Friday 08.31.2018

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We want to wish Brigit good luck as she moves back home to South Dakota. We’ll see you again soon!

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. Run 400m
II. 2-3 rounds of
5 x Pull-ups
5 x Push-ups
5 x Deadlift
5 x Clean
5 x Jerk
III. Mobility

Impact/Focus: Clean & Jerk
Warm up as needed before completing the following workload for Clean & Jerk.

Clean & Jerk 2-2-2-2-2 (80%)

Notes: For today’s percentages athletes should base their weight off the single rep effort last week on 08.24.2018.

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“Old Timer”
Complete for time
Run 800m
20 x Bar Muscle-ups
Run 800m

Notes: Scaled workload for today’s workout will be 5 rounds of 5 x Pull-ups (chest-2-bar if possible) and 5 x Ring Dips.

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