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 [...]

Saturday 3.31.12

Staci A did a 160lb overhead squat last night.  Didn’t get a pic of the 160, but we did get the 150. Makin’ 150lb look easy Team WOD Teams of four amrap 20 20 kb swings 53/35 15 toes 2 bar 40 lateral paralette hops 20 renegade rows Each athlete will start at a different [...]

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 [...]

Wednesday 3.28.12

Yep, we’re goin’ buy tickets and support your fellow athletes.  Click here deadlift 3@70%of90%1rm 3@80%of90%1rm max reps@90%of90@1rm “Not Karen” 50-40-30-20-10 wall balls 20/13 sit-ups 3 burpees every 2 min Competitors: amrap 5 x 3 9 kettlebell swings 1.5/1 6 t2b 3 burpees rest 2 min between rounds

Tuesday 3.27.1

Molly Metz. 10 min. double under challenge. She looks the same in the beginning as she does at the end. pull-ups 5×5 “Bubblegum and Body Armour” 3 rounds run 400 meters 30 kb swings@53/35 20 box jumps@24/20 Competitors: 1. choose a skill and practice for 10 min muscle-ups, pistols, snatch, dbl-unders 2. you will go through [...]

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 [...]

Tuesday 3.13.12

I couldn’t wait to put up the video that Ken made of WOD 12.3.  Not everyone is in it. But we all know how it felt. Thanks Ken 12.3 row  500 meters TT “open and close” 10 rounds 10 push-ups 15 deadlifts@135/95 competitors: 1. Clean 1 clean pull + 1 hang clean x 2 x [...]

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

Friday 3.9.12

It’s time Gymnastics paractice the handstand and handstand push-up “Annie’s balls” 50-40-30-20-10 wall balls 10-20-30-40-50 sit-ups Competitors: If you are not doing the sectional WOD do the pre-sectional WOD WOD 12.3 amrap 18 15 box jumps 24/20 12 push-press 115/75 9 toes to bar