Tuesday 08.28.2018

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It begins with the first On-ramp training day. Our CrossFit On-ramp Program is designed as a three week long progression of six workouts & periods of instruction on movements, exercises, and training principles. Each On-ramp class is tailored for those interested in CrossFit who may be new to physical training, or are coming from other fitness backgrounds which may be different from our CrossFit methodology and community based fitness approach.
On-Ramp Information Homepage Linked Here: ON-RAMP
Please arrive prior to class early enough to allow for introductions and a pre-class overview of the night’s training.
We look forward to meeting you
–CFNH Coaches

Warm-up Drills
I. Coach’s Choice
II. Dynamic Mobility
*Ex’s: Duckwalk, Samson Stretch, Alt. Lateral Lunges, Pike Walk, Bear Crawl, Inchworms, Scorpions, Spiderman Lunges (aka Groiners)
III. Mobility

Impact/Focus: Pistols
Complete 5 Rounds of the following set/rep workload. Rest 1:00 between working sets, alternate legs each repetition. The assigned sets are total reps for both legs.

5 Rounds of
8-10 x Pistols
Rest 1:00

Post movement level/scaling notes and scores to comments.

Complete as many rounds and repetitions as possible in 10:00 of

Power Clean x 2,4,6,8…
Double-Unders x 25

Notes: Weight for today’s Power Clean movement is advised at 155/105lbs for Rx and 185/155 for rx+. Scale appropriately to facilitate form and intensity/training yield. The Rx to Rx plus guidelines for weights are utlized as an example of how potential levels of challenge might be applied.

Post scores to comments.

Samy Daghir

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