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 [...]

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 [...]

Tuesday 3.6.12

“Slackjaw” amrap 15 30 dbl unders 20 overhead lunge steps 45/25 10 hr push-ups Competitors: 1. @135/95 amrap 20 2 hang power cleans 3 thrusters 4 muscle-ups 5 kbs@70/53 you may transition your second clean into your first thruster

Wednesday 2.22.12

Heather D Waiting…… What’s next?  “Nowhere to hide” row 600 meters 50 box jumps 24/20 run 400 meters 30 thrusters 95/65 20 pull-ups Competitors: 1. Snatch you will complete 7 rounds of the following complex 2 snatch pull + 2 hang squat snatch + 2 squat snatch The snatch pull starts from just above the [...]

Monday 2.20.12 WOD and Reduced Schedule

We will have a limited schedule tomorrow.  There will only be three classes: 6:30am 12:30pm 6:00pm Amanda, Justin, and rob levitating at the newfitter throwdown Turkish get-ups 3 sets of 3L + 3R go as heavy as possible “C3 H6 O3″ 3 rounds 30 wall ball@20/14 15 burpees run 200 meters Competitors: 1. Clean @75%1rm [...]

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