Blog

Exercises, CFN activities, inspiration and more

Thursday

Gym - CrossFitView Public WhiteboardWarm-up (No Measure)Warm-up: 10 min capMetcon (Time)For time: 30 min cap 15 Pull-ups 15 Devils press (40/25) 30 T2B 30 DB box step-over (40/25) 30 T2B 15 Devils press 15 Pull-ups Rx+: -Chest to bar -50/35 DB Fire breather: - Ring...

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Wednesday

Gym - CrossFitView Public WhiteboardWarm-up (No Measure)Warm-up: 10 min capPower Clean (Build to a heavy 1RM for the day)Take 15 minutes to build to a heavy 1RM for the day. **Not shooting for a new 1RM, just what feels heavy for the day**Metcon (Weight)EMOM 10 @...

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Tuesday

Gym - CrossFitView Public WhiteboardWarm-up (No Measure)warm-up: 10 min capMetcon (8 Rounds for time)Every 4 minutes for 32 minutes (8 rounds) 12/9 Cals (Bike if possible) 6 Burpee DB deadlift (40/25) 12/9 cals Rx+: 50/35Score is each rounds timeAccessory Work5 rounds...

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Saturday

Gym - CrossFitView Public WhiteboardWarm-up (No Measure)Warm-up: 15 min cap Athlete's choiceMetcon (Time)For time: 45 min cap 800m run 50 DB Deadlifts 600m 40 DB hang squat cleans 400m 30 Burpee over dumbbell 300m 20 DB Push-press 200m 10 DB thrusters 100m DB farmers...

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Friday

Gym - CrossFitView Public WhiteboardWarm-up (No Measure)Warm-up: 10 min capToes-To-Bar (EMOM 10)Every minute on the minute perform 'X' T2B's. Rx: 8 Rx+: 10 Fire breather: 8 strictMetcon (4 Rounds for reps)Tabata: 10 rounds (20 minutes) *Set clock to 40 rounds) DB S2OH...

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Thursday

Gym - CrossFitView Public WhiteboardWarm-up (No Measure)Warm-up: 10 min capBear Complex (1x1)Power Clean Front Squat Push Press Back Squat Second Push PressTake 15 minutes to build to a heavy 1RM for the day.Metcon (Time)For time: 25 min cap 20-16-12-8-4 Cals (Prefer...

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Tuesday

Gym - CrossFit"This is how we know what love is: Jesus Christ laid down his life for us. And we ought to lay down our lives for our brothers and sisters." 1 John 3:16View Public WhiteboardWarm-up (No Measure)Warm-up: 12 min cap 30 Jumping jacks 10 Iron cross/RO2VS 10...

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Monday

Gym - CrossFit"He delivers the afflicted by there affliction and opens their ear by adversity." -Job 36:15View Public WhiteboardWarm-up (No Measure)Warm-up: 12 min cap 10 Iron cross/RO2VS 20 Banded glute bridges 5 Bird dogs ea side 10 Fire hydrants 10 Straight leg...

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Saturday

Gym, Newnan High School - CrossFit"The successful warrior is the average man, with laser-like focus." -Bruce LeeView Public WhiteboardWarm-up (No Measure)Warm-up: 15 min cap 10 Iron cross/RO2VS 10 Glute bridges 10 Fire hydrants ea 10 Straight leg abductions ea 10 Down...

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Wednesday

Gym - CrossFitView Public WhiteboardWarm-up (No Measure)Warm-up: 10 min capPush Press (4x8 @ 60-65% of 1RM)Take 20 minutes to warm -up to 60-65% of your 1RM push-press, then perform 4x8, resting ~1:30-2:00 between sets. Warm-up sets: 10 Military press w/bar 5 @35% 4 @...

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