Thursday, September 18, 2014


Attention Competitors! If you are on a team and competing in the Member's Only Competition Saturday, September 27, we will hold 2 open gyms this week!
You can use this time to get with your team, strategize and try out the movements.
Open Gym times:
Friday 6:30pm
Saturday 8:30am
If you can't make it, no worries! We have been doing all of the movements in the wods for the past few weeks for extra practice! So you'll be ok!

A) WOD
5 rounds
3 Power Clean
3 Hang Power Clean
3 Jerk

* Rest as needed between rounds. Add weight each round if you like, but make sure to use a weight that you can perform all 9 reps without having to put the bar down.
 Score= total weight lifted

B) Pull up progression work

Wednesday, September 17, 2014




Every 2 min for 4 sets:
4 front squats
8 back squats
93% or Monday's weight
 
or
 
Endurance
Every 2 min for 4 sets:
12 goblet squats
100m run


For time:
100ft bear crawl
100 double unders
50 pistols
40 CTB pull ups
30 ring dips

Tuesday, September 16, 2014




A) Tabata muscle snatch with bar

400m Run

Tabata Push ups

400m Run

Tabata Hollow flutter kicks

400m Run
 
 
B) Pull up progression work

Monday, September 15, 2014



Don't forget to check in to Facebook when you arrive for your WOD this week!

Strength
Every 2 min for 4 sets
4 front squats
8 back squats
40% of 1rm back squat

 or

Endurance
Every 2 min for 4 sets:
12 goblet squats
100m run
 
Metcon (15min cap)
21-15-9
Thrusters (95/65)
KBS 53/35
T2B

Sunday, September 14, 2014



September Events CrossFit North Mesquite! Mark your calendars!
1000 Burpee Challenge! How is your progress? We are almost at the half way mark! Get those burpees done!
Strict & Simple Nutrition Challenge Some of our most disciplined athletes and coaches have been crushing this challenge!  Team Pride and Team Domination are eating clean and getting lean!
9/15 Tomorrow kicks off our Facebook Check In Challenge!
9/27 Member's Only Team Competition: Teams are set, wods are ready! You will see the movements in the daily wod to help all athletes prepare!
9/30 Mesquite Chamber Taste & Trade 4pm-8pm at the Mesquite Convention Center: Dr. Asa has a booth at this event. And it will be a fun way to conclude the Nutrition Challenge!

Mark your calendar for Friday October 3rd while you are at it!
We are starting a fun, new CFNM Community Potluck WOD on the first Friday of each month!
Here's how it will work:

When: First Friday of each month (starting October 3rd)
Time: 6:30pm
WOD: Max out on a lift, then choose either a Hero WOD or a girl.

After the WOD, we will eat and socialize! We will supply the meat, but in order to participate in the wod, you must bring a Paleo potluck side dish. This will be a great time for coaches and athletes to meet new members, socialize, and just hang out. Look for a sign up whiteboard at the end of September!

Saturday, September 13, 2014

 

September Events CrossFit North Mesquite! Mark your calendars!

1000 Burpee Challenge! How is your progress? We are almost at the half way mark! Get those burpees done!
Strict & Simple Nutrition Challenge Some of our most disciplined athletes and coaches have been crushing this challenge!  Team Pride and Team Domination are eating clean and getting lean!
9/15 Next week we will have a Facebook Check In Challenge! Get some practice in today and check in when you arrive for your WOD!
9/27 Member's Only Team Competition: Teams are set, wods are ready! You will see the movements in the daily wod to help all athletes prepare!
9/30 Mesquite Chamber Taste & Trade 4pm-8pm at the Mesquite Convention Center: Dr. Asa has a booth at this event. And it will be a fun way to conclude the Nutrition Challenge!

Mark your calendar for Friday October 3rd while you are at it!
We are starting a fun, new CFNM Community Potluck WOD on the first Friday of each month!
Here's how it will work:

When: First Friday of each month (starting October 3rd)
Time: 6:30pm
WOD: Max out on a lift, then choose either a Hero WOD or a girl.

After the WOD, we will eat and socialize! We will supply the meat, but in order to participate in the wod, you must bring a Paleo potluck side dish. This will be a great time for coaches and athletes to meet new members, socialize, and just hang out. Look for a sign up whiteboard at the end of September!



A) Partner WOD
20 min AMRAP
Run 400m
50 MB Russian Twists
40 Wall Ball tosses
30 MB Squat cleans



B) Pull Up Work
If you do not have a strict pull up, stick with the first column. A negative starts with the chin above the bar, then lower yourself as slowly as possible until the elbows are fully extended.

If you can do 3-5 strict pull ups, you will follow column 2. If you have more than 5 strict pull ups, you will follow column 3. Those following columns 2 and 3 will perform all negatives with their legs in the L position and attempt L pull ups.