Blog

Exercises, CFN activities, inspiration and more

Tuesday

AnnouncementsSaturday (May 1st) - Please come join us in serving dear friends of ours, Warren and Courtenay Budd. Their property sustained a lot of damage from the tornado. As a group, we will meet at 10:30am (after workout) to help clean up the limbs. We will plan on...

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Wednesday

Gym - CrossFitView Public WhiteboardWarm-up (No Measure)Warm-up: 10 min capHigh-Hang Clean (EMOM 5)Every minute on the minute perform 1 high hang clean (power or full) at 50-55% of your 1RM clean.Hang Clean (EMOM 5)Every minute on the minute perform 1 hang clean...

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Tuesday

Gym - CrossFitView Public WhiteboardWarm-up (No Measure)Warm-up: 10 min cap 10 Iron cross/RO2VS 2:00 cardio 20 Push-ups 20 Band pull-apartsPush Press (5x5)18 min cap Last week of push press!!Metcon (Time)For time: 20 min cap 3 Rounds: 6 Back squats (135/95) 8 T2B 6...

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Monday

Gym - CrossFitView Public WhiteboardWarm-up (No Measure)Warm-up: 12 min cap 10 Iron cross/RO2VS 2:00 Cardio 20 Leg raises* 10 Push-ups 10 Down dog to lizard pose total* 1:00 Hip distraction mobilization ea side* Leg raises: https://youtu.be/JB2oyawG9KI?t=26 Down dog...

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Friday

Gym - CrossFitView Public WhiteboardWarm-up (No Measure)Warm-up: 10 min cap 10 Iron cross/RO2VS 10 Push-ups 20 Band pull-aparts 1:00 Banded pec stretch* 20 Knee to elbows 10 Barbell upright rows 10 Barbell bench press Banded pec stretch:...

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Thursday

Gym - CrossFitView Public WhiteboardWarm-up (No Measure)Warm-up: 10 min cap 10 Iron cross/RO2VS 5:00 Cals (These count towards your challenge total **but only for 5 minutes**) 10 RDLs 10 Good mornings 1:00 Calf stretch on 45lb plateDeadlift (5x5)25 min cap LAST WEEK...

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Tuesday

Gym - CrossFitView Public WhiteboardWarm-up (No Measure)Warm-up: 10 min capPush Press (5x5)18 min cap This is week 9 of our 5x5 Push-press. Increase weight by 5-10lbs. Take 18 minutes to warm up to your new weight and perform 5 sets of 5 reps at that weight.Metcon...

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Monday

Gym - CrossFitView Public WhiteboardWarm-up (No Measure)Warm-up: 10 min cap 10 Iron cross/RO2VS 15 Cal bike 15 Cal Row 20 Banded lateral steps 10 Deep goblet squats 10 Goblet side lateral lunge* 10 Barbell Good mornings Side lateral lunge: (use only 1 KB/DB)...

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Saturday

Gym - CrossFitView Public WhiteboardWarm-up (No Measure)Warm-up: 20 min capMetcon (AMRAP - Rounds and Reps)AMRAP 35 20 Deadlifts (115/75) 20 Lunges 20 Overhead squats (115/75) 20 Lunges 20 Burpees 20 Lunges 20 Pull-ups 20 Lunges 20 Box jumps 20 Lunges 20 Alt DB squat...

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Thursday

Gym - CrossFitView Public WhiteboardWarm-up (No Measure)Warm-up: 10 min capDeadlift (5x5)25 min cap This is week 9 of our 5x5 deadlifts. Increase by 5 or 10lbs if: If 1RM > 150lbs: Add 5-10 lbs If 1RM< 150lbs: Add 5 lbs Take 25 minutes to warm up to your new weight...

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