Friday 4.27.12

The CrossFit Regional event is memorial day weekend. I’m hoping that a lot of you will be able to make it to see your CFN team and individual competitors. This is sure to be an exciting event and it would be great if you could come support your fellow CrossFitters.  One of the biggest draws [...]

Friday 3.30.12

CFN athletes!! For the month of April choose two skills and add them to your warm-up each time you come in. A good warm-up = a good workout and less chance of injury Hang Power clean establish your heaviest 3 “Inside, outside, upside down” Row 1000 meters tabata handstand hold run 800 meters Tabata: 8 [...]

Saturday 2.18.12

Ryan and Michele at the CRCF Classic “any way you slice it“ choose one of the two WODS WOD A 12/9/6/3 hspu pull-ups front squats@135/95 WOD B 12/9/6/3  clean and jerk@135/95 toes 2 bar back squats@135/95 Competitors: you will do both WODs above. You may do them in any order. Rest as needed between WODs. [...]

Friday 2.10.12

Deadlift 5@75%of90%1rm 3@85%of90%1rm max reps@95%of90% “frayed nerve” amrap 10 6 thrusters 95/65 10 burpees competitors: 1. WOD 11.3 amrap 5 squat clean and jerk 165/110 2. deadlift 5×5@80%1rm