Tuesday 4.24.12

John and Chastity Anderson Deadlift 5@65%of 90%1rm 5@75%of90%1rm max reps@85%of90%1rm add 5-10lb more than your last cycle “Team WOD” 3 athletes per team amrap 16 250 meter row 25 kb swings@53/35 25 wall balls@20/14 There will be one athlete at each station.  The team will transition to the next station only when each athlete has [...]

Wednesday 4.18.12

When bringing your knees down for the kip keep your hands pressed into the floor and pull your bellybutton in to stabilize your trunk. Your hands should be in front of your head kid of like a tripod to keep your balance and for maximum amout of drive through your arms. When driving your legs [...]

Monday 4.2.12

12.5 Congrats to Matt T, Nick, Ryan C, Rob, Jodie, Staci, Heather D and Lauren B for making it onto the CFN Team for regionals. Congrats to Jack and Michele for making it to regionals as individuals.  _________________________________________________________ Thank you to all the CFN athletes who competed in the open. You all worked really hard [...]

Tuesday 3.20.12

Tomorrow the last sectional WOD is released. You all have done an amazing job so far. There’s not one of you that hasn’t given 110% to these WODs. You are all better athletes for this. Let’s give it one last push and demolish this last workout and seal the deal for regionals. You have all [...]

Monday 3.12.12

Team CFN killed themselves last week on WOD 12.3. I am really proud of everyone. Whether you hit your goal or not, you left it all out on the floor. Not one of you can say you didn’t. OK, so Ryan got 9+13 his first time around. He’s been beating himself up since Thursday afternoon. [...]

Saturday 3.10.12

Ken“the Canadian”Baker, during wendler deadlift hang power snatch establish a heavy 2 “lurch” amrap 10 10 hang power cleans@135/95 30 lateral hops Competitors: WOD 12.3

Thursday 3.8.12

Rob + Jodie Bench Press 3@70%of90%1rm 3@80%of90%1rm max reps@90%of90%1rm “Transient amnesia” 15 sdhp@95/65 run 200 meters 12 sdhp@95/65 run 200 meters 9 sdhp@95/65 run 200 meters 12 sdhp@95/65 run 200 meters 15 sdhp@95/65 Competitors: Rest today

Wednesday 3.7.12

Monday nights OnRamp Deadlift 3@70%of90%1rm 3@80%of90%1rm max reps@90%of90%1rm “Chips and Salsa” 1 min max reps at each station kb swings@53/35 burpees push press 75/55 3 rounds you will rest 1 min after each round. There will be no rest between exercises Competitors: deadlift 10 sets of 2@80%1rm row 300 meters after each set of deadlifts [...]

Friday 2.24.12

Staci A. What’s 65lb when u have a 350lb deadlift “Cinnamon and Cyanide”  amrap 20 5 pull-ups 10 sdhp 95/65 20 lateral hops over bar Competitors: 1. Pre-Sectional WOD 2. If you’re doing it today, Good Luck!!

Friday 2.17.12

Justin U at last weekends throwdown. Great extension bro!! deadlift 5×5@75%1rm run 400 meters before each set of DL