Author Archives: Chase

01.18.2017

16105648_1273168529395810_1794679311616420558_nTHE 2017 CROSSFIT OPEN IS FEB 23 – MAR 27… REGISTER AND COMPETE ALONGSIDE YOUR COMRADES!

Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
25ft Waiters Walk
10 x Overhead Squat (45lbs)
10 x Hollow Rocks
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 2-2-2-2-2

Post loads to comments.

Impact/Focus #2: Unbroken Reps
Rotate through the following stations working to complete the assigned reps unbroken in 1:00.

4 rounds
1:00 x Wallball (20/14) (20 reps)
:20 Rest
1:00 x Sledgehammer Strikes (20 reps)
:20 Rest
1:00 x GHD Sit-ups (20 reps)
:20 Rest

Skill Development
CFNE Bulletproof Shoulders: DEMO HERE

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01.16.2016

img_6399Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
:20 Handstand Hold
10 x Hollow Rocks
10 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Back Squat
Warm up as needed before completing the following workload based off your 1RM Back Squat from 01.09.2016.

7 @ 65%
6 @ 70%
5 @ 75%
4 @ 80%
3 @ 85%
2 @ 90%

Post loads to comments.

“Vertical Dreams”
Complete as many reps as possible in 10:00 climbing with the following rep scheme:
2-4-6-8-10 etc… x Handstand Push-ups
2-4-6-8-10 etc… x Box Jumps (24/20)

Post rep completed to comments.

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01.12.2016

fullsizerender-74Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Snatch Grip Deadlift
5 x Hang Power Snatch
5 x Overhead Squat
5 x Klokov Press
III. Mobility

Impact/Focus: Hang Power Snatch
Warm up as needed (3 sets x 3 reps) before completing the following workload for Hang Power Snatch (@ Knee Cap).

Hang Power Snatch 3-3-3-3-3

Post loads to comments.

“Oar’s Revenge”
Complete as many rounds/reps as possible in 6:00 of:
Row 250m
10 x Ring Dips

Rest 2:00

Complete as many rounds/reps as possible in 5:00 of:
Row 250m
10 x Burpees Over Rower

Post rounds/reps completed to comments.

Skill Development
Muscle up Work (Full, Transitions, Negatives, etc.)

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01.11.2016

fullsizerender-73Warm-up Drills
I. Run (Indoors)
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: Push Press 5RM
Warm up as needed (3 sets x 5 reps) before working to establish a new 5-rep maximum effort for Push Press.

Push Press 5-5-5-5-5RM

Post loads to comments.

Impact/Focus #2: Midline Strength
Complete 4 rounds for quality of
10 x Slamball (40/20)
15 x GHD Sit-ups
20 x Russian Twists (40/20)

WOD
5-10:00 Metabolic Conditioning

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01.09.2016

img_3586

The goal and PR boards have been erased. Now let’s fill them back up!

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

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

Back Squat 1-1-1-1-1RM

Notes: This is the day many of you have been waiting for. Let’s go Freaks!

Post loads to comments.

“Hush”
Complete as many rounds/reps as possible in 10:00 of
10 x Push-ups
10 x ‘American’ KB Swings (32/24)
15 x Wallball (20/14)

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01.03.2016

fullsizerender-72ANNOUNCEMENTS
-Our January on-ramp class begins Tuesday January 3rd @ 6pm. Tell your friends!

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Pull-ups (Deadhang)
7 x KB Swings (24/16)
10 x Hollow Rocks
III. Mobility

Impact/Focus: Muscle-ups
Select from the following for Muscle-up training options based on skill competency:
I. Kipping Muscle-ups 4-4-4-4-4
II. Strict Muscle-ups 2-2-2-2-2
III. Transitions 8-8-8-8-8
IV. Supersets 7-7-7-7-7 of
Pull-ups + Ring/Static Dips

Post training to comments.

“The Dirty Bittles”
Complete the following for time against an 16:00 time cap
10 x Handstand Push-ups
20 x Box Jumps (24/20”)
30 x Slamball (40/20)
40 x Wallball (20/14lbs)
50 x ‘American’ KB Swings (24/16)
60 x GHD Sit-ups

Notes: Scaling will be 1 x Muscle-up = 3 x Pull-ups + 3 x Dips, 1 x Handstand Push-ups = 2 x DB Strict Press. Hustle, freaks.

Post times to comments.

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12.30.2016

img_3378

Batman?

CFNH Holiday Hours
Saturday Dec 31st: Open Gym 9-11am
Sunday Jan 1st: CLOSED
Monday Jan 2nd: CLOSED
**Unless a date is listed above all other classes will be regular hours.

ANNOUNCEMENTS
-Our January on-ramp class begins Tuesday January 3rd @ 6pm. Tell your friends!

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
25ft Waiter’s Walk
7 x KB Sumo Deadlift High Pull
7 x KB Swings
III. Mobility

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

Deadlift 3-3-3-3-3

Post loads to comments.

“Abbatoir VI”
Complete 6 rounds (:30 work/:20 rest)
GHD Sit-ups
KB Snatch (24/16)
Push-ups

Post scores to comments as total reps per movement.

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12.27.2016

15665447_1259225410790122_3078044068190225398_nWe are excited to announce yet another future CFNHer!!! Congratulations to Luke and Erica!!! Boone is a soon to be big brother to baby girl Grilli!

CFNH Holiday Hours
Saturday Dec 31st: Open Gym 9-11am
Sunday Jan 1st: CLOSED
Monday Jan 2nd: CLOSED
**Unless a date is listed above all other classes will be regular hours.

ANNOUNCEMENTS
-Our January on-ramp class begins Tuesday January 3rd @ 6pm. Tell your friends!

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

Back Squat 3-3-3-3-3

Notes: Athletes should aim to achieve a number higher than their back squat weight from last week on 12.19.2016 that was done for 5 reps.

Post loads to comments.

“Krampus”
Complete 15-12-9-6-3 reps for time of
Toes-2-Bar
Box Jumps (24/20)
Burpees

Post times to comments.

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12.23.2016

fullsizerender-71Congratulations to our December on-ramp graduates! Please welcome Pat, Jack, Zona, and Evan to our family. They’ll be crushing workouts along side you soon.

CFNH Holiday Hours
Saturday Dec 24th: “Nightmare Before Christmas” heats at 9am & 10am ONLY. (Gym will open at 8:30am)
Sunday Dec 25th: CLOSED
Monday Dec 26th: CLOSED
Saturday Dec 31st: Open Gym 9-11am
Sunday Jan 1st: CLOSED
Monday Jan 2nd: CLOSED
**Unless a date is listed above all other classes will be regular hours.

Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
5 x Pull-ups
10 x Wallball (20/14)
10 x Abmat Sit-ups
III. Mobility

“Santa’s Workshop”
Complete as many rounds/reps as possible in 14:00 of
Row 500m
12 x Ring Push-ups
18 x GHD Sit-ups

Post rounds/reps completed to comments.

Skill Development
Complete 4-5 rounds for quality of
8 x Single Leg Romanian Deadlift (Left)
8 x Single Leg Romanian Deadlift (Right)
:20 x L-Sit Hold

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12.21.2016

15621750_10210099396194167_1160486179500253804_nCongratulations to Coach Rich for getting pinned on his Warrant Officer Candidate rank yesterday!

CFNH Holiday Hours
Saturday Dec 24th: “Nightmare Before Christmas” heats at 9am & 10am ONLY. (Gym will open at 8:30am)
Sunday Dec 25th: CLOSED
Monday Dec 26th: CLOSED
Saturday Dec 31st: Open Gym 9-11am
Sunday Jan 1st: CLOSED
Monday Jan 2nd: CLOSED
**Unless a date is listed above all other classes will be regular hours.

Warm-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 #1: Power Clean
Warm up as needed (3 sets x 3 reps) before completing the following workload for Power Clean.

Power Clean 3-3-3-3-3-3 (75% 1RM)

Notes: Today’s workload should be completed as unbroken reps. If you do not have a current 1-rep max then you should reference your scores from 11.15.2016 and use a similar weight today.

Post loads to comments.

Impact/Focus #2: Turkish Get-up
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)

Notes: Compare scores to 10.27.2016

Post loads to comments.

WOD
5-10:00 Metabolic Conditioning

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12.19.2016

fullsizerender-70Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Pull-ups (Deadhang)
10 x Push-ups (CFGS)
15 x Air Squat (Wall Therapy)
III. Mobility

Impact/Focus #2: Back Squat (Week 13)
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 @ 5-10lbs 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.

“Sleigh Bells”
Complete 4 rounds for time of
20 x Kcal Row
50′ x Burpee Broad Jumps
50 x Double unders

Post times to comments.

Posted in | 4 Comments

12.16.2016

fullsizerender-69Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
10 x Suitcase Deadlift (24/16)
10 x SDHP
10 x Scorpions
III. Mobility

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

Deadlift 5-5-5-5-5

Post loads to comments.

“Stay Frosty”
Complete 21-15-9 reps for time
Thrusters (95/65)
Burpees

Post times to comments.

Skill Development
MOBILIZE!

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12.14.2016

fullsizerender-68Warm-up Drills
I. Run (Indoors)
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: Push/Split Jerk
Warm up as needed (3 sets x 3 reps) before completing the following workload for Push/Split Jerk.

Push/Split Jerk 3-3-3-3-3

Impact/Focus #2: Back Squat (Week 12)
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 @ 5-10lbs 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.

WOD
5-10:00 Metabolic Conditioning

Posted in | 4 Comments

12.12.2016

fullsizerender-67Thank you to the United States Marine Corps Pooles for coming in on Saturday for a workout.

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Pull-ups (Deadhang)
10 x Push-ups (CFGS)
15 x Overhead Squats (PVC)
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.

“Bennett”
Complete 10 Rounds of the following for time, where each round is against a 2:00 running clock:
10 x Pull-ups
10 x Air Squats
10 x Clapping Push-ups
10 x KB Swings (32/24)

Notes: Each round is against a 2:00 Running Clock (This WOD is 20:00 in total length). Any time left on the clock after each Round’s workload is complete is earned rest time… Today it truly pays to be a winner.
Athletes may go a full 10 Rounds, but this is a survival of the fittest format of training where only those that make the cutoff time will proceed.
Scaling: 5 Rounds for time as a traditional time priority CF WOD.

Post scores to comments.

Posted in | 3 Comments

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 | 4 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

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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