Wednesday, July 30, 2014


Yoga tomorrow at 6:30pm!

Push Press 5 sets 3 reps 45%

EMOM 6 min:
10 push press (bar) plus 20 single unders

Test: Metcon 10 min cap
For time:
500m row
40 Air Squats
30 Sit-ups
20 Push-ups
10 Pull-ups
Perform in Heats

Tuesday, July 29, 2014

"The 2014 CrossFit games have just taken place, and some amazing performances of strength, power, skill, and endurance were seen from the participants.  We are all capable of dramatic improvement and of doing things that we never thought possible.  For those of you who have been with CFNM for 6 months or more, compare your current level of fitness with what you were able to do when you first tried a WOD.  Don’t compare your performance/abilities with anyone but yourself.  I have seen some members’ 1RM back squat increase by 50%, while others have conquered rope climbs, double unders, pull-ups, muscle-ups….the list goes on and on.  If you haven’t reached your short term goal yet, keep working at it – breakthroughs happen every day.  Every WOD you complete makes you better than you were before. "-Coach George

OH Squat 3 sets 8 reps 37%

4 rounds:
10 PVC wall squats + 50ft bear crawl

5 rounds
25 KBS 53/35
1 min arch flutter kicks

Optional: GHD back extensions 4x6

Monday, July 28, 2014

We will be testing over the next few weeks. Make sure that your test and wod scores get on the whiteboard!

Back Squat 5 sets 3 reps 80%

3 rounds
Run 200m + 15 goblet squats (rest as needed between rounds)

Test:  max unbroken kipping pull ups (ring rows)

Test Metcon (10 min cap)
Double unders
Sit ups


Saturday, July 26, 2014

Go Jolynn!
See you guys at the CrossFit Games watching party tonight!

With a partner for time:
100 Double Unders
150 Sit-ups
100 KB Swings (53/35)
Run 200m
100 KB Swings
150 Sit-ups
100 Double Unders

Friday, July 25, 2014

Squat clean from floor 5x3 55% of 1rm bs

Run 200m + 10 MB hang squat cleans
Repeat x3, rest as needed

16 min EMOM
Even 4 clean and jerks (30% of 1rm back squat)
Odd: 5 ring dips + 5 box jumps (24/20)

Thursday, July 24, 2014

Yoga tonight at 6:30pm. FREE for members, $15 for non members.

5 rounds:
30 sec mtn climbers
30 sec rest
30 sec goblet lunges
30 sec rest
30 sec supine ring rows
30 sec rest