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 3×10
Ib. Glute Ham Raises 3×5
II. Back Extensions 3×15
III. Good Mornings 3×10

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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