Author Archives: Chase

07.06.2015

11705106_905454716167195_1483258900880134310_nWarm-up Drills
I. Run 400m
II. 5:00 AMRAP of
5 x Chin-ups
7 x Hollow Rocks
10 x Wallballs (20/14)
III. Mobility

Impact/Focus: Back Squat
Warm up as needed (3 sets x 5 reps) before completing the following working sets of Back Squat based off your current 1RM.

4 x 80%
3 x 85%
1 x 90%
1 x 92%

Post loads to comments.

“Chumsicle”
Complete 3 rounds for time of
Run 400m
25 x Wallball (20/14)
15 x Burpees (6″ Target)

Post times to comments.

Skill Development
4×8 Pull-ups

Notes: We will begin to add sets of pull-ups to our weekly skill development. During this time athletes should be working towards their next level of progression (deadhang, kipping, butterfly, C2B, etc…).

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07.01.2015

11193226_902078893171444_4263395076162118744_nWarm-up Drills
I. Row 3:00
II. 2-3 rounds of
5 x Deadlift (45lbs)
5 x Clean Pull
5 x Clean
5 x Push Jerk
III. Mobility

Impact/Focus #1: Clean
Following movement review, warm up as needed (3 sets x 3 reps) before completing the following workload.

Clean 1-1-1-1-1

Post loads to comments.

Impact/Focus #2: Push/Split Jerk
Warm up as needed completing the following workload.

Push/Split Jerk 5-4-3-2-1

Post loads to comments.

WOD
5-10:00 Metabolic Conditioning

Skill Development: Posterior Chain (Optional)
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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06.29.2015

1395350_902123259833674_3769453150868118381_nWe want to thank all the athletes that participated in the In-House Competition this Saturday. We were excited to see members of the community get together to meet each other in a friendly competition. We’re all excited for the future!

Warm-up Drills
I. Run 400m
II. 3 rounds of
5 x Chin-ups (Deadhang)
7 x Hindu Push-ups
10 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Back Squat
Warm up as needed (3 sets x 5 reps) before completing the following working sets of Back Squat based off your current 1RM.

5 x 75%
3 x 80%
3 x 85%
2 x 90%

Post loads to comments.

“MUTO”
Complete 5 rounds for time of
5 x Power Snatch (115/85)
10 x Pull-ups
15 x Box Jumps (24/20)

Post times to comments.

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06.26.2015

11227404_883241155055218_331419527681723216_nANNOUNCEMENT: The In-house competition is this Saturday at 9:00am. Athletes should plan to arrive for a briefing at 8:30am. We’ll be announcing the workouts and heats on Wednesday. There will be no open gym on Saturday.

UPCOMING EVENTS:
Saturday June 27th: CFNH In-House Competition
Saturday August 22nd: Virtual WOD to End Veteran Suicide

Warm-up Drills
I. 6:00 Dynamic Warm up
Jog > Run
High Knees
Butt Kicks
Shuffle
Grape Vines
Pike Walk
Etc…
II. Mobility

Impact/Focus: Clean Grip Deadlift
Warm up with 2 sets x 5 reps before completing the following workload.

Clean Grip Deadlift 5-5-5-5

Notes: During todays Deadlifts, athletes will encouraged to use double overhand hook grip.

Post loads to comments.

“Besties”
Complete the following stations for max reps in teams of 2 athletes. See notes for details.
2 rounds of
1:00 x Sledgehammer Strikes: 1:00 x Plank Hold
1:00 x Tire Leaps & Bounds: 1:00 x Mountain Climbers
1:00 x Windshield Wipers (95/65): 1:00 x Rig Hang (Knees at 90 degrees)
1:00 x Rope Pulls (Floor to standing): 1:00 x Bear Crawls
1:00 x Push-ups: 1:00 x KB Front Rack Hold (32/24)

Notes: In teams of two athletes will accumulate as many reps as possible in 1:00. On the call of “rotate” they will switch movements. This will continue until both athletes have passed through all 10 stations. Get some,,,,, Freaks!

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06.24.2015

10805653_907693658096_4750814432730354653_nANNOUNCEMENT: The In-house competition is this Saturday at 9:00am. Athletes should plan to arrive for a briefing at 8:30am. We’ll be announcing the workouts and heats on Wednesday. There will be no open gym on Saturday.

UPCOMING EVENTS:
Saturday June 27th: CFNH In-House Competition
Saturday August 22nd: Virtual WOD to End Veteran Suicide

Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Pike Walk
25ft Hip Opener
III. Mobility

Impact/Focus #1: Power Clean
Warm up as needed (3 sets x 3 reps) before working up to a heavy 1-rep Power Clean.

Power Clean 1-1-1-1-1

Post loads to comments.

Impact/Focus: Bench Press
Warm up as needed (3 sets x 5 reps each) before completing the workload below.

Bench Press 5-5-5-5-5

Post loads to comments.

WOD
5-10:00 Metabolic Conditioning

Skill Development (Optional)
Complete for quality
4 x :20 L-Sit Hold (Rings, Paralettes, or Matadors)

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06.23.2015

f9b8281718f92a79535afd97a8aa147dANNOUNCEMENT: The In-house competition is this Saturday at 9:00am. Athletes should plan to arrive for a briefing at 8:30am. We’ll be announcing the workouts and heats on Wednesday. There will be no open gym on Saturday.

UPCOMING EVENTS:
Saturday June 27th: CFNH In-House Competition
Saturday August 22nd: Virtual WOD to End Veteran Suicide

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Snatch Grip Deadlift (45lbs)
5 x Power Snatch
5 x Klokov Press
5 x Overhead Squats
III. Mobility

Impact/Focus: Snatch Complex
Following movement review, warm up as needed before completing the following workload.

Power Snatch (:02 Pause @ Knee) + Hang Power Snatch + Overhead Squat

Post loads to comments.

“Grey Zone”
Complete as many rounds/reps as possible in 12:00 of
10 x Renegade Rows (50/35)
10 x Box Jumps (24/20)
10 x Slamball (40/20)

Notes: Athletes should scale their renegade row dumbbell weight appropriately to allow for maximum intensity throughout the 12:00 time domain.

Post rounds/reps completed to comments.

Skill Development
4×8 Pull-ups

Notes: We will begin to add sets of pull-ups to our weekly skill development. During this time athletes should be working towards their next level of progression (deadhang, kipping, butterfly, C2B, etc…).

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06.22.2015

1897862_907693238936_6293857306873481938_n

I want to thank everyone for their support during my first weightlifting competition. It wouldn’t have been possible without the CFNH community behind me! Here’s to many more to come. -Chase

UPCOMING EVENTS:
Saturday June 27th: CFNH In-House Competition
Saturday August 22nd: Virtual WOD to End Veteran Suicide

Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
5 x Chin-ups
7 x Hollow Rocks
10 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Back Squat EMOTM
Warm up to 75% of 1RM Back Squat. Complete the following workload every minute on the minute for 14:00.

3 x Back Squat (~75% 1RM)

Post loads to comments.

“Lost World”
Complete 4 rounds for time of
15 x Push Press (95/65)
20 x Pistols (10L/10R Alt.)
25 x Abmat Sit-ups

Post times to comments.

Skill Development
Bulletproof Shoulders DEMO HERE

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06.17.2015

IMG_9181UPCOMING EVENTS:
Saturday June 20th: AWF Nationals
Saturday June 27th: CFNH In-House Competition
Saturday July 18th: Helen for the Homeless Fundraiser (More details to come)
Saturday August 22nd: Virtual WOD to End Veteran Suicide

Warm-up Drills
I. 7:00 Coaches Choice
II. Mobility

Impact/Focus #1: Bench Press
Warm up as needed (3 sets x 5 reps recommended) before completing the following workload.

Bench Press 3-3-3-3-3

Post loads to comments.

Impact/Focus #2: Pause Front Squats
Warm up as needed before competing the following workload. Increase weight with each set.

Front Squat 3-3-3-3-3 (23X1 Tempo)

Notes: Tempo Explanation HERE

Post loads to comments.

WOD
5-10:00 Metabolic Conditioning

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06.15.2015

11229543_883241035055230_1034473485822888292_nANNOUNCEMENT: This Saturday (6/20) there will be no Open Gym hours.

UPCOMING EVENTS:
Saturday June 20th: AWF Nationals
Saturday June 27th: CFNH In-House Competition
Saturday July 18th: Helen for the Homeless Fundraiser (More details to come)
Saturday August 22nd: Virtual WOD to End Veteran Suicide

Warm-up Drills
I. Speed Rope 2:00
II. 6:00 AMRAP of
5 x Pull-ups (Deadhang)
7 x Hollow Rocks
10 x Overhead Squat (PVC/Wall)
III. Mobility

Impact/Focus: Overhead Squat
Warm up as needed (3 sets x 5 reps) before working up to a heavy single rep effort for Overhead Squat.

Overhead Squat 1-1-1-1-1

Post loads to comments.

“Broken Palisade”
Complete as many rounds/reps as possible in 5:00 of
12 x KB/DB Thrusters (24/16)(50/35)
30 x Double-unders
Then… Complete as many rounds/reps as possible in 5:00 of
9 x KB/DB Thrusters (24/16)(50/35)
20 x Double-unders
Then… Complete as many rounds/reps as possible in 5:00 of
6 x KB/DB Thrusters (24/16)(50/35)
10 x Double-unders

Notes: There will be a :30 second rest interval between each AMRAP for athlete’s to jot down their scores and prepare for the next wave of viciousness.

Post rounds/reps completed to comments.

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06.12.2015

11390011_10205660667909485_6654318575671764163_nUPCOMING EVENTS:
Saturday June 20th: AWF Nationals
Saturday June 27th: CFNH In-House Competition
Saturday July 18th: Helen for the Homeless Fundraiser (More details to come)
Saturday August 22nd: Virtual WOD to End Veteran Suicide

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
7 x KB Deadlift (24/16)
7 x Sumo Deadlift High Pull
7 x ‘American’ KB Swings
III. Mobility

Impact/Focus: Deadlift 5-3-1+
Work through the following sets of Deadlift using the percentage based sets outlined below. To determine loads multiply 1RM by .9 with percentages being derived from the resulting number.
The final set is a ”+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial single rep.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 75%
3 x 85%
1+ x 95%

Notes: 1-Rep Maximum/Percentage Calculator
Wendler’s 5-3-1 Training Spreadsheet

Post sets/reps/loads to comments.

“Fight Gone Bad!”
3 rounds for total points of
Wallball (20/14lbs)
Sumo Deadlift High-Pull (75/55lbs)
Box Jump (20/16”)
Push Press (75/55lbs)
Row (Kcal)
Notes: In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. After each minute of work elapses athletes must move to next station immediately. One point is given for each rep, except on the rower where each calorie is one point.
Post scores to comments.

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06.10.2015

IMG_9246UPCOMING EVENTS:
Saturday June 20th: AWF Nationals
Saturday June 27th: CFNH In-House Competition
Saturday July 18th: Helen for the Homeless Fundraiser (More details to come)
Saturday August 22nd: Virtual WOD to End Veteran Suicide

Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Pike Walk
25ft Hip Opener
III. Mobility

Impact/Focus #1: Press 5-3-1+
Work through the following sets of Press using the percentage based sets outlined below. To determine loads multiply 1RM by .9 with percentages being derived from the resulting number.
The final set is a ”+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial single rep.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 75%
3 x 85%
1+ x 95%

Notes: 1-Rep Maximum/Percentage Calculator
Wendler’s 5-3-1 Training Spreadsheet

Post sets/reps/loads to comments.

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

Front Squat 2-2-2-2-2

Notes: Athletes who competed Sunday and did not complete Back Squats on Monday with have the option to make up their Back Squats today.

Post loads to comments.

WOD
5-10:00 Metabolic Conditioning

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06.08.2015

10520085_890031861042814_14226922680264471_n

Congratulations to Randi, Kerri, Brenna, Samy, Kyle, Gerry, Garrett, and Jaymes for their performance at the Three of a Kind competition Sunday! Thank you to everyone who showed up to support them. This community continues to amaze me.

Also congratulations to Alyson, Sharon, Elizabeth, Jeff, Steed, Matt, and Frank on completing the Tough Mudder Saturday! Your hard work has paid off.

UPCOMING EVENTS:
Saturday June 20th: AWF Nationals
Saturday June 27th: CFNH In-House Competition
Saturday July 18th: Helen for the Homeless Fundraiser (More details to come)
Saturday August 22nd: Virtual WOD to End Veteran Suicide

Warm-up Drills
I. Run 800m
II. 5:00 AMRAP of
5 x Pull-ups (Deadhang)
10 x Push-ups (CFGS)
15 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Back Squat 5-3-1+
Work through the following sets of Back Squat using the percentage based sets outlined below.To determine loads multiply 1RM by .9 with percentages being derived from the resulting number.
The final set is a ”+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial single rep.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 75%
3 x 85%
1+ x 95%

Notes: 1-Rep Maximum/Percentage Calculator
Wendler’s 5-3-1 Training Spreadsheet

Post sets/reps/loads to comments.

“Persistent Effort”
Complete as many reps as possible for each movement within the time allotted
5:00 x Hang Power Clean (135/95)**
4:00 x Wallball (20/14)
3:00 x GHD/Abmat Sit-ups
2:00 x Double unders
1:00 x KB Swings (32/24)

**Notes: Each time the athlete drops the barbell there will be a 5 x burpee penalty. Did someone say hook grip?

Post reps completed for each movement to comments.

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06.05.2015

11143631_883252141720786_1108748348228344713_nANNOUNCEMENTS: Samy, Kyle, Gerry, Garrett, Jaymes, Kerri, Randi, and Brenna will be completing Sunday at CrossFit Nashua. Please come down and show your support.

UPCOMING EVENTS:
–Sunday June 7th:Three of a Kind Team Event (Nashua,NH 8am)
Saturday June 20th: AWF Nationals
Saturday June 27th: CFNH In-House Competition
Saturday July 18th: Helen for the Homeless Fundraiser (More details to come)

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

Impact/Focus: Deadlift 3-3-3+
Work through the following sets of Deadlift using the percentage based sets outlined below.To determine loads multiply 1RM by .9 with percentages being derived from the resulting number.
The final set is a ”+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial single rep.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
3 x 70%
3 x 80%
3+ x 90%

Notes: 1-Rep Maximum/Percentage Calculator
Wendler’s 5-3-1 Training Spreadsheet

Post sets/reps/loads to comments.

“Nose Butter”
Complete 4 rounds for time of
20 x Calorie Row
15 x GHD/Abmat Sit-ups
10 x Sandbag Ground-2-Shoulder

Post times to comments.

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06.03.2015

11391211_887599624619371_5508951581698951855_nUPCOMING EVENTS:
–Sunday June 7th:Three of a Kind Team Event (Nashua,NH 8am)
Saturday June 20th: AWF Nationals
Saturday June 27th: CFNH In-House Competition
Saturday July 18th: Helen for the Homeless Fundraiser (More details to come)
Saturday August 22nd: Virtual WOD to End Veteran Suicide

Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunges
10 x Scorpion Stretch
III. Mobility

Impact/Focus #1: Press 3-3-3+
Work through the following sets of Press using the percentage based sets outlined below.To determine loads multiply 1RM by .9 with percentages being derived from the resulting number.
The final set is a ”+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial single rep.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
3 x 70%
3 x 80%
3+ x 90%

Notes: 1-Rep Maximum/Percentage Calculator
Wendler’s 5-3-1 Training Spreadsheet

Post sets/reps/loads to comments.

Impact/Focus #2: Hang Clean
Following movement review/warm up, complete the following workload. Increase weights as form allows.

Hang Clean 2-2-2-2-2

Note: Today’s reps will be from the hang position above the knee.

Post loads to comments.

WOD
5-10:00 Metabolic Conditioning

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06.01.2015

11351322_883243818388285_796474568624625328_nANNOUNCEMENT: Our June on-ramp starts next Tuesday June 2nd @ 6:00pm.

UPCOMING EVENTS:
Saturday June 20th: AWF Nationals
Saturday June 27th: CFNH In-House Competition
Saturday July 18th: Helen for the Homeless Fundraiser (More details to come)
Saturday August 22nd: Virtual WOD to End Veteran Suicide

Warm-up Drills
I. 8:00 Dodgeball
II. Mobility

Impact/Focus: Back Squat 3-3-3+
Work through the following sets of Back Squat using the percentage based sets outlined below.To determine loads multiply 1RM by .9 with percentages being derived from the resulting number.
The final set is a ”+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial single rep.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
3 x 70%
3 x 80%
3+ x 90%

Notes: 1-Rep Maximum/Percentage Calculator
Wendler’s 5-3-1 Training Spreadsheet

Post sets/reps/loads to comments.

“Vertical Imposition”
Complete for time
10-9-8-7-6-5-4-3-2-1 reps x Handstand Push-ups
1-2-3-4-5-6-7-8-9-10 reps x Box Jumps (30/24)

Post times to comments

Skill Development
Accumulate 3:00 of L-Sit Ring Support

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05.28.2015

22697_883239118388755_5479685630375911025_nANNOUNCEMENT: Our May Free Intro/Bring a Friend WOD will be this Saturday (5/30) at 10:00am. Open gym will run 9-10am.

Our June on-ramp starts next Tuesday June 2nd @ 6:00pm.

**The parking lot is getting painted Saturday so all athletes/visitors must park on Commercial St, the UNH lot, or at Milly’s Tavern.

UPCOMING EVENTS:
Saturday June 20th: AWF Nationals
Saturday June 27th: CFNH In-House Competition
Saturday July 18th: Helen for the Homeless Fundraiser (More details to come)
Saturday August 22nd: Virtual WOD to End Veteran Suicide

Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Warm-up
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Lateral Lunges
25ft Tumbling/Handstand Walk
III. Mobility

Impact/Focus: Power Snatch
Warm up as needed before completing the following workload. Increase weights as form allows.

Power Snatch 2-2-2-2-2

Post loads to comments.

“Cuanto Sabes”
Complete 21-15-9 reps of
Wallball (20/14)
Reverse Wallball (20/14)
Toes-2-Bar

Post times to comments.

Skill Development
Frockles’ Ab Circuit

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05.26.2015

11015219_883184875060846_4593837222216751098_nThank you to all the athletes that came yesterday to complete “Murph”. It’s always a great showing for an important Hero WOD. We’re proud of you all.

UPCOMING EVENTS:
Saturday June 20th: AWF Nationals
Saturday June 27th: CFNH In-House Competition
Saturday July 18th: Helen for the Homeless Fundraiser (More details to come)
Saturday August 22nd: Virtual WOD to End Veteran Suicide

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
7 x Hindu Push-ups
7 x Hollow Rocks
7 x Medicine Ball Cleans (40/20)
III. Mobility

Impact/Focus: Flight Simulator Hazard
Complete the following pyramid of Double-unders as many times as possible against a 10:00 Running Clock:
5-10-15-20-25-20-15-10-5

Notes: Complete each rung on the ladder unbroken before moving on. PENALTY: Each time a set is broken before completion, complete 3 x Burpees (no push-up). All the way up and down is a complete evolution.

Post rounds completed to comments.

“Saving Grace”
Complete for time
Row 1000m
30 x Clean & Jerk (135/95)
75 x GHD Sit-ups

Post times to comments.

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05.22.2015

IMG_8856Congratulations to our May on-ramp graduates Meghan (Sarah), Rebecca, Jen, Marion, Courtney, Chris, Bob (not pictured), and Bob (not pictured). Please welcome them to our community as they begin regular classes!

ANNOUNCEMENT: Our 7th Annual running and honoring of “Murph” this Monday (5/25 Memorial Day) will have heats starting at 10am and 11am sharp. Arrive 15-20 minutes prior for individual warmup, stretch, etc.. Don’t forget to wear your Red, White and Blue!

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x KB Deadlifts (24/16)
5 x SDLHP
5 x KB Swings
III. Mobility

Impact/Focus: Deadlift 1RM
Warm up with 3 sets x 5 reps each before working up to a new 1RM Deadlift.

Deadlift 1-1-1-1-1

Post loads to comments.

“Midline Recon”
3 rounds for total points of
Walking Lunges (24/16)
Sledgehammer Strikes (Alt L/R)
Sumo Deadlift High Pull (24/16)
Russian Twists

Notes: In this workout you move from each of four stations after a minute. The clock does not reset or stop between exercises. This is a four-minute round from which a one-minute break is allowed before repeating. After each minute of work elapses athletes must move to next station immediately. One point is given for each rep.

Post scores to comments.

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05.21.2015

IMG_8847UPCOMING EVENTS:
Monday May 25th: Memorial Day “Murph” (10 & 11am Heats)
Saturday June 20th: AWF Nationals
Saturday June 27th: CFNH In-House Competition
Saturday July 18th: Helen for the Homeless Fundraiser (More details to come)
Saturday August 22nd: Virtual WOD to End Veteran Suicide

Warm-up Drills
I. Dynamic Warm-up:
Jog -> Run
High Knees
Shuffle
Grape Vine
Pike Walk
Tumbling
Etc…
II. Mobility

Impact/Focus: Handstand Push-ups 5-5-5-5-5
Complete one of the following workloads based on your current progression for Handstand Push-ups. Repetitions are to be completed with strict range of motion.

I. Deficit Handstand Push-ups 5-5-5-5-5
II. Handstand Push-ups (Strict) 5-5-5-5-5
III. Handstand Push-ups (Kipping) 5-5-5-5-5
IV. Negative Handstand Push-ups 5-5-5-5-5

Post sets/reps/results to comments.

“Octane Boost”
Complete the following for time:
Run 200m
25 x Thrusters (95/65lbs)
25 x Ring Push-ups
Run 200m
20 x Thrusters (95/65lbs)
20 x Ring Push-ups
Run 200m
15 x Thrusters (95/65lbs)
15 x Ring Push-ups
Run 200m
10 x Thrusters (95/65lbs)
10 x Ring Push-ups

Post scores to comments.

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05.20.2015

FullSizeRender-7UPCOMING EVENTS:
Monday May 25th: Memorial Day “Murph” (10 & 11am Heats)
Saturday June 20th: AWF Nationals
Saturday June 27th: CFNH In-House Competition
Saturday July 18th: Helen for the Homeless Fundraiser (More details to come)
Saturday August 22nd: Virtual WOD to End Veteran Suicide

Warm-up Drills
I. Run 400m
II. 9 Fundamentals x 5 reps each
III. Mobility

Impact/Focus #1: Press 1RM
Warm up with 3 sets x 5 reps each before working up to a new 1RM Press.

Press 1-1-1-1-1

Post loads to comments.

Impact/Focus #2: Snatch
Warm up as needed before completing the workload below.

Snatch 3-3-3-3-3

Post loads to comments.

WOD
5-10:00 Metabolic Conditioning

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05.18.2015

IMG_8761Roberto trying to keep up with the Amoskeag U-19 Rugby Team.

Upcoming Events: Monday May 25th: Memorial Day “Murph” (10 & 11am Heats)
Saturday June 20th: AWF Nationals
Saturday June 27th: CFNH In-House Competition
Saturday July 18th: Helen for the Homeless Fundraiser (More details to come)

Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
5 x Pull-ups
7 x Push-ups (CFGS)
10 x Medicine Ball Cleans (40/20)
III. Mobility

Impact/Focus: Back Squat 1RM
Warm up with 3 sets x 5 reps each before working up to a new 1RM Back Squat.

Back Squat 1-1-1-1-1

Post loads to comments.

“Hot Plate”
Complete as many rounds/reps as possible in 8:00 of
5 x Power Cleans (155/115)
10 x Lateral Burpees (Over Bar)

Post rounds/reps completed to comments.

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