WOD Thursday 30JUN11

“Tabata Something Else” Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises. Post total reps from all 32 […]

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WOD Wednesday 29JUN11

          CFNS will now offer an open class Monday – Friday at 5:30pm. The “Starting CrossFit” classes will continue at the regularly scheduled time with no changes. 7 Rounds for time of: 15 Wall Ball 12 Hand lift push ups 9 Pull-ups

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WOD Monday 27JUN11

           20 minutes to find 2 rep max hanging squat clean. Then 20 Minutes to complete 3 rounds of: 1 x 50M sled pull @ 75/135 15 burpees Each round is timed, but you can rest as needed between rounds. There is no set rest period but you have to […]

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WOD Saturday 25JUN11

                      This is what the 1000 a.m. group saw on the board this morning! Skill work 20 minutes of rope climbing Met-Con 5 Rounds for time: 2 Rope assents 10 ring dips 10 DL @ 135lbs  

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WOD Friday 24JUN11

20 minutes of Clean practice.  Keep the weight low and work on technique.   “Grace” For time (10 minute time-limit): 30 Clean & Jerks, 135/95lb Post “Grace” times to Comments.

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WOD Thursday 23JUN11

As predicted…. Based on demand we have changed the hours we offer our open and “Starting CrossFit” classes. Frequent our schedule page for updated info. Effective 23 June 2011: We will now hold a 4:30 and 6:30pm open CrossFit class on Tues, Thurs, and Friday The “Starting CrossFit” class will now be offered at 5:30pm […]

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