WOD & Blog

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.

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“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.

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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)

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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.

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“Krampus”
Complete 15-12-9-6-3 reps for time of
Toes-2-Bar
Box Jumps (24/20)
Burpees

Post times to comments.

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.

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

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. 3:00 x Jump Rope Drills
II. 2-3 Round of
:10-:15 x Handstand Hold
7 x Hindu Push-ups
10 x Walking Lunges (5R+5L)
III. Mobility

Impact/Focus: Death by 50ft Sprint
Every minute on the minute add an additional 50ft Sprint to your workload. Continue in this fashion until unable to complete the requisite distance within the time allotted. This workout will have a 12:00 cap.
1 x 50ft Sprint (0:00-1:00)
2 x 50ft Sprints (1:00-2:00)
3 x 50ft Sprints (2:00-3:00)
etc…

Post scores to comments.

“Reindeer Games”
4 Rounds for time of
10 x Handstand Push-ups
10 x Power Snatch (95/65lbs)
10 x Front Squat (95/65lbs)

Post scores to comments.

Skill Development
I. MOBILIZE!

Congratulations to Coach Rich for getting pinned on his Warrant Officer Candidate rank yesterday!

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. 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: Power Clean
Warm up as needed (3 sets x 3 reps) before completing the following workload for Power Clean.

Power Clean 3-3-3-3-3-3 (75% 1RM)

Notes: Today’s workload should be completed as unbroken reps. If you do not have a current 1-rep max then you should reference your scores from 11.15.2016 and use a similar weight today.

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Impact/Focus #2: Turkish Get-up
Warm up as needed before completing the following workload every 2:00 for 6 sets.
2 x Turkish Get-ups (Left)
2 x Turkish Get-ups (Right)

Notes: Compare scores to 10.27.2016

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WOD
5-10:00 Metabolic Conditioning

Warm-up Drills
I. Coach’s Choice
II. 2 Rounds (w/barbell)
5 x Deadlift
5 x Power clean
5 x Press
5 x Push press
5 x Push jerk
III. Mobility

Impact/Focus: Push/Split Jerk
Warm up as needed (3 sets x 2-3 reps each, approaching 75% of 1RM before working sets begin) before completing the following workload for Push/Split Jerk.

Push/Split Jerk 2-2-2-2-2

Notes: Proper technique being paramount ensure there is a solid run towards a previously established 90% (of a 1RM) as preparation for some max effort work and leaderboard battles in the very near future remains imminent.
Reference previous scores from 10.20.2016 HERE.

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“Otoliths”
10-9-8-7-6-5-4-3-2-1 reps for time of
Pull-ups
Ring Dips
Pistols (each leg)

Post scores to comments.

Skill Development
I. CFNE Bulletproof Shoulders VIDEO DEMO CLICK HERE
1. Side Plank Rotation+Scap Squeeze (20 reps L + 20 reps R)
2. Modified Push-up Y-Hold (3 sets of :15 L + :15 R)
3. Scap Push-ups (15 reps)
4. Box T-Flies w/ thumbs up, arms straight (3-4 sets of 5 reps with :05 manually resist scapulae retraction; partner assisted)
5. Box W-Flies w/ Pinkies out, elbows at 90 degrees (3-4 sets of 5 reps with :05 manually resist scapulae retraction; partner assisted)
6. Rotator Cuff Isolation (15 reps R + 15 reps L)
II. Mobility Efforts
III. Slay GOATS (some options provided below for inspiration)

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 Squat (Wall Therapy)
III. Mobility

Impact/Focus #2: Back Squat (Week 13)
Work through the following sets of Back Squat using the percentage based sets outlined below.
To determine loads use 5-rep Back Squat established on 09.07.2016.

5 x 50% (warm-up)
5 x 65% (warm-up)
5 x 80% (warm-up)

5-5-5 @ 5-10lbs heavier than previous Back Squat training

Notes: Use your previously established Back Squat 5RM to determine warm-up loads for today.
Repetition Percentage Calculator.

Post scores to comments.

“Sleigh Bells”
Complete 4 rounds for time of
20 x Kcal Row
50′ x Burpee Broad Jumps
50 x Double unders

Post times to comments.

**IMPORTANT:

SATURDAY’S OPEN GYM HAS BEEN CANCELLED DUE TO SAFETY REGARDING DRIVING IN THE CURRENT SNOW STORM.  STAY SAFE, FREAKS, SEE YOU MONDAY…