Author Archives: Chase

12.08.2016

13654408_10100102054524336_5218624602139902712_nHappy 30th Birthday to Ashley! We’re so lucky to have as a part of our lives and our community. Please join me in wishing her a wonderful birthday!

Warm-up Drills
I. Row 2:00
II. Coaches Choice
III. Mobility

“Ashley’s Dirty 30”
For time
30 x Box Jumps (24/20)
30 x Jumping Pull-ups
30 x KB Swings (24/16)
30 x Walking Lunges
30 x Knees-2-Elbows
30 x Push Press (45/35)
30 x Back Extensions
30 x Wallball (20/14)
30 x Burpees
30 x Double unders

Post times to comments.

Skill Development
CFNE Bulletproof Shoulders VIDEO DEMO CLICK HERE
1. Side Plank Rotation+Scap Squeeze (20 reps L + 20 reps R)
2. Modified Push-up Y-Hold (3 sets of :15 L + :15 R)
3. Scap Push-ups (15 reps)
4. Box T-Flies w/ thumbs up, arms straight (3-4 sets of 5 reps with :05 manually resist scapulae retraction; partner assisted)
5. Box W-Flies w/ Pinkies out, elbows at 90 degrees (3-4 sets of 5 reps with :05 manually resist scapulae retraction; partner assisted)
6. Rotator Cuff Isolation (15 reps R + 15 reps L)

Posted in | 3 Comments

12.07.2016

fullsizerender-66Warm-up Drills
I. Row 500m
II. 6:00 Dynamic Warm-up
50m Build-up Sprints
High Knees
Butt Kicks
Lateral Shuffle
Karaoke
Leg Swings
III. Mobility

Impact/Focus: Snatch Complex
Warm up as needed (3 sets x 3 reps) before working to establish a maximum effort for the following snatch complex.

1 x Snatch + Hang Snatch + Overhead Squat

Post loads to comments.

“2K TT”
For time
Row 2000m

Post times to comments.

Skill Development
– CFNE Bulletproof Shoulders
– Slay GOATS
– Mobilize

Posted in | 2 Comments

12.05.2016

15327336_10100236176653548_7172161405095857705_nWe would like to congratulate Kathrin and Mike on their wedding this past weekend! We’d like to wish you both a lifetime of hapiness!

ANNOUNCEMENTS
– Our December on-ramp class begins this Tuesday, December 6th at 6pm. Tell your friends!

Warm-up Drills
I. Row 500m
II. 2-3 rounds of
5 x Pull-ups (Deadhang)
7 x Hindu Push-ups
10 x Goblet Squats (24/16)
III. Mobility

Impact/Focus: Front Squat 1RM
Warm up as needed (3 sets x 3 reps) before working to establish a new 1-rep maximum Front Squat.

Front Squat 1-1-1-1-1RM

Post loads to comments.

“Swagzilla”
Complete 21-15-9 reps for time of
Hang Power Cleans (135/95)
Handstand Push-ups

Post times to comments.

Posted in | 2 Comments

11.30.2016

fullsizerender-65ANNOUNCEMENTS
– This Saturday, December 3rd @ 11am we will be hosting a Bring-A-Friend/Free Intro Workout. So let’s pack the gym full of people interested in trying CrossFit.

Warm-up Drills
I. Row 2:00
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: Power Snatch
Warm up as needed (3 sets x 5 reps) before completing the following workload for Power Snatch.

Power Snatch 3-3-3-3-3

Post loads to comments.

Impact/Focus #2: TTB/Burpees EMOTM
Complete the following workload every minute on the minute for 10:00.

Even Minute: :45 work x Toes-2-Bar
Odd Minute: :45 work x Burpees

Post total reps per movement to comments.

“Coal Mine”
3 Rounds of Row 1000m x 2:00 Rest

Post times to comments.

Posted in | 4 Comments

11.28.2016

15230789_1218115978234399_2573378511721827461_nANNOUNCEMENTS
– This Saturday, December 3rd @ 11am we will be hosting a Bring-A-Friend/Free Intro Workout. So let’s pack the gym full of people interested in trying CrossFit.

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of “Cindy”
5 x Pull-ups (Deadhang)
10 x Push-ups (CFGS)
15 x Air Squat (Wall Therapy)
III. Mobility

Impact/Focus: Front Squat (Week 10)
Work through the following sets of Front Squat using the percentage based sets outlined below.
To determine loads use 3-rep Front Squat established on 09.19.2016.

5 x 50% (warm-up)
5 x 65% (warm-up)
5 x 80% (warm-up)
3 x 3 reps (5-10lbs more than last week)

Notes: Use your previously established Front Squat 3RM to determine warm-up loads for today.

1-Rep Maximum/Percentage Calculator

Post loads to comments.

“Tabata Something Else”
Tabata x Pull-up
Tabata x Push-up
Tabata x Abmat Sit-up
Tabata x Squat

Notes: The Tabata interval sequence is 8 Rounds of :20 seconds of maximal effort work followed by :10 seconds of rest. Score best/worst reps for each movement.

Post scores to comments.

Posted in | 4 Comments

11.22.2016

img_2599ANNOUNCEMENTS:
Thanksgiving Week Hours
Wednesday: Normal AM Classes, Noon, 5:30pm (ONLY PM CLASS)
Thursday: Closed
Friday: Hero WOD. Heats starting at 10am & 11am only.
Saturday: Regular Open Gym from 9-11am

Warm-up Drills
I. Run (Indoor Laps)
II. 2 rounds of
5 x Deadlift (45lbs)
5 x Barbell Row
5 x Hang Power Clean (@ Knee)
5 x Press
III. Mobility

Impact/Focus: Hang Power Cleans
Warm up as needed (3 sets x 5 reps) before completing the following workload. Increase weight with each set as form allows.

Hang Power Clean 3-3-3-3-3

Post loads to comments.

“Plymouth Rock”
Complete 3 rounds for time of
20 x Pull-ups
20 x Burpee Box Jumps (24/20)
20 x GHD Sit-ups

Post times to comments.

Skill Development
CFNE Bulletproof Shoulders Regimen
1. Side Plank Rotation+Scap Squeeze (20 reps L + 20 reps R)
2. Modified Push-up Y-Hold (3 sets of :15 L + :15 R)
3. Scap Push-ups (15 reps)
4. Box T-Flies w/ thumbs up, arms straight (3-4 sets of 5 reps with :05 manually resist scapulae retraction; partner assisted)
5. Box W-Flies w/ Pinkies out, elbows at 90 degrees (3-4 sets of 5 reps with :05 manually resist scapulae retraction; partner assisted)
6. Rotator Cuff Isolation (15 reps R + 15 reps L)

Posted in | 4 Comments

11.21.2016

img_4232

ANNOUNCEMENTS:
Thanksgiving Week Hours
Wednesday: Normal AM Classes, Noon, 5:30pm (ONLY PM CLASS)
Thursday: Closed
Friday: Hero WOD. Heats starting at 10am & 11am only.
Saturday: Regular Open Gym from 9-11am

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Pull-ups
10 x Push-ups
15 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Front Squat (Week 9)
Work through the following sets of Front Squat using the percentage based sets outlined below.
To determine loads use 3-rep Front Squat established on 09.19.2016.

5 x 50% (warm-up)
5 x 65% (warm-up)
5 x 80% (warm-up)
3 x 3 reps (5-10lbs more than last week)

Notes: Use your previously established Front Squat 3RM to determine warm-up loads for today.

1-Rep Maximum/Percentage Calculator

Post loads to comments.

“Bridges”
Complete 30-20-10 reps for time of
Overhead Squat (95/65)
Row (Calories)

Post times to comments.

Posted in | 4 Comments

11.18.2016

img_2765Warm-up Drills
I. Row 500m
II. 2-3 rounds of
7 x Hindu Push-ups
7 x Hollow Rocks
10 x Wallball (20/14)
III. Mobility

Impact/Focus: Back Squat (Week 8)
Work through the following sets of Back Squat using the percentage based sets outlined below.
To determine loads use 5-rep Back Squat established on 09.07.2016.

5 x 50% (warm-up)
5 x 65% (warm-up)
5 x 80% (warm-up)

5-5-5 @ 5 to 10lbs heavier than previous Back Squat training

Notes: Use your previously established Back Squat 5RM to determine warm-up loads for today.
Repetition Percentage Calculator.

Post scores to comments.

“The Abyss”
Complete for time

10-9-8-7-6-5-4-3-2-1 reps x Push Press (75/55)
1-2-3-4-5-6-7-8-9-10 reps x Box Step-ups (50/35)

Post times to comments.

Posted in | 3 Comments

11.17.2016

img_2785Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
:15 x Handstand Hold
5 x Pull-ups
10 x KB Swings (24/16)
III. Mobility

Impact/Focus: Handstand Training
Against a 15:00 clock, athletes will be working on various handstand skills. This includes but is not limited to the following:

Handstand Hold
Shoulder Shrugs
Shoulder Taps
Handstand Walks

Notes: Athletes will be guided through developing various aspects of the Handstand Skill set with a focus on competency kicking into the Handstand position, balance development drills, inverted movement capacity, and shoulder stability and awareness drills to outline a few examples.

Post scores to comments.

“Pied Piper”
Complete as many rounds/reps as possible in 12:00 of
30 x Double unders
10 x Deadlift (155/105)
15 x Pull-ups

Post rounds/reps completed to comments.

Posted in | 3 Comments

11.15.2016

img_2590

Congratulations to Derk for completing his Level 1 CrossFit Trainer Seminar this past weekend. Still representing CFNH in D.C.!

Warm-up Drills
I. Row 2:00
II. 9 Fundamentals x 5 reps each
III. Mobility

Impact/Focus: Power Clean
Warm up as needed (3 sets x 5 reps) before working to establish a maximum for the following workload of unbroken power cleans.

Power Clean x 9-6-3

Notes: Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

Post loads to comments.

“Dissociative Fugue”
Complete for time
Row 500m
Then…
3 rounds of
15 x Thrusters (95/65)
15 x Slamball (40/20)
Then…
Row 500

Post time to comments.

Posted in | 3 Comments

11.14.2016

14938345_10154751156832451_9055269971990025581_nCongratulations to Tom and Ann on the birth of their beautiful baby girl Greer Leary. We can’t wait to meet her!

Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Pull-ups
10 x Hollow Rocks
15 x Air Squat (Wall Therapy)
III. Mobility

Impact/Focus: Front Squat (Week 8)
Work through the following sets of Front Squat using the percentage based sets outlined below.
To determine loads use 3-rep Front Squat established on 09.19.2016.

5 x 40% (warm-up)
5 x 55% (warm-up)
5 x 70% (warm-up)
3 x 3 reps (5-10lbs more than last week)

Notes: Use your previously established Front Squat 3RM to determine warm-up loads for today.

1-Rep Maximum/Percentage Calculator

Post loads to comments.

“Going Turbo”
Complete 21-18-15-12-9 reps for time of
Toes-2-Bar
Ring Dips
**Run 200m

Notes: Each round will conclude with a 200m run.

Post times to comments.

Posted in | 3 Comments

11.10.2016

fullsizerender-63Jared Enderton hitting a 317lb Snatch at this weekend’s Attitude Nation Seminar.

ANNOUNCEMENTS
— Veteran’s Day, Friday, November 11 we will be hosting the Three Wise Men Veteran’s Day Tribute. We will be running heats at 6am, 12pm, and 6pm only. Please Register Now and select “CrossFit New Hampshire” as the team.

Warm-up Drills
I. Row 2:00
II. 2-3 Rounds of
25ft x Waiters Walk
5 x KB Deadlift
5 x SDLHP
5 x Goblet Squats
III. Mobility

Impact/Focus: Back Squat (Week 7)
Work through the following sets of Back Squat using the percentage based sets outlined below.
To determine loads use 5-rep Back Squat established on 09.07.2016.

5 x 50% (warm-up)
5 x 65% (warm-up)
5 x 80% (warm-up)

5-5-5 @ 5 to 10lbs heavier than previous Back Squat training

Notes: Use your previously established Back Squat 5RM to determine warm-up loads for today.
Repetition Percentage Calculator.

Post scores to comments.

“Sleven”
Complete 7 rounds for time of
7 x Push Press (95/65)
7 x Sumo Deadlift High Pull (32/24)
14 x V-ups

Post times to comments.

Skill Development
CFNE Bulletproof Shoulders Regimen
1. Side Plank Rotation+Scap Squeeze (20 reps L + 20 reps R)
2. Modified Push-up Y-Hold (3 sets of :15 L + :15 R)
3. Scap Push-ups (15 reps)
4. Box T-Flies w/ thumbs up, arms straight (3-4 sets of 5 reps with :05 manually resist scapulae retraction; partner assisted)
5. Box W-Flies w/ Pinkies out, elbows at 90 degrees (3-4 sets of 5 reps with :05 manually resist scapulae retraction; partner assisted)
6. Rotator Cuff Isolation (15 reps R + 15 reps L)

Posted in | 4 Comments

11.09.2016

14917128_10207783797336316_5505349902744800906_oCongratulations to Smiley Mike for completing the Manchester Marathon in 3 hours 55 minutes  on Sunday. Great work Mike!

ANNOUNCEMENTS
— Veteran’s Day, Friday, November 11 we will be hosting the Three Wise Men Veteran’s Day Tribute. We will be running heats at 6am, 12pm, and 6pm only. Please Register Now and select “CrossFit New Hampshire” as the team.

Warm-up Drills
I. Row 500m
II. 2-3 rounds of
5 x Deadlift
5 x Barbell Row
5 x Front Squat
5 x Strict Press
III. Mobility

Impact/Focus: Pause Clean
Warm up as needed (3 sets x 3 reps) before completing the following workload for full Cleans.

Clean 1-1-1-1-1-1 (@80% 1RM) w/ :02 Pause @ Knee

Notes: For percentage assignments refer to 10.12.2016 linked HERE.

Post loads to comments.

Impact/Focus: Weighted Walking Lunges
Warm-up x 2 sets; Athletes will have 4 attempts to move the heaviest load for 10 steps of walking lunges.

10 steps x Walking Lunges (Front Rack)

Post loads to comments.

WOD
5-10:00 Metabolic Conditioning

Posted in | 4 Comments

11.08.2016

14938395_1199008446811819_1932562153722726222_nANNOUNCEMENTS
— Veteran’s Day, Friday, November 11 we will be hosting the Three Wise Men Veteran’s Day Tribute. We will be running heats at 6am, 12pm, and 6pm only. Please Register Now and select “CrossFit New Hampshire” as the team.

Warm-up Drills
I. Speed Rope 2:00
II. Coaches Choice
III. Mobility

Impact/Focus: Rope Climb/TGU EMOTM
Alternate between the following movements every minute on the minute for 12:00.

Even: 1 x Rope Climb
Odd: 2 x Turkish Get-ups (1L/1R)

Notes: Athletes will substitute 4 x rope pulls (from floor to standing) for each rope climb. Turkish get-up weight should be challenging but not a maximum effort.

Post weights to comments.

“Downfall”
Complete for time
10-8-6-4-2 x Handstand Push-ups
25-20-15-10-5 x ‘American’ KB Swings (24/16)
25-20-15-10-5 x GHD Sit-ups

Post times to comments.

Posted in | 2 Comments

11.07.2016

14947561_10211215273003455_3814055209347408430_nThank you to everyone that attended the Attitude Nation seminar on Saturday! Many PR’s were set and we hope you all had a great time. Jon and Jared loved the gym and community we have.

ANNOUNCEMENTS
— Veteran’s Day, Friday, November 11 we will be hosting the Three Wise Men Veteran’s Day Tribute. We will be running heats at 6am, 12pm, and 6pm only. Please Register Now and select “CrossFit New Hampshire” as the team.

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Pull-ups
7 x Step-ups (24/20)
10 x Overhead Squats (PVC/45lbs)
III. Mobility

Impact/Focus: Front Squat (Week 7)
Work through the following sets of Front Squat using the percentage based sets outlined below.
To determine loads use 3-rep Front Squat established on 09.19.2016.

5 x 40% (warm-up)
5 x 55% (warm-up)
5 x 70% (warm-up)
3 x 3 reps (5-10lbs more than last week)

Notes: Use your previously established Front Squat 3RM to determine warm-up loads for today.

1-Rep Maximum/Percentage Calculator

Post loads to comments.

“CrossFit Lift Off Event 3”
Complete as many rounds as possible in 15:00 of:
25 x Pull-ups
50 x Calorie Row
100 x Overhead Squats (45/35)
50 x Box jumps (24/20)
25 x Pull-ups

Post total reps completed to comments.

Posted in | 5 Comments

10.31.2016

img_2441Congratulations to Abby, Marion, Jessica, Luke, Jaymes, and Rich on their team performance Saturday at the Frightfest for 6. Great job!

ANNOUNCEMENTS
— Saturday Nov 5th we will be hosting an Attitude Nation Weightlifting Seminar hosted by Jon North and Jared Enderton. If you would like to attend please visit www.theattiudenation.com and register under “Weightlifting Seminars”
— Veteran’s Day, Friday, November 11 we will be hosting the Three Wise Men Veteran’s Day Tribute. We will be running heats at 6am, 12pm, and 6pm only. Please Register Now and select “CrossFit New Hampshire” as the team.

Warm-up Drills
I. Coaches Choice
II. Mobility

“Zombie Circus”
Step right up for some fun.

Today’s workout will test your speed, strength, agility, coordination, and determination. Want to know more? You’ll have to come find out…

Score you ask? The only object of the game is to finish the tasks that are presented to you.

Skill Development
Mobilize: try new stretches/techniques, foam roll, lacrosse ball, barbells, etc.

Posted in | 1 Comment

10.28.2016

img_2413ANNOUNCEMENTS
— This Saturday (10/29) there will be no Open Gym. Instead we have 6 athletes competing at CrossFit Nashua’s Fright Fest for 6. Come down and support them!
— Veteran’s Day, Friday, November 11 we will be hosting the Three Wise Men Veteran’s Day Tribute. We will be running heats at 6am, 12pm, and 6pm only. Please Register Now and select “CrossFit New Hampshire” as the team.
— Saturday Nov 5th we will be hosting an Attitude Nation Weightlifting Seminar hosted by Jon North and Jared Enderton. If you would like to attend please visit www.theattiudenation.com and register under “Weightlifting Seminars”

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Pull-ups
5 x Front Squat
5 x Press
5 x Push Press
III. Mobility

Impact/Focus: Back Squat
Work through the following sets of Back Squat using the percentage based sets outlined below.
To determine loads use 5-rep Back Squat established on 09.07.2016.

5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
5-5-5 @ 5 to 10lbs heavier than previous Back Squat training

Notes: Use your previously established Back Squat 5RM to determine warm-up loads for today.

Repetition Percentage Calculator

Post loads to comments.

“Viking Franlette”
For time
Row 250m
15 x Thrusters (115/85lbs)
15 x Chest-to-bar Pull-ups (20/10lbs)
Row 250m
12 x Thrusters (115/85lbs)
12 x Chest-to-bar Pull-ups (20/10lbs)
Row 250m
9 x Thrusters (115/85lbs)
9 x Chest-to-bar Pull-ups (20/10lbs)
Row 250m
6 x Thrusters (115/85lbs)
6 x Chest-to-bar Pull-ups (20/10lbs)

Post scores to comments.

Posted in | 5 Comments

10.27.2016

fullsizerenderANNOUNCEMENTS
— This Saturday (10/29) there will be no Open Gym. Instead we have 6 athletes competing at CrossFit Nashua’s Fright Fest for 6. Come down and support them!
— Veteran’s Day, Friday, November 11 we will be hosting the Three Wise Men Veteran’s Day Tribute. We will be running heats at 6am, 12pm, and 6pm only. Please Register Now and select “CrossFit New Hampshire” as the team.
— Saturday Nov 5th we will be hosting an Attitude Nation Weightlifting Seminar hosted by Jon North and Jared Enderton. If you would like to attend please visit www.theattiudenation.com and register under “Weightlifting Seminars”

Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
2 x Turkish Get-ups (2L/2R)
10 x Hindu Push-ups
10 x Abmat Sit-ups
III. Mobility

Impact/Focus: Turkish Get-ups
Warm up as needed before completing the following workload every 2:00 for 6 sets.

2 x Turkish Get-ups (Left)
2 x Turkish Get-ups (Right)

Post loads to comments.

“The Jackal”
Complete as many rounds/reps as possible in 5:00 of
5 x Push Jerk (155/105)
15 x GHD Sit-ups

Rest 1:00
3:00 x Max reps Double unders
Rest 1:00

Complete as many rounds/reps as possible in 5:00 of
8 x Push Jerk (115/85)
15 x GHD Sit-ups

Post rounds/reps for each separate AMRAP to comments.

Posted in | 4 Comments

10.26.2016

fullsizerender-62ANNOUNEMENTS
— This Saturday (10/29) there will be no Open Gym. Instead we have 6 athletes competing at CrossFit Nashua’s Fright Fest for 6. Come down and support them!
— Veteran’s Day, Friday, November 11 we will be hosting the Three Wise Men Veteran’s Day Tribute. We will be running heats at 6am, 12pm, and 6pm only. Please Register Now and select “CrossFit New Hampshire” as the team.
— Saturday Nov 5th we will be hosting an Attitude Nation Weightlifting Seminar hosted by Jon North and Jared Enderton. If you would like to attend please visit www.theattiudenation.com and register under “Weightlifting Seminars”

Warm-up Drills
I. Row 2:00
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: Snatch 1RM
Warm up as needed before working to establish a new 1-rep maximum Snatch.

Snatch 1-1-1-1-1RM

Post loads to comments.

Impact/Focus #2: Deadlift
Warm up as needed (3 sets x 5 reps) before completing the following workload for Deadlift.

Deadlift 5-5-5-5-5

Post loads to comments.

WOD
5-10:00 Metabolic Conditioning

Posted in | 4 Comments

10.24.2016

img_0002ANNOUNEMENTS
– Veteran’s Day, Friday, November 11 we will be hosting the Three Wise Men Veteran’s Day Tribute. We will be running heats at 6am, 12pm, and 6pm only. Please Register Now and select “CrossFit New Hampshire” as the team.

Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Pull-ups (Deadhang)
10 x Push-ups
15 x Air Squat (Wall Therapy)
III. Mobility

Impact/Focus: Front Squat (Week 5)
Work through the following sets of Front Squat using the percentage based sets outlined below.
To determine loads use 3-rep Front Squat established on 09.19.2016.

5 x 40% (warm-up)
5 x 55% (warm-up)
5 x 70% (warm-up)
3 x 3 reps (5-10lbs more than last week)

Notes: Use your previously established Front Squat 3RM to determine warm-up loads for today.

1-Rep Maximum/Percentage Calculator

Post loads to comments.

“Nate”
Complete as many rounds/reps as possible in 20:00 of
2 x Muscle-ups
4 x Handstand Push-ups
8 x KB Swings (32/24kg)

Notes: Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

Nate Hardy was born December 28th, 1978 in Cape Cod. He grew up in Washington and Pennsylvania and his family settled in New Hampshire in 1988. It was in high school where Nate, a star soccer and lacrosse player, made the decision to join the Navy and become a SEAL immediately after graduation. Nate joined the Navy in 1997, following in the footsteps of his two grandfathers, both Navy veterans. After graduating from BUD/s in May of 1998 with class 221, he was subsequently assigned to SEAL Team 8 out of Virginia Beach where he served from 1998 until attending DEVGRUs Green Team selection course in 2007.

During Nate’s first deployment with DEVGRU, as an assaulter during a typical nighttime direct action raid in Iraq against an Al-Qaeda cell, Nate was the second man on the stack to enter the enemy-held building. Upon breaching, Nate and the lead man, Mike Koch, were engaged by enemy small arms fire. Mike and Nate were immediately hit. Mortally wounded, Nate engaged and killed the enemy fighters while dragging his wounded teammate to safety. In his final moments in this world, Nate held on to life long enough to pull Koch to safety. He died that night of February 4th, 2008 with his brother-in-arms Chief Petty Officer Michael E. Koch at his side. As they fought and died side-by-side, Mike and Nate are buried side-by-side to each other at Arlington National Cemetery.

In addition to being the recipient of the Bronze Star – given for “heroic or meritorious achievement or service” – Hardy earned two Navy and Marine Corps Achievement Medals, three Good Conduct Medals, two National Defense Medals, the Armed Forces Expeditionary Medal, the Afghanistan Campaign Medal, the Iraq Campaign Medal, the Kosovo Campaign Medal, the Global War on Terrorism Expeditionary Medal, the Global War on Terrorism Service Medal, three Sea Service deployment awards, the NATO Medal, the Expert Rifle Medal and the Sharpshooter Pistol Medal.

Post scores to comments.

Posted in | 5 Comments

10.21.2016

img_2120ANNOUNCEMENTS
– Saturday Oct 22nd at 6PM we will be our Annual CFNH Halloween Party. Wear your best costumes and bring your own food/drinks. If you have any questions please ask a coach.
– Veteran’s Day, Friday, November 11 we will be hosting the Three Wise Men Veteran’s Day Tribute. We will be running heats at 6am, 12pm, and 6pm only. Please Register Now and select “CrossFit New Hampshire” as the team.

Warm-up Drills
I. Speed Ladder Drills
II. 2-3 rounds of
7 x Ring Rows
7 x Push-ups
7 x Wallballs (20/14)
III. Mobility

Impact/Focus: Back Squat
Work through the following sets of Back Squat using the percentage based sets outlined below.
To determine loads use 5-rep Back Squat established on 09.07.2016.

5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
5-5-5 @ 5 to 10lbs heavier than previous Back Squat training

Notes: Use your previously established Back Squat 5RM to determine warm-up loads for today.

Repetition Percentage Calculator

Post loads to comments.

“Gravitational Assist”
Complete as many rounds/reps as possible in 12:00 of
10 x Pull-ups**
10 x Power Snatch (95/65)
10 x Burpees (over bar)

**Notes: For an additional challenge athletes may substitute 5 x Bar Muscle-ups for the 10 x Pull-ups. Get some, freaks!

Post rounds/reps completed to comments.

Posted in | 5 Comments