Blog

Exercises, CFN activities, inspiration and more

Saturday

Gym - CrossFitView Public WhiteboardWarm-up (No Measure)Warm-up: 20 min capMetcon (Time)2 Rounds for time: 40 min cap Team of 2: 50 Cals 55 Burpees 60 DB DL 65 Goblet squats 60 Push-ups 55 Pull-ups 50 DB S2OH Rx: 40/25 Rx+: 50/35Chip how you...

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Friday

Gym - CrossFitView Public WhiteboardWarm-upShoulder Press (1 x 3 @ 70%, 3 @ 80%, (3+) @ 90%)15 min cap Again, take 90% of your 1RM Warm-up/working sets: 5 @ 40% 5 @ 50% 3 @ 60% 3 @ 70% 3 @ 80% (3+) @ 90%Metcon (Weight)E3MOM 15 Every 3 mins for 15 mins: 10 Bench press...

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Thursday

Gym - CrossFitView Public WhiteboardWarm-up (No Measure)Warm-up: 10 min cap 10 Iron cross/RO2VS 10 Scorpions 10 Prone thoracic rotations 15 Air squats 10 Squat jumps 10 Reverse lunges 10 Barbell RDL's 10 Barbell good morningsDeadlift (1x 3 @ 70%, 3 @ 805, (3+) @...

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Tuesday

Gym - CrossFitView Public WhiteboardWarm-up (No Measure)Warm-up: 8 min cap 10 Iron cross/RO2VS 20 Air squats 3:00 cardio 10 Barbell good mornings 10 Barbell behind the neck military pressSnatch (10 x 1 @ 90-95% 1RM)Every 1:30 perfrom 1 Snatch (Full or power) at 90-95%...

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Monday

Gym - CrossFitView Public WhiteboardWarm-up (No Measure)Warm-up: 10 min cap 10 Iron cross/RO2VS 15 Push-ups 20 Band pull-aparts 10 Band external rotations 5 Banded glute bridges w/ 10 sec hold 5 min: team sled push men: 70 lbs (2-25's, 2-10's) women: 50 lbs (2-25's)...

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Thursday

Gym - CrossFitView Public WhiteboardWarm-up (No Measure)Warm-up: 15 min cap 10 Iron crosses/RO2VS 10 Deep goblet squat w/ 25# plate 6 Hip airplanes ea 10 Banded glute bridges w/ 10 sec hold ea 6 Bird-dogs with 10 sec hold ea side Deep gob. squat:...

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Wednesday

Gym - CrossFitView Public WhiteboardWarm-up (No Measure)Warm-up: 15 min cap 10 Iron cross/RO2VS 10 Supermans w/ 2 sec hold 10 Prone thoracic rotations ea 20 Glute bridges 20 Banded lateral steps ea :45 Pigeon stretch ea :45 Super couch stretch ea 20 Band...

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Tuesday

Gym - CrossFitView Public WhiteboardWarm-up (No Measure)Warm-up: 8 min cap 10 Iron cross/RO2VS 10 Scorpions 30 Flutter kicks 350m row :45 Super couch stretch ea leg 10 Barbell RDL's 10 Barbell good mornings 10 Barbell hang power cleansPower Clean (EMOM 5 (3 rounds))25...

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Monday

Gym - CrossFitView Public WhiteboardWarm-up (No Measure)Warm-up: 8 min cap 10 Iron cross/RO2VS 10 Prone thoracic rotations 10 Down dog to lizard pose 20 KB swings 15 Air squats 10 Box jumpsBack Squat (1x 5 @ 65%, 5 @ 75%, (5+) @ 85%)This is our 3rd and last squat...

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Thursday

Gym - CrossFitView Public WhiteboardWarm-up (No Measure)Warm-up: 10 min capDeadlift (1x5 @ 40%/50%/60%)10 min cap 5 @ 40% 5 @ 50% 5 @ 60%Metcon (Time)For time: 16 min cap 50 Curtis P's (95/65) Every minute on the minute, including the first minute: 5 Chest to bar...

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