Saturday, October 25, 2014

Make up a WOD today.
Come visit the coaches of CrossFit North Mesquite at the Vitamin Shoppe in Mesquite from 11am-2pm.  The link has directions as well as a coupon in case you are in need of any supplements!
Enter your name and email address for a drawing to win one month of CrossFit or Boot Camp classes  3x/week! (offer for new members only)

Friday, October 24, 2014

She is our most dedicated blog poster, long time CFNM athlete from way back in the boot camp at the park days, and now apparently 50 sit ups for time champion! Yes, that's right, she beat everyone including coaches in 50 sit ups for time test. She is a true testimony to our philosophy of consistency produces results! You see her encouraging words just about every morning when you wake up to see what the WOD is.  Make sure to wish her a HAPPY BIRTHDAY today!
30 Clean and Jerks for time 135/95
20 strict toes to bar
Post your results to the comments.  
October is breast cancer awareness month.  Last year we did Grace to raise money for Barbells for Boobs. We are doing Grace today, so here is the link if you would like to make a donation to this awesome organization!

Thursday, October 23, 2014



Plank 1 min
20 mountain climbers
Ring support 1 min
20 ring dips
KB bottom of squat 1 min
20 slow goblet squats
GHD back extension hold 1 min
20 GHD back extensions

Accumulate 3 min of hollow hold

Post your results to the comments.

Wednesday, October 22, 2014

5 Reasons to Full Squat
The full squat is one of the most basic and fundamental human postures. Due to industrialized society’s heavy reliance on chairs and modern footwear however, it has become a position that many people have difficulty achieving.
Young children under the age of four will instinctively go into a deep squat when they want to reach for something low, and often hold themselves in a stable squatting position to engage in play.

So, squat with your kids!

Every 3 min for 2 sets:
2 front squats + 4 back squats
93% of Monday's weight


Every 2 min for 3 sets:
6 goblet squats + 30 DU or 90 SU

3 rounds for time:
Run 200m
21 wall balls 20-14
12 TTB

50 sit ups for time

Tuesday, October 21, 2014

T shirts! If you know you are either going to win or buy a benchmark t shirt, try on one of the shirts hanging by the med balls this week and get your name and size on the white board. Women's will be pink and men's will be blue. We are ordering them at the end of this week, so get your size on the board ASAP!

Deadlift 75/55
Hang power clean 75/55
Push press 75/55
KBS 53/35

V Up

We will be hosting a Sports Performance Coach Certification on the weekend of January 10-11, 2015.  Register HERE.                

This is USA Weightlifting’s entry level course and is open to anyone 17 years of age or older.
The Scope and Sequence of this course includes the teaching progressions of the Snatch, Clean & Jerk, and all associated movements. Participants will gain knowledge and experience of programming of training for both competitive weightlifters and for athletes using the weightlifting movements for strength and power development as it applies their chosen sport. The course includes theoretical classroom, and practical hands-on portions. Course duration is over one weekend and lasts approximately 13-14 hours divided between lecture and practical training. This course is applicable for Strength & Conditioning /Sports Performance, Health & Fitness and beginning level competitive Weightlifting Coaches. 


Monday, October 20, 2014

Every 3 min for 2 sets
2 front squats + 4 back squats
add 10lbs from last week


Every 2 min for 3 sets
6 wall squats + 30 DU or 90 SU

Thrusters 95/65
Pull ups

10 min time cap (so choose a weight that allows you to finish this wod in 10 minutes)

Accumulate 3 minutes in a plank

"Sticky adhesions form between fascial surfaces that aren't regularly moved, and over time these adhesions get strong enough to inhibit range of motion." Read more HERE on tips to take care of your fascia for better performance and injury prevention.

Post your results to the comments.