06 February 2016

Saturday
FREE COMMUNITY WOD

8:00 am

Bring family, friends and co-workers to try CrossFit with no commitments. This is a great opportunity! Please arrive 10-15 minutes early to fill out a waiver if you haven’t done so already.

Receive 50% OFF Group Fundamentals if you sign up at a Free Community Workout offered every 1st and 3rd Saturday of the month (Regular Price $100).

OPEN GYM
8:00 am – 11:00 am

Please arrive by 10:30 am
(Open to Current Athletes Only)

 FullSizeRender(5)

______________

05 February 2016

Friday
WOD
“Rae-Toe”
In teams of 2, complete as many rounds as possible in 20 minutes of :
2 Clean and jerks (M: 205 lbs, W: 145 lbs), 6 Rope climbs, 30′ Handstand walk
4 Clean and jerks (M: 205 lbs, W: 145 lbs), 6 Rope climbs, 30′ Handstand walk
6 Clean and jerks (M: 205 lbs, W: 145 lbs), 6 Rope climbs, 30′ Handstand walk
8 Clean and jerks (M: 205 lbs, W: 145 lbs), 6 Rope climbs, 30′ Handstand walk
10 Clean and jerks (M: 205 lbs, W: 145 lbs), 6 Rope climbs, 30′ Handstand walk

Continue to add (2) repetitions each round to the Clean and Jerks.

Posted on CFNE on 29 January, 2016

IMG_6073

Free Community Workout
TOMORROW, February 6
at 8:00 am
Join us for a Free Community Workout this Saturday at 8:00 am. Bring family, friends and co-workers to try CrossFit with no commitments. This is a great opportunity! Please arrive 10-15 minutes early to fill out a waiver if you haven’t done so already.

Receive 50% OFF Group Fundamentals if you sign up at a Free Community Workout offered every 1st and 3rd Saturday of the month (Regular Price $100)

______________

03 February 2016

Wednesday
WOD
“Cranston”
In teams of 2, complete the following:
10 Dumbbell squat clean thrusters (M: 45 lbs, W: 35 lbs),
200 Meter run
9 Dumbbell squat clean thrusters (M: 45 lbs, W: 35 lbs),
200 Meter run
8 Dumbbell squat clean thrusters (M: 45 lbs, W: 35 lbs),
200 Meter run
7 Dumbbell squat clean thrusters (M: 45 lbs, W: 35 lbs),
200 Meter run
6 Dumbbell squat clean thrusters (M: 45 lbs, W: 35 lbs),
200 Meter run
5 Dumbbell squat clean thrusters (M: 45 lbs, W: 35 lbs),
200 Meter run
4 Dumbbell squat clean thrusters (M: 45 lbs, W: 35 lbs),
200 Meter run
3 Dumbbell squat clean thrusters (M: 45 lbs, W: 35 lbs),
200 Meter run
2 Dumbbell squat clean thrusters (M: 45 lbs, W: 35 lbs),
200 Meter run
1 Dumbbell squat clean thrusters (M: 45 lbs, W: 35 lbs),
200 Meter run

*Partner completes the full round and tags their partner in to do the same. Time is called after that second partner completes the 1 DB Cluster and the 200m Run.

CF LITE
Complete as many rounds as possible in 15 minutes of:
50 Calorie row
30 pull-ups
15 Burpee over rower

IMG_6142

Free Community Workout
Saturday, February 6
at 8:00 am
Join us for a Free Community Workout this Saturday at 8:00 am. Bring family, friends and co-workers to try CrossFit with no commitments. This is a great opportunity! Please arrive 10-15 minutes early to fill out a waiver if you haven’t done so already.

Receive 50% OFF Group Fundamentals if you sign up at a Free Community Workout offered every 1st and 3rd Saturday of the month (Regular Price $100)

_______________

02 February 2016

Tuesday
WOD
“The Admiral”
Complete 3 rounds for time of:
20 Burpee pull-ups
20 Front squats (M: 155 lbs, W: 105 lbs)
20 Box jumps (M: 30″, W: 24″)

Posted on CFNE on 26 January, 2016

Strength

IMG_6089

_______________

01 February 2016

Monday
WOD
“Harpoon”
Complete 21-15-9 for time of:
Deadlift (M: 275 lbs, W: 185 lbs)
Strict ring dips

Posted on CFNE on 25 January, 2016

CF LITE
Complete 5 rounds for time of:
20 GHD Sit-ups
20 1-arm Dumbbell snatch (M: 55 lbs, W: 45 lbs)

Posted on CF Linchpin on 27 January, 2016

IMG_6157Free Community Workout
Saturday, February 6
at 8:00 am
Join us for a Free Community Workout this Saturday at 8:00 am. Bring family, friends and co-workers to try CrossFit with no commitments. This is a great opportunity! Please arrive 10-15 minutes early to fill out a waiver if you haven’t done so already.

Receive 50% OFF Group Fundamentals if you sign up at a Free Community Workout offered every 1st and 3rd Saturday of the month (Regular Price $100)

_______________

29 January 2016

Friday
WOD
“Rocket”
Complete 3 rounds for time of:
15 Kettlebell swings (M: 32 kgs, W: 24 kgs)
30 Calorie row
45 Double-unders

Posted on CFNE on 22 Janury 2016

IMG_6162

_______________