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Our Athletes

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Derek

“…I had my first exposure to CrossFit in 2007. I had been doing the typical bodybuilding style programming, which I took mostly out of the pages of different fitness magazines. I had always taken my fitness seriously, however I knew that there was something lacking. A shoulder injury that lingered for most of 2006 made [...]

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Marilyn

“… Aug 30th, and to me Joining CrossFit was one of the best decisions I have ever made. I am a 50 year old working mother of 2 boys 10 and 12. I always have considered my self in shape, having successfully run 12 marathons over the last 10 years. But the reality of my [...]

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Today's Training

10.22.2014

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Reminder: CFNH Halloween Party is this Saturday Oct. 25th @ 5:00. We will depart the gym around 7:00pm and head over to Spooky World in Litchfield. Everyone is welcome!

Warm-up Drills
I. Row 2:00
II. 6:00 AMRAP of
5 x Pull-ups
5 x Overhead Squats (45lbs/PVC)
10 x Hollow Rocks
III. Mobility

Impact/Focus #1: Overhead Squat 3-3-3-3-3
Warm-up as needed before completing the following workload.

Overhead Squat 3-3-3-3-3

Notes: Increase weights with each set. If it feels right go for a 3-rep maximum.

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Impact/Focus #2: Barbell Row
Work through the following sets/reps with immaculate form, going only as heavy as ideal technical execution allows.

Barbell Row 5-5-5-5-5

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WOD
5-10:00 of Metabolic Conditioning

Skill Development
Accessory Movement (Wait and see.)

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