IV. Mobility

“Warrior’s Cove Chipper”
Row 50kcal
25ft Handstand Walk or 50ft Bear Crawl
100 x Mtn. Climbers
15 x Push-ups
15 x Pull-ups
25 x V-ups
25 x Air Squats
10 x Burpees
50 x Abmat Sit-ups
20 x Box Jumps/Step-ups (24/20”)
20 x Static Lunges
10 x Pull-ups
10 x Push-ups
100 x Flutter Kicks
10 x Burpees
100 x Plankies
15 x Pull-ups
15 x Push-ups
20 x Lateral Lungs or Pistols
Row 30kcal

Post scores to comments.

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Wednesday 12.11.2019

By Anderson / December 11, 2019 / 2 Comments
YESSSSS!!!

Warm-up Drills
I. Row 500m / Jumprope x 2:00
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus: Press Week 4
Against a 15:00 running clock accomplish the following warm-up and working sets.

Warm-up sets/reps:
5 x Light Weight Technique Set
3 x 50%
3 x 65%

Working sets/reps:
Press x 5 sets @ 5 reps each
(+5-10lbs from last week)

Notes:
– Each set should be performed at 75% of a 5 rep maximum (5RM) + 5-10lbs.

Post scores to comments.

“Action Smackson”
For time, versus a 15:00 time cap
American Kettlebell Swings x 21-18-15-12 (24/32kg)
Thrusters x 21-18-15-12 (45/35lbs)
Walking Lunges x 100ft-100ft-100ft-100ft

Notes: Round one reads as 21 KB Swings, 21 Thrusters, and 100ft of Walking Lunges. Rx+ dictates using 32/24kg for the Kettlebells and 75/55lbs for the Thrusters. Front Rack or overhead carry with KB or DB for the lunges each round. Get some, freaks!

Post scores to comments.

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Tuesday 12.10.2019

By Samy Daghir / December 10, 2019 / 3 Comments
Burpee Box Whaaaat?!

Warm-up Drills
I. Row 500m / Jumprope x 2:00
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus: Muscle-ups & Pull-ups
Complete 3 Rounds of the following interval/workload assignment

:30 x Max Reps of Muscle-ups/Pull-ups
:30 x Rest

Then…
Complete 5 Rounds of the following interval/workload assignment

:30 x 50-70% of Best Rep Score for Muscle-ups/Pull-ups
:30 x Rest

Notes: Additional points of performance for today’s training will be covered during the whiteboard brief.

Post scores to comments.

“1500m Nest Egg”
For time versus a 15:00 time cap
Row 500m
30 x Burpees
30 x GHD Sit-ups

Row 500m
20 x Burpees
20 x GHD Sit-ups

Row 500m
10 x Burpees
10 x GHD Sit-ups

Post scores to comments.

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Monday 12.09.2019

By Samy Daghir / December 9, 2019 / 3 Comments

Warm-up Drills
I. Row 500m / Jumprope x 2:00
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus: Back Squat Week 4
Against a 15:00 running clock accomplish the following warm-up and working sets.

Warm-up sets/reps:
5 x Light Weight Technique Set
3 x 50%
3 x 65%

Working sets/reps:
Back Squat x 5 sets @ 5 reps each
(+ 10 to 15lbs from previous Monday)

Post scores to comments.

“The Shivering”
For time
2-4-6-8-10 x Power Clean & Jerk (135/95lbs)
50-40-30-20-10 x Double-unders

Post scores to comments.

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Friday 12.06.2019

By Samy Daghir / December 6, 2019 / 0 Comments
Click the image to check out our new apparel store!!

Warm-up Drills
I. Row 500m / Jumprope x 2:00
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus: Deadlift Week 3
Against a 15:00 running clock accomplish the following warm-up and working sets.

Warm-up sets/reps:
5 x Light Weight Technique Set
3 x 50%
3 x 65%

Working sets/reps:
Deadlift x 5 sets @ 5 reps each (75%5RM)

Notes:
– Each set should be performed at 75% of the 5 rep maximum (5RM).

Post scores to comments.

“Severals of Sevens”
7 rounds for time of
7 x Pull-ups
7 x Box Jumps (24/20”)
7 x Wallball (20/14lbs)

Post scores to comments.

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Monday 01.20.2020

By Samy Daghir / January 19, 2020 / 1 Comment

CFNH will be open Normal Hours
Monday January 20th
as the nation observes
Martin Luther King Jr. Day.

Warm-up Drills
I. Row 500m
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus: Back Squat Week 9
Against a 20:00 running clock accomplish the following warm-up and working sets.

Warm-up sets/reps:
5 x 55-65%
3 x 75%
3 x 85%

Working sets/reps:
Back Squat x 5 sets @ 5 reps each
(+ 10 to 15lbs from last Monday)

Notes:

  1. The warm-up section above is only a guideline for training warm-ups at this point in the program. Modify Warm-up sets and reps as necessary to facilitate the increased weights of today’s Week 9 Back Squat workload.
  2. Final week of weight building, next week is a deload week for Back Squat, the following week we will retest our 5RM.
  3. Additional note regarding Deadlift training day; week 9 Deadlift 5×5 is on Thursday as we will be honoring Sgt. Miles on Friday with a Hero WOD in his name.

Post scores to comments.

“Frost Heave”
10:00 AMRAP (as many round/reps as possible)
10 x Toes-to-Bar
15 x American Kettlebell Swings (24/16kg)
30 x Double-unders

Notes:

  1. Scaling for Double-unders is 60 x Single-unders or 20 x attempts hit/miss.
  2. Hanging Knee Raises or V-ups will be the basis of scaling options at 1:1 repetitions for the Toes=to-Bar movement.
  3. Scale AKB Swing weight as necessary.
  4. Rx+ options are an increased AKB Swing weight of 32/24kg and execution of all sets/reps unbroken before proceeding through to the next task in the AMRAP. Get some, freaks!

Post scores to comments.

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Friday 01.17.2020

By Samy Daghir / January 17, 2020 / 1 Comment

Warm-up Drills
I. Row 500m / Jumprope x 2:00
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus: Deadlift Week 8
Against a 18:00 running clock accomplish the following warm-up and working sets.

Warm-up sets/reps:
5 x Light Weight Technique Set
5 x 50-55%
3 x 65%
3 x 75%

Working sets/reps:
Deadlift x 5 sets @ 5 reps each

**Add 10-15lbs to last week’s training we
Weight for all sets/reps today.

Notes: Warm-up percentages have been adjusted to accommodate increased working loads for this week.

Post scores to comments.

“Joker”
Complete for time versus a 15:00 time cap
10-9-8-7-6-5-4-3-2-1 reps of
Pull-ups
Box Jump Overs (24/20”)
Curtis P’s (75/95lbs)

Notes: Each rep of a ‘Curtis P’ is a Power Clean + Left Leg Lunge + Right Leg Lunge + Push Press)

Post scores to comments.

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Thursday 01.16.2020

By Samy Daghir / January 16, 2020 / 0 Comments

Warm-up Drills
I. Run or Row 400/500m
II. Foam Rolling Drills
III. Yoga Series, KB Squat Hold, Armbar Stretch L+R
IV. Mobility

Impact/Focus: Power Snatch Every :75 (x 7 Rounds)
Warm-up with sets of 1-3 reps climbing to a weight that’s no heavier than 75% of a 1RM to begin the following training on the clock.

Every :75 complete the following, maintain working weight; emphasis on technique and barbell cycling.

7 Rounds
Power Snatch x 3 Reps

Post scores to comments.

“White Rain”
Complete the max reps possible during each work interval.

4 Rounds for total repetitions

1:00 x Double-unders
0:15 x Rest
1:00 x American KB Swings (24/16kg)
0:15 x Rest
1:00 x V-ups
0:15 x Rest
1:00 x Wallball (20/14lbs)
0:15 x Rest

– Take a full interval off before assaulting through again.

Post total reps to comments.

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Wednesday 01.15.2020

By Anderson / January 15, 2020 / 0 Comments

Warm-up Drills
I. Row 500m / Jumprope x 2:00
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus: Press Week 8
Against a 15:00 running clock accomplish the following warm-up and working sets.

Warm-up sets/reps:
5 x Light Weight Technique Set
3 x 50%
3 x 60%
*additional bridge weight sets during warm-up as individually needed.

Working sets/reps:
Press x 5 sets @ 5 reps each
(+5-10lbs from last week)

Post scores to comments.

“Gracibeth”
For time
21-15-9 reps of
Full Clean & Jerk (135/95lbs)
Ring Dips
GHD Sit-ups

Post scores to comments.

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Tuesday 01.14.2020

By Samy Daghir / January 14, 2020 / 1 Comment
We Remember…

Warm-up Drills
I. Row 500m
II. Dynamic Drills
III. Yoga Drills, KB Holds & Drills
IV. Mobility

Impact/Focus: Pull-ups & Turkish Get-ups Alt. EMOTM
Complete the Pull-up Workload on the minute following it with the Turkish Get-up Workload on the subsequent two minute window.

5 Rounds of

1:00 x Pull-ups @ 15-12-9-6-3 reps

Then…

2:00 x Max Reps Turkish Get-ups

Notes: Rx+ Splits each Pull workload to 1/3 reps of Chin over Bar Pull-ups + Chest to Bar Pull-ups + Bar Muscle-ups. Moderate to heavy/challenging weight on the Turkish Get-ups if proficiency and competency with the movement are solid.

Post scores to comments.

“Limbered”
10:00 AMRAP of
6 x Toes-to-Bar
8 x Push-ups
10 x Dumbbell Snatch (50/35lbs)

Notes: 5L+5R for each round of DB Snatch. Rx+ Rings or Plyo-Clapping, 75/50lbs for DB weights.

Post scores to comments.

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Monday 01.13.2020

By Samy Daghir / January 13, 2020 / 1 Comment
CF Kids (Ninjas) learning Kettlebell Swings!

Warm-up Drills
I. Row 500m
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Notes: Squat Emphasis / Pressing Overhead & Front Rack Emphasis for Fran prep.

Impact/Focus: Back Squat Week 8
Against a 20:00 running clock accomplish the following warm-up and working sets.

Warm-up sets/reps:
5 x 55-65%
3 x 75%
3 x 85%

Working sets/reps:
Back Squat x 5 sets @ 5 reps each
(+ 10 to 15lbs from Monday, 12.30.2019)

Post scores to comments.

“Walkin-Phoenix”
3 rounds for time versus a 15:00 cap

– Round 1 –
Row 500m
7-5-3 reps of
Power Clean (155/105lbs)
Handstand Push-ups

– Round 2 –
Row 500m
7-5-3 reps of
Power Clean (155/105lbs)
Handstand Push-ups

– Round 3 –
7-5-3 reps of
Power Clean (155/105lbs)
Handstand Push-ups

Post scores to comments.

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Friday 01.10.2020

By Samy Daghir / January 10, 2020 / 0 Comments

Warm-up Drills
I. Row 500m / Jumprope x 2:00
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus: Deadlift Week 7
Against a 18:00 running clock accomplish the following warm-up and working sets.

Warm-up sets/reps:
5 x Light Weight Technique Set
5 x 50-55%
3 x 65%
3 x 75%

Working sets/reps:
Deadlift x 5 sets @ 5 reps each

**Add 10-15lbs to last week’s training we
Weight for all sets/reps today.

Notes: Warm-up percentages have been adjusted to accommodate increased working loads for this week.

Post scores to comments.

“Pyramidal”
For time
10 x Ground-to-Overhead (95/65lbs)
15 x Burpee-to-bumper Plate
20 x Floorwipers ([email protected]/65lbs)
25 x Wallball (20/14lbs)
30 x Overhead Walking Lunges (45/25lb Bumper)
25 x Wallball (20/14lbs)
20 x Floorwipers ([email protected]/65lbs)
15 x Burpee-to-bumper Plate
10 x Ground-to-Overhead (95/65lbs)

Post scores to comments.

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Thursday 01.09.2020

By Samy Daghir / January 10, 2020 / 1 Comment
Last week before we turn in contributions!

Warm-up Drills
I. Row 500m / Jumprope x 2:00
II. Dynamic Drills
III. Yoga Series
IV. Mobility

“Nasty Girls”
3 Rounds for time
50 x Air Squats
7 x Muscle-ups
10 x Hang Power Clean (135/95lbs)

Notes: Muscle-up scaling will be 1:1 repetitions for substituting jumping Ring Muscle-ups, OR 2:1 if substituting Pull-ups and Ring Dips. Adjust loads for Hang Power Cleans as necessary. Get some, freaks!

Post scores to comments.

Impact/Focus: Ring Dips EMOTMs
Complete the following EMOTM (every minute on the minute) workload for Strict Ring Dips, scaled Dips x 2 repetitions.

10:00 x EMOTM
10-9-8-7-6-5-4-3-2-1 reps
(**Strict Ring Dips or Scaled Dips)

Notes: Additional points of performance, range of motion objectives, and scaling through Rx+ options will be covered during the whiteboard brief.

Post scores to comments.

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Wednesday 01.08.2020

By Samy Daghir / January 8, 2020 / 1 Comment

Warm-up Drills
I. Row 500m / Jumprope x 2:00
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus: Press Week 7
Against a 15:00 running clock accomplish the following warm-up and working sets.

Warm-up sets/reps:
5 x Light Weight Technique Set
3 x 50%
3 x 60%
*additional bridge weight sets during warm-up as individually needed.

Working sets/reps:
Press x 5 sets @ 5 reps each
(+5-10lbs from last week)

Post scores to comments.

“Encumbered Commuter”
7 Round for time versus a 15:00 time cap
10 x Medicine Ball Cleans (20/14lbs)
10 x Lateral Burpees (over Med.Ball)
25ft x Kettlebell Bear Crawl (2xKB’s)

Notes: Scaling and Points of Performance will be covered during the whiteboard brief.

Post scores to comments.

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Tuesday 01.07.2020

By Samy Daghir / January 7, 2020 / 1 Comment

Our Next On-Ramp Course Begins Tonight @ 6pm! Join us!

Warm-up Drills
I. Run or Row 400/500m
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus: Power Snatch Sampler
Warm-up with sets of 1-3 reps climbing to a weight that’s 50-60% of a 1RM to begin the following training on the clock.

Every :90 complete the following, climb weight as able provided technique and barbell cycling training emphasis/goals are met.

Power Snatch 3-3-3-2-2-2-1-1-1

Post scores to comments.

“Banana Splits”
AMRAP 5:00 of
30 x Double-unders
15 x American Kettlebell Swings (32/24kg)
15 x GHD Sit-ups

– Rest 1:00 –

Then… AMRAP 5:00 of
20 x Double-unders
10 x American Kettlebell Swings (32/24kg)
10 x GHD Sit-ups

– Rest 1:00 –

Then… AMRAP 5:00 of
10 x Double-unders
5 x American Kettlebell Swings (32/24kg)
5 x GHD Sit-ups

Post scores to comments.

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