Blog

Exercises, CFN activities, inspiration and more

Wednesday

Gym - CrossFitView Public WhiteboardWarm-up (No Measure)Warm-up: 8 min cap 10 Iron cross/RO2VS 10 Scorpions 10 Down dog to lizard pose 10 Push-ups 20 Band pull-apartsBench Press (5x5 @ 70-75% 1RM)Take 20 minutes to build up to and perform 5 sets of 5 reps at a weight...

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Tuesday

Gym - CrossFitView Public WhiteboardWarm-up (No Measure)Warm-up: 10 min cap 10 Iron cross/RO2VS 10 Scorpions 3:00 Cardio 10 Down dog to lizard pose 20 Banded glute bridges 10 Banded lateral steps ea way 10 Kang squats Kang squat:...

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Saturday

Gym - CrossFitView Public WhiteboardWarm-up (No Measure)Warm-up: 20 min cap Athlete's warm-upMetcon (Time)2 Rounds for time: 40 min cap 25 DL (95/65) 25 Push-ups 25 Power cleans 25 Burpee over bar 25 S2OH 25 Pull-ups 25 Front rack reverse lunge 25 Air squats Rx+:...

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Thursday

Gym - CrossFitView Public WhiteboardWarm-up (No Measure)Warm-up: 10 min capSnatch (EMOM 10)Every minute on the minute perform 1 full snatch, starting at 70% of your 1RM and increasing by 5lbs each set. Score your heaviest set.Metcon (Time)For time: 15 min cap 21 Hang...

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Wednesday

Gym - CrossFitView Public WhiteboardWarm-up (No Measure)Warm-up: 10 min cap 10 RO2VS/Iron Cross 10 Scorpion :45 Lat foam roll 250m Row 10 Air squats 10 Reverse lunges ea 20/15 Push-upsAccessory WorkPull-up progression: http://www.50pullups.com/ Click on the link and...

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Tuesday

Gym - CrossFitView Public WhiteboardWarm-up (No Measure)Warm-up: 10 min capFront Squat (1RM)Take 25 minutes to build to a 1RM front squat. Rest as needed between sets. As promised, i wanted to give you a chance to test your 1RM front squat before we move into a back...

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Monday

Gym - CrossFitView Public WhiteboardWarm-up (No Measure)Warm-up: 10 min cap 10 Iron cross/RO2VS 10 Scorpions 20/15 Push-ups 5 Bird-dogs ea leg 10 Fire hydrants ea leg 500m row 10 Single leg KB RDL 10 KB swingsAccessory WorkWe are getting back into the pull-up...

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Saturday

Gym - CrossFitView Public WhiteboardWarm-up (No Measure)Warm-up: 20 min cap Athlete's choiceMetcon (Time)For time: 40 min cap 2 Rounds: 300m 16 Single DB box step-ups (40/25) 12 Alt. DB snatch 15 Goblet squats 100m Dbl KB Farmer carry (53/35) Immediately into... 2...

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Thursday

Gym - CrossFitView Public WhiteboardWarm-up (No Measure)Warm-up: 10 min capSnatch (2 rep TnG)Take 15 minutes to find a heavy 2RM touch-and-go. Can be squat or power snatch. Put which one you choose in the comments.Metcon (Time)5 Rounds for time: 20 min cap 30 Sit-ups...

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Wednesday

Gym - CrossFitReligion that God our Father accepts as pure and faultless is this: to look after orphans and widows in their distress and to keep oneself from being polluted by the world. - James 1:27View Public WhiteboardWarm-up (No Measure)Warm-up: 10 min capMetcon...

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