Monthly Archives: June 2017

06.30.2017

FullSizeRender 14ANNOUNCEMENTS: – See Holiday Hours (Below): - Monday July 3rd: Hero WOD Heats at 10 & 11AM ONLY - Tuesday July 4th: CLOSED - Support Charity’s Veteran Run To Home Base 9k fundraiser page. Link found HERE. Warm-up Drills I. Row 2:00 II. 2-3 rounds of :15 x Handstand Hold 10 x Leg Raises 10 x KB Deadlift (24/16) III. Mobility Impact/Focus: Deadlift Warm up as needed (3 sets x 5 reps) before completing the following workload for Deadlift. Deadlift 5-5-5-5 Notes: Today's workload will be used in preparation for a true 5-rep maximum next week. Athletes should have no failed reps during this training. Compare scores to 05.12.2017. Post loads to comments. "Cool Milli" Complete as many rounds/reps as possible in 12:00 of 8 x Handstand Push-ups 12 x Toes-2-Bar 21 x kCal Row Post rounds/reps completed to comments.
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06.29.2017

FullSizeRenderANNOUNCEMENTS: – Support Charity’s Veteran Run To Home Base 9k fundraiser page. Link found HERE. Warm-up Drills I. Row 2:00 II. 2-3 rounds of 5 x Snatch Grip Deadlift (45/35) 5 x Barbell Row 5 x Snatch 5 x Overhead Squat III. Mobility Impact/Focus: Snatch Doubles Warm-up as needed before completing the following Full Snatch movement workload every :90 second for 7 Rounds total. 7 Rounds, Every :90 = 2 x Snatch Notes: Target range of weight should be around 80-85% of last week's best lift (from snatch day...). Post scores to comments. "An Engaged Couplet" Complete for time 9 x Muscle-ups 12 x Box Jumps(24/20'') 7 x Muscle-ups 12 x Box Jumps (24/20'') 5 x Muscle-ups 12 x Box Jumps (24/20'') 3 x Muscle-ups 12 x Box Jumps (24/20'') 1 x Muscle-ups 12 x Box Jumps (24/20'') Notes: Muscle-Up scaling options are as follows. Modified Muscle-ups substituted at 18-14-10-6-2 reps per respective round. Pull-ups and Ring or Static Dips are 18 reps Pull-ups + 18 reps Dips, 14 x Pull-ups + 14 x Dips, 10 x Pull-ups + 10 x Dips, 14 x Pull-ups + 14 x Dips, 14 x Pull-ups + 14 x Dips (2:1+2:1 for the obsessively specific out there..) per respective round. Box Jumps Rx+ = 30/24''. Post scores to comments. Skill Development – Slay GOATS – Mobilize
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06.28.2017

FullSizeRender 13ANNOUNCEMENTS: – Support Charity’s Veteran Run To Home Base 9k fundraiser page. Link found HERE. Warm-up Drills I. Run 400m II. 6:00 Dynamic Mobility 25ft Duck Walk 25ft Crab Walk 25ft Bear Crawl 25ft Inchworms 25ft Spider Lunge 10 x Scorpion Stretch III. Mobility Impact/Focus #1: Pause Back Squat Warm up as needed (3 sets x 5 reps) before completing the following workload for Back Squat. Back Squat 3-3-3-3-3 (23×2 Tempo) Notes: Tempo Explanation HERE Post loads to comments. Impact/Focus #2: Push/Split Jerk Warm up as needed (3 sets x 3 reps) before completing the following workload for Push/Split Jerk. Push/Split Jerk 2-2-2-2-2 Post loads to comments. ROMWOD "The Key"
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06.27.2017

FullSizeRender 12 Mark (aka Knee Nipple) stopped by to see us while in town this past weekend. It was great to see an old friend! ANNOUNCEMENTS: – Support Charity’s Veteran Run To Home Base 9k fundraiser page. Link found HERE. Warm-up Drills I. Speed Rope 2:00 II. 2 rounds of 10 x Med Ball Cleans 10 x Hollow Rocks 10 x Supermans III. Mobility Impact/Focus: Power Clean EMOTM Warm up as needed before completing the following workload every minute on the minute for 12:00. 1 x Power Clean Notes: Athletes should increase weight as form allows every 1-2 sets. Post loads to comments. "Hopps & Flapjacks" Complete 4 rounds for time of 50 x Double unders 25 x GHD Sit-ups 15 x Back Extensions Post times to comments.
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06.26.2017

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United States Marine Corps Corporal Paul N. King; Killed In Action in Fallujah Iraq on June 25th, 2006. Also killed was Staff Sargeant Raymond J. Plouhar.

ANNOUNCEMENTS: – Support Charity’s Veteran Run To Home Base 9k fundraiser page. Link found HERE. Warm-up Drills I. Coach's Choice II. Mobility "KING" 5 Rounds for time of 1 x Rope Climb 25 x Thrusters (95/65lbs) 200m Tactical Carry Bumper Plate Run 5 x Turkish Get-ups (32/24kg) Notes: The Bumper plate is held in the old school 'alert to the dirt' style during the run. Turkish Get-ups alternate sides and represent the total reps per round (5 total). Due to the logistical constraints of today's HERO wod there will be a 30:00 cutoff on time to completion. Marine Cpl. Paul N. King was killed in action June 25, 2006 Serving During Operation Iraqi Freedom. Corporal King was 23, of Tyngsboro, Mass.; assigned to 1st Battalion, 25th Marine Regiment. Cpl. King was killed while conducting combat operations in Fallujah, Iraq. Also killed was Staff Sgt. Raymond J. Plouhar. Honor Staff Sergeant Plouhar by reading about him via the link found HERE. To read about the memories of Corporal King, please click on the link found HERE. Post scores to comments.
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06.23.2017

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Congratulations to Patrick, Dan, Jessica, and Sam on graduating the June On-Ramp Course; Welcome to the community!

ANNOUNCEMENTS: – Support Charity’s Veteran Run To Home Base 9k fundraiser page. Link found HERE. Warm-up Drills I. Coach's Choice II. Mobility Impact/Focus: Deadlift 1RM Warm-up with the percentage based sets/reps listed below (using your most recent 1-Rep maximum data to determine loads) before working up to a heavy single or new 1RM personal record. 5 x 40% (warm-up) 3 x 50% (warm-up) 3 x 60% (warm-up) Deadlift 1-1-1-1-1RM Notes: Utilize single rep sets beyond the five as needed. The percentage based warm-up is a guideline, athletes should prepare to warm themselves up well with a strategy towards maximizing one rep performance. Adrenaline and over excitement at the words 'One Rep Max' does not represent an appropriate standalone warm-up. Prime yourselves to excel, get some, freaks! Post loads to comments. "Hydro" 4 Rounds for time of Row 250m 7 x Thrusters (135/95lbs) Post scores to comments. Skill Development I. Spikeball Skills... II. Mobilize III. Slay Goats
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06.22.2017

IMG_2644ANNOUNCEMENTS: – Support Charity’s Veteran Run To Home Base 9k fundraiser page. Link found HERE. Warm-up Drills I. Run 400m II. 2 rounds of :15 x Handstand Hold 7 x Push-ups 10 x Overhead Squat (45/35) III. Mobility Impact/Focus: Handstand Push-ups Complete one of the following rep schemes every :90 second for 7 Rounds: I. Strict HSPU 3-3-3-2-2-1-1 *Increasing Deficit if possible. II. Kipping HSPU 5-5-5-3-3-3-1 *Increasing Deficit if possible. III. Stinkbugs 8-8-6-6-4-4-4 Post scores to comments. "Sunny V" Complete as many rounds/reps as possible in 15:00 of Run 400m 12 x Overhead Squat (95/65) 18 x V-ups Post rounds/reps completed to comments. Skill Development Mobilize and prepare for Friday's Deadlifts!
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06.21.2017

FullSizeRender 11ANNOUNCEMENTS: – Support Charity’s Veteran Run To Home Base 9k fundraiser page. Link found HERE. Warm-up Drills I. Row 2:00 II. 2-3 rounds of 5 x Snatch Grip Deadlift (45/35) 5 x Barbell Row 5 x Snatch 5 x Overhead Squat III. Mobility Impact/Focus: Snatch EMOTM Warm up as needed before completing the following workload every minute on the minute for 12:00. 1 x Snatch Notes: Athletes should increase weight as form allows every 1-2 sets. Post loads to comments. "Fury Road" Complete 5 rounds, each against a 2:00 clock. 15 x 'American' KB Swings (24/16) 10 x Burpees ROMWOD "Not Satisfied"
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06.20.2017

ANNOUNCEMENTS:IMG_2556 2 – Support Charity’s Veteran Run To Home Base 9k fundraiser page. Link found HERE. Warm-up Drills I. SPIKEBALL!!! II. Mobility "Double Sessions" Complete as many reps as possible during each work interval. 3:00 x Power Clean (155/105lbs) 3:00 x Double-Unders 2:00 x GHD Sit-ups 2:00 x Pull-ups 1:00 x Wallball (20/14lbs) --Rest 4:00-- 3:00 x Power Clean (155/105lbs) 3:00 x Double-Unders 2:00 x GHD Sit-ups 2:00 x Pull-ups 1:00 x Wallball (20/14lbs) Notes: Transition time will be allotted for. Rx+ 185/135 for the Power Cleans. Post scores to comments as total reps per movement (for individual movement assessment) and total points (for competitive gravity). Skill Development I. Slay Goats (*with a Coach's guidance/discretion) Notes: GOOGLE says "...your Goat in CrossFit is a movement that you are not so good at, and that is putting it politely. It could be anything; barbell movement, gymnastics movement, body weight movement, kettlebell movement, or simply flexibility and/or mobility. The only way to attack your goat is to work on it". We say Yahtzee to that, Google. Get some, freaks.
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06.19.2017

19095427_1428046017241393_3221016963097821011_oCFNH represents at the 6th Annual Get Strong Du4 Golf Tournament ANNOUNCEMENTS: – Support Charity’s Veteran Run To Home Base 9k fundraiser page. Link found HERE. Warm-up Drills I. Row 500m II. 2-3 rounds of :15 Ring Support 5 x Scap Pull-ups 15 x Air Squats (Wall Therapy III. Mobility Impact/Focus: Back Squat Warm up as needed (3 sets x 5 reps) before completing the following workload for Back Squat. Back Squat 3-3-3-3-3 Post loads to comments. "Deuce Coupe" Complete 21-15-9 reps for time of Power Snatch (115/75) Ring Dips Post times to comments.
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06.16.2017

FullSizeRender 10ANNOUNCEMENTS: – Support Charity’s Veteran Run To Home Base 9k fundraiser page. Link found HERE. Warm-up Drills I. Row 2:00 II. 2-3 rounds of 7 x Push-ups (CFGS) 7 x V-ups 10 x KB Deadlift (24/16) III. Mobility Impact/Focus: Deadlift Warm up as needed (3 sets x 5 reps) before completing the following workload of Deadlift based off your single from 06.09.2017. Deadlift 5-5-5-5 (75%) Notes: Today’s % are based off of your 1-rep number from last week. Post loads to comments. "The Dumb-bell Smarts" Complete 6 rounds for time of 10 X Push-ups 10 x Toes-2-Bar 10 x KB Snatch (5L/5R)(50/35) 20 x Russian Twists (50/35) Post times to comments.
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06.15.2017

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NAMASTE, freaks!

ANNOUNCEMENTS: – Charity’s Veteran Run To Home Base 9k fundraiser page link found HERE. Warm-up Drills I. Spikeball! II. Mobility Impact/Focus: Overhead Squat Warm-up as needed (3 sets x 5 reps) before completing the following workload for Overhead Squat. Overhead Squat 5-5-5-5-5 Notes: Today's Overhead Squat training was programmed with an emphasis on technique reinforcement and proficiency in utilizing the rack jerk as a method for establishing a start point for each working set. All performance points considered, if a 5RM is within range then by all means; Get some, freaks. Post loads to comments. "Baller Run" For time Run 200m 40 x Wallball (20/14lbs) 20 x Slamball Run 400m 30 x Wallball (20/14lbs) 15 x Slamball Run 800m 20 x Wallball (20/14lbs) 10 x Slamball Post scores to comments. Skill Development *See whiteboard for skills/drills
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06.14.2017

FullSizeRender 9ANNOUNCEMENTS: – Charity’s Veteran Run To Home Base 9k fundraiser page link found HERE. Warm-up Drills I. Run 400m II. 2-3 rounds of 5 x Deadlift (45/35) 5 x Barbell Row 5 x Power Clean 5 x Push Press III. Mobility “Accordian" Complete for time 7-6-5-4-3-2-1 x Clean & Jerk (155/105) 21-18-15-12-9-6-3 x GHD Sit-ups Post times to comments. ROMWOD "Don't Delay, ROM Today"
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06.13.2017

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Sunset at the Stable's (CFNH) third location...

ANNOUNCEMENTS: – Charity’s Veteran Run To Home Base 9k fundraiser page link found HERE. Warm-up Drills I. Coach’s Choice II. Mobility Impact/Focus: Turkish Get-ups Warm-up as needed before completing the following sets/reps of Turkish Get-ups. 6 rounds of 2R+2L, rest as needed between efforts. Notes: Today's training stipulates 2 reps per side without bringing the weight down. Increase weights with each set as able. Post scores to comments. "Awe Full" Complete as many rounds/reps as possible in 14:00 of 5 x Bar Muscle-ups 10 x Russian KB Swings (32/24kg) 15 x Box Jumps (24/20'') Notes: Bar muscle-ups scale to 8 x Scaled Bar Muscle-ups or 10 x Pull-ups. Get some, freaks. Post scores to comments. Skill Development Tabata L-sit or 100 x Abmat Sit-ups
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06.12.2017

FullSizeRender 8ANNOUNCEMENTS: – Charity’s Veteran Run To Home Base 9k fundraiser page link found HERE. Warm-up Drills I. Run 400m II. 2-3 rounds of :15 x Handstand Hold 10 x Hindu Push-ups 15 x Air Squats (Wall Therapy) III. Mobility Impact/Focus: Back Squat Warm up as needed (3 sets x 5 reps) before completing the following workload for Back Squat. Back Squat 5-5-5-5-5 Post loads to comments. "Tennis Match" Complete for time 10-9-8-7-6-5-4-3-2-1 x Handstand Push-ups 5-4-3-2-1-5-4-3-2-1 x Power Snatch (95/65) Post times to comments.
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06.09.2017

FullSizeRender 7ANNOUNCEMENTS: – Charity’s Veteran Run To Home Base 9k fundraiser page link found HERE. Warm-up Drills I. Speed Rope 2:00 II. 2-3 rounds of 50ft x Waiters Walk 10 x KB Deadlift 10 x Walking Lunges III. Mobility Impact/Focus: Deadlift Warm up as needed (3 sets x 5 reps) before completing the following workload of Deadlift. Deadlift 5-4-3-2-1 Notes: Athletes will only perform 1 heavy single today. This is not a 1-rep max effort, rather a heavy single rep in preparation for next week's 1RM test. Post loads to comments. "Event 3 Redux" For time: 100-ft x Overhead Walking Lunge (75/50)(32/24) 100 x Double-unders 25 x Wall-ball (20/14) 6 x Rope Climbs 25 x Wall-ball (20/14) 100 x Double-unders 100-ft x Overhead Walking Lunge (75/50)(32/24) Time cap: 16 minutes Notes: Athletes may choose between using a dumbbell or kettlebell for today's workout. Substitution for Rope Climbs will be 3x rope pulls to standing and back, or 5x pull-ups. Post times to comments.
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06.08.2017

FullSizeRender 6ANNOUNCEMENTS: – Charity’s Veteran Run To Home Base 9k fundraiser page link found HERE. Warm-up Drills I. Run 400m II. 9 fundamentals x 5 reps each III. Mobility Impact/Focus: Overhead Squat Warm-up as needed (3 sets x 5 reps) before completing the following workload for Overhead Squat. Overhead Squat 3-3-3-3-3 Post loads to comments. "Angry Flight" Climb as high up the following rep ladder as possible against a 12:00 Running Clock. 3-6-9-12-15… x Thrusters (95/65) 3-6-9-12-15… x Bar Facing Burpees 3-6-9-12-15… x V-ups Post total reps completed to comments.
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06.07.2017

IMG_2503.JPG Image: Carl notices some new power during a Golf outing in preparation for a charity benefit tournament this coming June 16th. The benefit is for a friend of Coach Chase's named Chris Dufour: read about the cause by clicking HERE. ANNOUNCEMENTS: – Charity’s Veteran Run To Home Base 9k fundraiser page link found HERE. Warm-up Drills I. Run 400m 2-3 Rounds of 3-5 x Pull-ups (kipping practice) 10 x KB Swings 10 x Hollow Rocks II. Mobility   "Helen" 3 Rounds for time of Run 400m 21 x American KB Swings (24/16kg) 12 x Pull-ups Post scores to comments. ROMWOD:"DORSAL"
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06.06.2017

FullSizeRender 5ANNOUNCEMENTS: – Our June On-Ramp class begins Tuesday June 6th at 6pm. Tell your friends! – Charity’s Veteran Run To Home Base 9k fundraiser page link found HERE. Warm-up Drills I. Run Indoors II. 2-3 rounds of 5 x Snatch Grip Deadlift (45/35) 5 x Power Snatch 5 x Overhead Squat 5 x Klokov Press III. Mobility Impact/Focus: Snatch Complex Warm-up as needed (3 sets x 3 reps) before working to establish a heavy single effort for the following snatch complex. Snatch + Hang Snatch Post loads to comments. "Huntsman" Complete 5 rounds for time of 10 x Box Jumps (30/24) 15 x Ring Push-ups Post times to comments.
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06.05.2017

IMG_0765ANNOUNCEMENTS: – Our June On-Ramp class begins Tuesday June 6th at 6pm. Tell your friends! – Charity’s Veteran Run To Home Base 9k fundraiser page link found HERE. Warm-up Drills I. 2-3 Rounds of 1 x Indoor Lap Medicine Ball Complex 5 x Air Squat to Med Ball 5 x Med Ball Deadlift 5 x Med Ball Deadlift + Shrug 5 x Medicine Ball Cleans 5 x Med Ball Thrusters 5 x Med Ball Thruster Toss+Catch (in place) 5 x Squat Jump off Medicine Ball to max height III. Mobility Impact/Focus: Front Squat 1RM Warm up as needed (3 sets x 5 reps) before working to establish a new 1-rep maximum Front Squat. Front Squat 1-1-1-1-1RM Notes: To reference previous scores from 04.17.2017 please click HERE. Post loads to comments. "Swang" Four rounds for maximum repetitions + kcal possible. Complete as many repetitions as possible during each movements' minute long work interval. 1:00 x Push Press (95/65lbs) :15 x Rest/Transitions 1:00 x GHD Sit-ups :15 x Rest/Transitions 1:00 x Row (kcal) 1:00 Rest... Notes: There are :15 seconds allotted for transition between movements/stations. There is also a 1:00 rest between rounds. Score is cumulative repetitions and kcal rowed for one total value. Get some, freaks. Post scores to comments. Skill Development: Select one of the following I. Back Extensions 3×10 II. Glute Ham Raises 3×10 III. Back Extensions 3×15 Iv. Good Mornings 3×10
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06.02.2017

FullSizeRender 4ANNOUNCEMENTS: – Our June On-Ramp class begins Tuesday June 6th at 6pm. Tell your friends! – Charity’s Veteran Run To Home Base 9k fundraiser page link found HERE. Warm-up Drills I. Speed Rope 2:00 II. 2-3 rounds of :15 Handstand Hold 7 x Hindu Push-ups 7 x Deadlift (45/35) 7 x Power Clean (45/35) III. Mobility Impact/Focus: Deadlift Warm-up as needed (3 sets x 3 reps) before completing the following workload for Deadlift. Deadlift 2-2-2-2-2 Post loads to comments. "Gravitron" Complete for time 30 x Double unders 15 x Handstand Push-ups 30 x Double unders 30 x Power Snatch (95/65) 30 x Double unders 30 x Hang Power Cleans (95/65) 30 x Double unders 15 x Handstand Push-ups 30 x Double unders Post times to comments.
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UPCOMING EVENTS

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