Blog

Exercises, CFN activities, inspiration and more

Thursday

Gym - CrossFit“Every action you take is a vote for the type of person you wish to become.” - James ClearView Public WhiteboardWarm-up (No Measure)Warm-up: 12 min capstrict pull-ups (1x8/10)Use a band that allows 8 strict pull-ups. Slowly reduce band strength as you...

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Wednesday

Gym - CrossFit"All big things come from small beginning" -James ClearView Public WhiteboardWarm-up (No Measure)Warm-up: 10 min capMetcon (Time)For time: 25 min cap 21-15-9 Cals Power clean 15-10-5 Burpee over bar Power snatch 9-6-3 HSPU Thruster Rx: 105/65 Rx+:...

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Tuesday

Gym - CrossFit"Decide what person you want to be. Prove it to yourself with small wins." - James ClearView Public WhiteboardWarm-up (No Measure)Warm-up: 15 min cap 10 RO2VS 20 Flutter kicks 10 Hollow rocks 10 Supermans 20 Jumping jacks 20 BPA's (over/under) 10 Banded...

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Monday

Gym - CrossFit"Practice isn't the thing you do once you're good, it's the thing you do that makes you good." - Malcolm GladwellView Public WhiteboardWarm-up (No Measure)Warm-up: 10 min capBack Squat (4,3,2 4,3,2 4,3,2)This is our last week of the squat cycle. Next...

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Friday

Gym - CrossFit"The quality of our lives depends on the quality of our habits." -James ClearView Public WhiteboardWarm-up (No Measure)Warm-up:15 min cap 10 RO2VS 30 Flutter kicks 10 Supermans 15 Air squats 10 Lunges ea leg 30 Jumping jacks 20 Cal row or bike :45 Pigeon...

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Thursday

Gym - CrossFitView Public WhiteboardWarm-up (No Measure)Warm-up: 10 min capstrict pull-ups (1x8/10)Use a band that allows 8 strict pull-ups. Slowly reduce band strength as you increase in strength. If you have strict pull-ups, perform 10 reps. Use DB's if you...

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Wednesday

Gym - CrossFitView Public WhiteboardWarm-up (No Measure)Warm-up: 15 min capMetcon (4 Rounds for reps)4x5 minute AMRAPS: In 5 minutes: 50 KB Goblet squats AMRAP Burpees -Rest 2.5 minutes- In 5 minutes: 50 Sit-ups AMRAP Kettlebell swings (53/35) -Rest 2.5 minutes- In 5...

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Tuesday

Gym - CrossFitView Public WhiteboardWarm-up (No Measure)Warm-up: 10 min cap 10 RO2VS 30 Jumping jacks 20 Air squats 30 BPA 1:00 lat foam roll 1:00 thoracic foam roll 20 KB SDLHP 20 KB swings 15 Push-upsSnatch (10x2)Every minute on the minute for 10 minutes perform 2...

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Saturday

Gym - CrossFit"It's better to be a lion for a day than a sheep all your life." - Elizabeth KennyView Public WhiteboardWarm-up (No Measure)Warm-up: 20 min cap Athlete's choiceAreas to focus on: -Hamstring -Lower back -Triceps -Forearms -CalvesMetcon (Time)2 Rounds for...

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Thursday

AnnouncementsThis is week 5 of our squat program. It will be a deload week to allow our body to re-sensitize to the weights before we continue on with the program next week. Also, this will be the last week of the 5 pull-up strength for those who are able to do weight...

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