The Blog

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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06.01.2017

FullSizeRender.jpg-1ANNOUNCEMENTS: – 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. 9 Foundational Movements x 5 Reps each II. Mobility Impact/Focus: Front Squat Heavy Singles Warm up as needed (3 sets x 2-3 reps each) before completing the following workload for Front Squats. Utilize additional sets of single reps to build to the 90-95% workload range as needed to facilitate best lifting performance. Front Squat 1-1-1-1 (90-95% of 1RM) Notes: Get some (comma) freaks. Post loads to comments. "Put Five On It" For time 25 x Wallball 20 x Toes-2-Bar 20 x Burpee (both hands to rig) 20 x Wallball 15 x Toes-2-Bar 15 x Burpee (both hands to rig) 15 x Wallball 10 x Toes-2-Bar 10 x Burpee (both hands to rig) Post scores to comments.
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05.31.2017

IMG_2048ANNOUNCEMENTS: – 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. 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: Power Clean + Push Jerk Warm up as needed (3 sets x 3 reps) before working to establish a heavy single repetition record. Power Clean + Push Jerk 1-1-1-1-1 Drop Sets 3x2 @ 80% Notes: Today is not necessarily a 1RM effort but rather a heavy single based on how your body responds. Technique takes precedence as usual. Drop sets will be based off highest number hit. Post loads to comments. "All In The Hips" Complete 10-9-8-7-6-5-4-3-2-1 reps for time of KB Swings (32/24) Box Jumps (24/20) Post times to comments.
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05.30.2017

18700727_1409152105797451_1374280530790289475_oThank you to everyone that took time out of their weekend to show their respects for "Murph" and those who have given the ultimate sacrifice this morning. It was a great turnout and awesome atmosphere. This community continues to amaze us. It was a great kick off to an exciting summer! - CFNH Coaches ANNOUNCEMENTS: - 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. Row 500m II. Coaches Choice III. Mobility "Victory Laps" Complete as many rounds/reps as possible in 13:00 of Row 500m 10 x Slamball (40/20) 25 x Abmat Sit-ups Post rounds/reps completed to comments. ROMWOD "Abiding"
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05.30.2017

murph3-582x319“No greater love than this, that he lay down his life for his friends.” --John 15:16 Today we honor the memories of our fallen comrades by enduring the workout named in honor of Navy Seal Medal of Honor recipient 1st Lt. Michael Patrick Murphy. *** Please plan to arrive at the gym at 9am to warm-up and setup logistically. If you plan to use a vest for the workout please bring your own the gym will not be able to supply them. “MUPRH” For time 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it. Post time to comments. Understanding the Significant of the Memorial Day Hero WOD "MURPH" The following article excerpt and link details the events and circumstances surrounding the ultimate self-sacrifice for their brothers in arms and country of peers that these men made. Link to full BOX LIFE MAGAZINE Article found HERE. Excerpt: " 'MURPH' is named after Navy Lieutenant Michael Murphy, who was killed in action in Afghanistan June 28th, 2005. He was 29-years-old. After graduating from Penn State University in 1998, Murphy rejected offers to attend law school and instead accepted a commission in the United States Navy and became a SEAL in July 2002. For a man whose nickname was ‘The Protector’, the decision made perfect sense. In fact, when Murphy was in the 8th grade, he was suspended from school for fighting with bullies that were trying to shove a special needs child into a locker. And Gary Williams, author of “Seal of Honor,” a biography of Murphy, recounts a story where Murphy protected a homeless man who was collecting cans from a gang of thugs. Navy_SEALs_in_Afghanistan_prior_to_Red_WingIn early 2005 Murphy was assigned to SEAL Delivery Vehicle Team ONE as officer in charge of Alpha Platoon and deployed to Afghanistan. In June of that year, Murphy was leading a four-man reconnaissance team in Kunar province as part of a counter-insurgent mission (the other men in Murphy’s team were Danny Dietz, Matthew Axelson and Marcus Luttrell). During the mission the team encountered a group of local goat herders. A discussion was held among the four SEALs regarding the rules of engagement and what they should do with the herders, who were being held at gunpoint. Eventually the men decided to release them, but not soon after the SEALs were surrounded and ambushed by an overwhelming Taliban force. Murphy, who was trying to reach HQ via satellite phone, willingly exposed himself to enemy fire by stepping into a clearing where he might get a signal to make the call. Murphy was shot in the back, but still managed to calmly complete the call for reinforcements and return to his position to continue the fight with his men. HQ sent an MH-47 Chinook helicopter to rescue the team, but while attempting to set down in rugged terrain, the helicopter was hit by a rocket-propelled grenade, killing all 16 men on board. Murphy, Dietz, and Axelson were all killed in action. Luttrell was the only survivor and was eventually rescued after several days of wandering the mountain and being protected by the people of an Afghan village...", Read the entire article by following the link above. Thank you to all of our community for honoring this holiday in such a profoundly special way.
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05.26.2017

FullSizeRender 3ANNOUNCEMENTS: – Join us for Memorial Day “Murph” on Monday May 29th at 9am. -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 25ft x Farmers Walk (Left) 25ft x Farmers Walk (Right) 7 x SDLHP 7 x KB Swings III. Mobility Impact/Focus: Deadlift Every :90 Warm up as needed before completing the following workload of Deadlift every :90 for 10 sets total. 3 x Deadlift Notes: Athletes should plan to increase weight every 1-2 sets as form allows. Post loads to comments. "Swedish Fish" Complete as many rounds/reps as possible in 6:00 of Row 250 30 x Double unders Rest 2:00 Complete as many rounds/reps as possible in 6:00 of Row 250 30 x Double unders Post total rounds/reps completed to comments. Skill Development Mobilize in preparation for "Murph"  
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05.25.2017

IMG_1720 ANNOUNCEMENTS: – Join us for Memorial Day “Murph” on Monday May 29th at 9am. -Charity’s Veteran Run To Home Base 9k fundraiser page link found HERE. Warm-up Drills I. Coach's Choice II. Mobility Impact/Focus: Push or Split Jerk 1RM Warm up as needed (3 sets x 5 reps) before completing the workload below. Push or Split Jerk x 1-1-1-1-1RM Notes: Athletes should attempt to increase weight for each set, working up to a maximum effort single repetition Push Jerk. Get some, freaks. Post loads to comments. "Blackjack" Four rounds for time of 9 x Burpees 15 x Slamball (40/20lbs) 21 x Wallball (20/14lbs) Post scores to comments.
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05.24.2017

FullSizeRenderANNOUNCEMENTS: – Join us for Memorial Day “Murph” on Monday May 29th at 9am. -Charity’s Veteran Run To Home Base 9k fundraiser page link found HERE. Warm-up Drills I. Run 400m/Row 500m 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 #1: Snatch Doubles Warm up as needed (3 sets x 3 reps) before completing the following workload for Snatch. Snatch 2-2-2-2-2 Post loads to comments. Impact/Focus #2: KB Swing/GHD EMOTM Complete the following workload every minute on the minute for 10:00. Even: 15 x 'American' KB Swings (32/24) Odd: 15 x GHD Sit-ups ROMWOD "Pigeons, Puppies, & Frogs"
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UPCOMING EVENTS

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