Tuesday, May 24, 2016

Coming soon...CrossFit North Mesquite Book Club! If you are interested we will have an information meeting on Saturday, June 4th after the competition. Email Amy for details!

With a continuously running clock:
21 – 15 – 9:
Deadlifts (225/155)
400 Meter Run
Then immediately (no rest after last 400m run)
5 min push ups
Score= time for DL and run + total # push ups
1min: airplane stretch R (to stretch out pecs from push ups)
1 min: airplane stretch L
2 min: band hamstring stretch each leg


Monday, May 23, 2016

Would you like to increase your range of motion? An increased range of motion can allow your body to generate more power, to work more efficiently and improves posture.

CrossFit North Mesquite will now offer the gym membership of ROM WOD to members who are interested. ROM WOD offers daily stretching and mobility wods.

You can purchase your own individual ROM WOD subscription for $14/month.. However, CFNM will offer the service to those interested for an additional $3 to your current membership.

"Why not boost your performance and feel better than ever? Personally, I have subscribed to ROM WOD for the last couple of months. My little athlete and husband both use the service and love it. Please speak to a coach if you are interested."- Coach Alma
8 min EMOM
Even: 8 heavy Russian  KBS
Odd: max unbroken strict pull ups (ring rows, bands)
Set clock for 12 min
Every 3 min complete
45 double unders (135 singles)
15 unbroken wall balls 20/14
10 box jumps 24/20
Repeat for 4 cycles
MOB WOD:  set clock for 6 min
1 min: box shoulder stretch
2 min: pigeon stretch while stretching wrists R, L

Sunday, May 22, 2016


Be strong this week!

Can you believe we are close to wrapping up two weeks in the nutrition challenge? Maybe the first week was tough with decreased energy and perhaps headaches from sugar withdrawal. Hopefully you have tweaked your meals and snacks and are feeling leaner, stronger, and more energy from the nutrient dense foods that you are now eating.  We all took on this challenge for different reasons. But the best part about these nutrition challenges is that we have the support of like minded individuals with common goals- to be better humans! Leaner, stronger, healthier humans! This half way point is a great opportunity to reevaluate our goals and get more disciplined! Have you had moments of temptation or weakness? How did you respond? This is just a nutrition challenge. We face many challenges in life. Use this challenge to foster personal mental, physical, and emotional growth. At the end you will have achieved some personal goals and gained confidence for future life challenges!


Saturday, May 21, 2016

Try your first CrossFit class for FREE today! Bring a friend!

Are you a fat burning beast? This article is a MUST read if you want to maximize your remaining time on this challenge!

To find out if you’re fat-adapted, the most effective way is to ask yourself a few basic questions:
  • Can you go three hours without eating? Is skipping a meal an exercise in futility and misery?
  • Do you enjoy steady, even energy throughout the day? Are midday naps pleasurable indulgences, rather than necessary staples?
  • Can you exercise without carb-loading?
  • Have the headaches and brain fuzziness passed?

3 rounds for time
Run 400m
15 med ball cleans
15 push ups
15 WB
Calf stretch
2 min R
2 min L
Couch stretch
2 min R
2 min L

Friday, May 20, 2016

What would define success on this challenge to you? Are you striving for perfection? Is that realistically attainable? Or are you happy with several small baby steps in the right direction? If you have a slip up, can you immediately get back on track or do you just give up? Strive to do your best and your success might surprise you and inspire others!

“Whether you think you can, or you think you can't--you're right.” –Henry Ford
Now let's see who is paying attention. Earn 2 points for your team today by answering any of the questions above or responding to the quote! Your thoughts just might inspire someone!
For time:
2 Rounds:
20 Pistols
15 Power Cleans (115/75)
Then immediately
3 Rounds:
200m run
15 Burpees
10 Front Squats (115/75)
3 rounds, not for time:
Max rep unbroken toes to bar
10 barbell back extensions
MOB WOD 6 min:
Couch stretch
2 min R
2 min L
2 min wrist stretching

Thursday, May 19, 2016

Try your first CrossFit class for FREE today!

EMOM 4 min:
5 Tempo push ups 40X1
Tabata air squats
Rest 1 min
Tabata hand release push ups

Rest 1 min
Tabata barbell push press

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
MOB WOD: 6 min
2 min: 1 min each partner-shoulder stretch
2 min: pole squat
2 min: 1 min each partner – shoulder stretch