Monthly Archives: April 2015

05.01.2015

11178280_869709083075092_1647302147062656991_nAnnouncements: Our May on-ramp begins Tuesday May 5th at 6:00pm. Upcoming Events: Monday May 25th: Memorial Day “Murph” Saturday June 27th: CFNH In-House Competition Warm-up Drills I. 8:00 Dodgeball II. Mobility Impact/Focus: Turkish Get-ups Warm up as needed before completing the following workload. Increase weights with each set. Turkish Get-up 3-3-2-2-1-1 Post loads to comments. "Banshee" Complete 5 rounds for time of 5 x Power Cleans (155/105) 10 x Pull-ups Post times to comments. Skill Development Ab Circuit
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04.30.2015

Screenshot952015-04-29-10-06-50-1Announcements: Our May on-ramp begins Tuesday May 5th at 6:00pm. Upcoming Events: Monday May 25th: Memorial Day "Murph" Saturday June 27th: CFNH In-House Competition Warm-up Drills I. Run 800m II. Mobility "Filthy Fifty" For time: 50 x Box Jumps (24/20) 50 x Jumping Pull-ups 50 x KB Swings (24/16) 50 x Walking Lunges 50 x Knees-to-elbows 50 x Push press (45/35) 50 x Back Extensions 50 x Wallballs (20/14) 50 x Burpees 50 x Double unders Notes: Athletes with less than 3 months experience will complete the "Dirty Thirty" version of this workout. Get some freaks. Post time to comments. Skill Development GOAT Work
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04.29.2015

11169208_592541540848151_5443723745278556653_nCongratulations to Steve and Coach Randi on getting married this past weekend! Enjoy your honeymoon and we look forward to having you both back soon. Announcements: Our May on-ramp begins Tuesday May 5th at 6:00pm. Warm-up Drills I. Row 2:00 II. 6:00 Dynamic Warm-up 25ft Duck Walk 25ft Crab Walk 25ft Bear Crawl 25ft Inchworms 25ft Lateral Lunges III. Mobility Impact/Focus #1: Power Snatch Warm up as needed before completing the following workload. We will be using percentages based of your heavy 1-rep power snatch from 04.22.2015. Power Snatch 3-3-3-3 (70-80%) Post loads to comments. Impact/Focus #2: Front Squat Against 15:00 clock, warm up with 3 sets x 5 reps before working through the following workload. Front Squat 5-4-3-2-1-1-1 Notes: Athletes will have 3 attempts for a maximum load front squat for today. Post loads to comments. WOD 5-10:00 Metabolic Conditioning
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04.28.2015

11083609_856052297774104_638456359983399742_nToday is Steve's (Sassy Jr.) last day at CFNH before leaving for officer training at Quantico, VA. It has been great having him as part of our community for the past year. We want to wish him good luck and we'll see him when he comes home. We know he'll do great things for the USMC. Announcements: Our May on-ramp begins Tuesday May 5th at 6:00pm. Warm-up Drills I. Speed Rope 2:00 II. 2-3 rounds of 5 x Power Cleans (45lbs) 5 x Front Squat 5 x Press 5 x Push Press III. Mobility Impact/Focus: Clean Complex Following movement review, attempt to lift the most weight in the following clean complex. Hang Power Clean + Hang Clean + Push Jerk Post loads to comments. "Steve's Last Day" Complete the following for time Run 400m 30 x Plyo Push-ups 30 x Ring Rows Run 400m 15 x Plyo Push-ups 15 x Ring Rows 15 x Plyo Push-ups 15 x Ring Rows Run 400m 10 x Plyo Push-ups 10 x Ring Rows 10 x Plyo Push-ups 10 x Ring Rows 10 x Plyo Push-ups 10 x Ring Rows Notes: Set up the rings at a height even with a Box or stack of bumpers so that the torso/body is parallel to the deck at the top of the Ring Row. Quality range of motion is critical for each repetition to count. We will again remind all of our athletes: Time is relative to the quality each athlete is willing to put into their movements during training. Get some. Post times to comments. Skill Development Tabata x Abmat Sit-ups
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04.27.2015

11159545_869709943075006_2584603999570741081_nAnnouncements: Our May on-ramp begins Tuesday May 5th at 6:00pm. Warm-up Drills I. Run 400m II. 6:00 AMRAP of 5 x Pull-ups (Deadhang) 10 x Push-ups (CFGS) 15 x Air Squats (Wall Therapy) III. Mobility Impact/Focus: Back Squat Warm up using 3 sets x 5 reps before completing the following workload based of your current 5RM. Back Squat 5-5-5 (90% of 5RM) Notes: Today we will be using percentages from your Back Squat 5RM set on 04.06.2015. Post loads to comments. "2015 Master's Qualifier Event 4" 21-15-9 reps of Deadlift (225/155) Box Jumps (24/20) Handstand Push-ups Post times to comments.
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04.24.2015

IMG_7884Introducing the graduates of the April on-ramp class. Please welcome Thomas, Christin, Ann, Heidi, Raul, Holly, and Matt (not pictured) to the community. They'll be slaying along side you from now on! Announcements: Bring a Friend/Free Intro WOD will be this Saturday April 25th at 10:00am. Open gym will run 9-10am. Our May on-ramp begins Tuesday May 5th at 6:00pm. Warm-up Drills I. Run 400m II. 6:00 Dynamic Warm-up 25ft Duck Walk (PVC Overhead) 25ft Bear Crawl 25ft Spider Lunges 10 x Leg Swings 10 x Scorpion Stretch III. Mobility Impact/Focus: Overhead Squat Warm up as needed before completing the workload below. Overhead Squat 2-2-2-2-2 (Tempo 32X1) Notes: Tempo Description HERE Post loads to comments. "Spectre" Complete as many rounds/reps as possible in 6:00 of 10 x Pistols (5L/5R) 10 x Toes-2-Bar Rest 2:00 Complete as many rounds/reps as possible in 6:00 of 10 x Wallball (20/14) 100ft x Bear Crawl
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04.23.2015

10982927_857889960923671_5512104986294845807_nAnnouncement: Bring a Friend/Free Intro WOD will be this Saturday April 25th at 10:00am. Open gym will run 9-10am. Our May on-ramp begins Tuesday May 5th at 6:00pm. Warm-up Drills I. Row 2:00 II. 6:00 AMRAP of 7 x KB Swings (24/16) 7 x Push-ups (CFGS) 7 x Hollow Rocks III. Mobility Impact/Focus: Ring Dips Warm up with 3 sets x 5 reps before completing the following workload based on your current level of progression. I. Weighted Ring Dips 3-3-3-3-3 (Increasing) II. Strict Ring Dips 5-5-5-5-5 IIIa. Static Dips 5-5-5-5-5 IIIb. Ring Support 5 x :15 Hold Post loads to comments. “Mayos” Complete for time Row 600m 30 x 1-arm DB Snatch (alt.sides) 30 x Slamballs (40/20lbs) Row 400m 20 x 1-arm DB Snatch (alt.sides) 20 x Slamballs (40/20lbs) Row 200m 10 x 1-arm DB Snatch (alt.sides) 10 x Slamballs (40/20lbs) Post scores to comments.
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04.22.2015

11038126_844669098912424_1281382330437874414_nAnnouncement: Bring a Friend/Free Intro WOD will be this Saturday April 25th at 10:00am. Open gym will run 9-10am. Our May on-ramp begins Tuesday May 5th at 6:00pm. Warm-up Drills I. Run 2:00 II. 6:00 Dynamic Warm-up 25ft Bear Crawl 25ft Crab Walk 25ft Inchworms 10 x Side Plank Reach Throughs (10L/10R) 10 x Arm Raises (5L/5R) 10 x Scap Push-ups III. Mobility Impact/Focus #1: Power Snatch Warm up (3 sets x 3 reps) before completing the workload below. Power Snatch 1-1-1-1-1 Post loads to comments. Impact/Focus #2: Barbell Row/Bench Press Warm up as needed before completing the workload below. Barbell Row 5-5-5-5-5 Bench Press 5-5-5-5-5 Notes: Athletes will complete the following workload as a superset with :30 rest between sets. Post loads to comments. Impact/Focus #3: Posterior Chain Athletes will complete the sets/reps based on their current level of progression. Ia. Back Extensions 3x10 Ib. Glute Ham Raises 3x5 II. Back Extensions 3x15 III. Good Mornings 3x10
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04.21.2015

11159954_866856073360393_1920723137551811709_nCongratulations to Marilyn for completing her first Boston Marathon yesterday in 5 hours 42 minutes! We're so proud of her and her amazing accomplishment. Warm-up Drills I. 8:00 Game Time (YESSSS) II. Mobility Impact/Focus: Double Unders Today we will be working on various progressions of double unders. Every minute on the minute for 12:00 complete the following. Double Under Progression :30 x Single Unders :30 x Tuck Jumps :30 x 5 single unders, 1 double under :30 x 2 single unders, 1 double under Etc. For those with Double unders 25 x Double unders EMOTM "Quadrats & Invasive Crabs" Four Rounds for time of 20 x Overhead Walking Lunges (45/25lbs) 25 x GHD Sit-ups 15 x Pull-ups Notes: Overhead Walking Lunges are 10 reps per leg for 10 reps/steps total per Round. Use bumper plates for the overhead walking lunges. Active shoulders are critical for safe and efficient execution of this WOD. Post scores to comments.
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04.20.2015

IMG_7806Congratulations to Tracey and Elizabeth on their amazing performance this past weekend at the Festivus Games. Elizabeth took 1st Place, and Tracey took 2nd place in their division! This was Elizabeth's first competition and Tracey's second. They have both made huge progress lately and we're excited for more great things in the future from them both. Warm-up Drills I. Row 2:00 II. 3 rounds of 5 x Assistance Pull-ups 7 x Medicine Ball Cleans (40/20) 10 x Air Squats (Wall Therapy) III. Mobility Impact/Focus: Back Squat Warm up using 3 sets x 5 reps before completing the following workload based of your current 5RM. Back Squat 5-5-5-5 (85% of 5RM) Notes: Today we will be using percentages from your Back Squat 5RM set on 04.06.2015. Post loads to comments. "DT Ladder" Complete as many reps as possible in 12:00 following the rep scheme below. 2 x Deadlift (135/95) 2 x Hang Power Clean (135/95) 2 x Push Press (135/95) 4 x Deadlift 4 x Hang Power Clean 4 x Push Press 6 x Deadlift 6 x Hang Power Clean 6 x Push Press Notes: Athletes will continue to add 2 repetitions to each movement each round for as long as possible. Post reps completed to comments.
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04.17.2015

988518_864719570240710_7729730233459667983_n Step up your tank game! Warm-up Drills I. Speed Rope 2:00 II. 6:00 Partner Warm-up III. Mobility Impact/Focus: Run Intervals Complete the following run intervals. Run 200m: Rest = Time Run 400m: Rest = Time Run 200m: Rest = Time Run 400m Post times to comments. "Portion Control" 5 Rounds, each individually timed. Rest 2:00 between efforts. 20 x Ground-2-Overhead (Bumper Plates: 45/25lbs) 20 x Thrusters (Barbells: 45/30lbs) Post scores to comments.
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04.16.2015

11018920_844686452244022_3455400825010935474_nWarm-up Drills I. Row 2:00 II. 2-3 rounds of 5 x Snatch Grip Deadlift (45lbs/PVC) 5 x Hang Snatch (Knee) 5 x Snatch 5 x Overhead Squat III. Mobility Impact/Focus: Snatch Warm up as needed before completing the following workload. Increase weights as form allows. Snatch 2-2-2-2-2 Post loads to comments. "Uknukn" Complete for time 30-20-10 x Row (kCal) 15-12-9 x Sumo Deadlift High Pull (95/65) 30-20-10 x Toes-2-Bar Post times to comments.
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04.15.2015

DSC_0470Warm-up Drills I. Row 3:00 II. Warm-up/CFNE Bulletproof Shoulders III. Mobility Impact/Focus #1: Bench Press Warm up as needed (3 sets x 5 reps) before completing the following workload. Bench Press 5-5-5-5-5 Post loads to comments. Impact/Focus: Walking Lunges Warm up as needed. Athletes will have 3 attempts to move a maximum load for 10 steps of walking lunges. 10 steps x Walking Lunges (Back Rack) Post loads to comments. WOD 5-10:00 Metabolic Conditioning
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04.14.2015

DSC_0190Warm-up Drills I. Run 400m II. 2-3 rounds of 7 x Ring Rows 7 x Push-ups (CFGS) 7 x Medicine Ball Cleans (40/20) III. Mobility Impact/Focus: Muscle-ups Against a 15:00 Running Clock work through one of the following levels of progression. Muscle-up Work I. Muscle-ups (CFGS) 5 sets of 3+ reps II. Deadhang Muscle-ups 2-2-2-2-2 Muscle-up Transition Work x 15 reps followed by IIIa. Deadhang Pull-ups 5-5-5-5-5 IIIb. Ring Support 5 x :20 hold Post option completed to comments. "Zero Order Intentionally" Complete 4 rounds for time of 7-7-7-7 reps x Clean & Jerk (135/95) 30-25-20-15 reps x GHD Sit-ups Post times to comments.
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04.13.2014

No Burpee Warm-up Drills I. Run 400m II. 6:00 AMRAP of 5 x Pull-ups 7 x KB Swings (24/16) 10 x Air Squats (Wall Therapy) III. Mobility Impact/Focus: Back Squat 3RM Warm up as needed (3 sets x 5 reps) before working to establish a new 3-rep max for Back Squat. Back Squat 3-3-3-3-3 Post loads to comments. “Mandatory Fun” Against a 15:00 Running Clock complete the follwing Run 800m In the time remaining complete AMRAP of: 5 x Handstand Push-ups 12 x 'Unbroken' KB Swings (32/24kg) Have fun!! Post rounds/reps completed to comments.
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04.10.2014

11127203_856052314440769_225199423904395774_nWarm-up Drills I. Run 2:00 II. 6:00 AMRAP of 5 x Ring Rows 7 x Push-ups (CFGS) 10 x Wall Squats (PVC Overhead) III. Mobility Impact/Focus: Overhead Squat Warm up as needed (3 sets x 5 reps) before completing the following workload. Increase load as form allows. Overhead Squat 3-3-3-3-3 Post loads to comments. “Team Deck of Cards” Teams of 2, 3 or 4 will each receive a deck of cards. One athlete flips over a card then each member of the team completes the prescribed exercise for the number of repetitions on the card. When the last athlete finishes, the next card is flipped. Continue until deck is gone. Hearts = Push Press (95/65) Diamonds = Toes-2-Bar Clubs = V-ups Spades = Medicine Ball Cleans (20/14) Joker 1= 25 Burpees Joker 2= Run 400m Jacks, Queens, Kings = 10 reps Ace = 11 reps Enjoy!
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04.09.2015

11081249_856055117773822_1427349785001107708_nWarm-up Drills I. Speed Rope 2:00 II. 2-3 rounds of 25ft Walking Lunges 8 x Hindu Push-ups 8 x Hollow Rocks III. Mobility Impact/Focus: Ring Dips Warm-up as needed (3 sets x 5 reps) before working through your current level of progression with ring dips. Part I I. Weighted Ring Dips 5-4-3-2-1 II. Ring Dips 5-5-5-5-5 III. Modified Ring/Static Dips 5-5-5-5-5 Part II Accumulate :30 of the following I. L-sit Hold II. Ring Support Notes: Choose the appropriate option based off your current level of progression. Those choosing weighted dips should work towards a maximum effort. Athletes still developing strict ring dips should complete option 3. Part 2 is to be completed after your final set. Athletes should strive to achieve a full l-sit hold if possible. Post loads to comments. "Neophyte" Complete 5 rounds for time of 20 x Wallball (20/14) 10 x Box Jumps (30/24) Post times to comments.
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04.08.2015

1503592_842020422510625_3857035381668783301_nWarm-up Drills I. 6:00 Dynamic Warm-up Jog -> Run High Knees Shuffle Grape Vine Pike Walk Tumbling Etc… II. Mobility Impact/Focus #1: Thruster 1RM Against a 15:00 running clock find a new one rep maximum Thruster Thruster 1-1-1-1-1 Notes: 1-Rep Maximum/Percentage Calculator Wendler's 5-3-1 Training Spreadsheet Post loads to comments. Impact/Focus #2: Snatch Grip Deadlift Warm up as needed (3 sets x 3 reps) before completing the workload below. Snatch Grip Deadlift 2-2-2-2-2-2 (Increasing) Post loads to comments. WOD 5-10:00 Metabolic Conditioning Skill Development Complete 5 rounds for quality of 10 x Weighted GHD Sit-ups (25/15) Notes: This a recommended skill development as you may see this movement appear in the near future. Hint. Hint.
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04.07.2015

1900146_857890130923654_5733293995456922602_nAnnouncements: Our April on-ramp begins tonight April 7th at 6:00pm Warm-up Drills I. Row 2:00 II. 2-3 rounds of 10 x Wallball (20/14) 10 x Push-ups (CFGS) 10 x Medicine Ball Cleans (20/14) III. Mobility Impact/Focus: Row Intervals 4 rounds of Row 1:00 Sprint Row :30 Recovery Pace Rest 2:00 Then 4 rounds of Row :30 Sprint Row :30 Recovery Pace Post total distance of both sections to comments. "Cherry Bomb" Complete 20-15-10-5 reps of Power Clean (135/95) Lateral Burpees Post times to comments.
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04.06.2015

IMG_7550 #handstands4tay Warm-up Drills I. Row 2:00 II. 2-3 rounds of :20 L-Sit Hold 7 x KB Swings (24/16) 10 x Air Squats (Wall Therapy) III. Mobility Impact/Focus: Back Squat 5RM Warm-up as needed (3 sets x 5 reps) before working to establish a new 5-rep maximum for Back Squat. Back Squat 5-5-5-5-5 Post loads to comments. "Abattoir" Complete 8 Rounds of the following triplet, Double unders Abmat Sit-ups KB Swings (24/16kg) Notes: Athletes are attmempting to generate the maximum number of repetitions possible during each work interval. A work to rest ratio of :30 x :15 rest will continue this rotation between exhaustion and maximal physical exertion until a total of 24 intervals have passed (12:00 of work out of 18:00 total)
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04.03.2015

11015295_856050507774283_7950604875710770955_nAnnouncements: Our April on-ramp begins Tuesday April 7th at 6:00pm Warm-up Drills I. Run 400m II. 6:00 AMRAP of 5 x Pull-ups (Deadhang) 7 x Push-ups (CFGS) 10 x Air Squats (Wall Therapy) III. Mobility Impact/Focus: Sotts Press Following movement review, complete the following workload. Increase weights with each set as form allows. Sotts Press 3-3-3-3-3-3 Post loads to comments. "Murph-ish" Complete 4 rounds for time of Run 200m 20 x Pull-ups 30 x Push-ups 40 x Air Squats Post times to comments. Skill Development CFNE Bulletproof Shoulders VIDEO DEMO HERE
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UPCOMING EVENTS

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