Tuesday 02.28.2023

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Currently we are hosting normal hours of operation for the AM & PM classes.

If inclement weather forces changes to this we will update this post & the CFNH Facebook page to reflect accordingly.

Stay safe if you are traveling today, Ninjas!

Jimmy shows us how a mustache is best put to use; Yesssssssss, he hit this lift of a Thruster…

Warm-up Drills
I. Row 500m or Jumprope 2:00
II. ROMWOD/Pliability Routine: “23.2 Recovery” x 14:00

Impact/Focus: Dumbbell Snatch
Every Minute on the Minute (EMOTM) work through the sets/reps outlined below. Climb weight as able.

1-arm Dumbbell Snatch EMOTM x 9:00
3R+3L x Minutes 1,2,3
2R+2L x Minutes 4,5,6
1R+1L x Minutes 7,8,9

*2 sets at light weight/metcon prep weight practicing hand to hand switch technique.


  • Emphasis on preserving palms (ie. preventing rips) by reserving Hand to Hand switch technique for drop sets (lightweight sets performed after the EMOTM) and MetCon prep today.

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“Classical Conditioning 23.I”
Versus a 12:00 time cap
Complete 3 Rounds for time of

Row 25/20kcal
20 x 1-arm Dumbbell Snatch (50/35lbs)
25 x Abmat Sit-ups (butterfly)
*After completing 3 Rounds…
Finish with a burner/redline pace 25/20kcal Row


  • Dumbbell Snatch is 1-arm, alternating Left & Right arms each rep.
  • Scale weight as needed to reinforce technique development & permit intensity in conditioning conduct.
  • Substitution movement examples: Bumper G20H (45/35lbs) or American KB Swings (24/16kg) at 1:1 reps.
  • Rx+ may opt up to 21 x GHD Sit-ups per round & 75/50lbs for the Dumbbell, mix and match as needed provided the intended training stimulus is prioritized (discussed as applicable during whiteboard brief).
  • WOD Name curiosity itching? This workout represents a classic CrossFit style MetCon representing the three domains of Monostructural (‘cardio’), Weightlifting and Gymnastic movements. Yahtzee, mind nuggets.

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Samy Daghir

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