December Announcements!!!

Tuesday’s WOD

Skill:
Jerk
3-3-3-3

WOD:
30-20-10
Sumo Deadlift High Pull
Over Head Squat
Pull Ups
Run 100 Meters at the end of each round
Post loads and comments to time

Interesting Fact: 85% of all interesting facts are made up on the spot.
Tuesday’s WOD

Skill:
Jerk
3-3-3-3

WOD:
30-20-10
Sumo Deadlift High Pull
Over Head Squat
Pull Ups
Run 100 Meters at the end of each round
Post loads and comments to time

Interesting Fact: 85% of all interesting facts are made up on the spot.
Wednesday’s WOD’s:
Level 1
Skill
Push Press 3-3-3-3

WOD:
15 min AMRAP
7x Push Press
7x Sit Up
7x Air Squat
Post rounds completed and load to comments

All Levels CrossFit
Skill:
Max Effort Ring Push Ups, total of 3 attempts

WOD:
20 min AMRAP
15x Double Unders
15x Sit Ups
15x Back Extensions

Post rounds completed to comments.
Tuesday’s WOD

Skill:
Jerk
3-3-3-3

WOD:
30-20-10
Sumo Deadlift High Pull
Over Head Squat
Pull Ups
Run 100 Meters at the end of each round
Post loads and comments to time

Interesting Fact: 85% of all interesting facts are made up on the spot.
Wednesday’s WOD’s:
Level 1
Skill
Push Press 3-3-3-3

WOD:
15 min AMRAP
7x Push Press
7x Sit Up
7x Air Squat
Post rounds completed and load to comments

All Levels CrossFit
Skill:
Max Effort Ring Push Ups, total of 3 attempts

WOD:
20 min AMRAP
15x Double Unders
15x Sit Ups
15x Back Extensions

Post rounds completed to comments.
Thursday’s WOD:

The Bear Complex!
7 cycles through makes 1 set. Complete 5 sets. Go up in weight each successful set.

1x Power Clean
1x Front Squat
1x Push Press
1x Back Squat
1x Push Press
Touch and Go only on the ground. Any longer constitutes a penalty. 5 Burpees for each penalty, which are accumulated and completed at the end of the entire workout, immediately after the last rep is completed.

This is one of my favorite Olympic Lifting WOD’s. Pretty much everyone has a movement that they need help on…and yes, you get a lot of help on you Oly lifts on this one!

Interesting Fact: 101 Dalmatians and Peter Pan (Wendy) are the only two Disney cartoon features with both parents that are present and don’t die throughout the movie.

Don’t forget…Sunday’s at 10am start this Sunday! Be there.

Reenactment. Awesome job everyone!

Happy Hour is ON! What WOD will you crush?

Tuesday’s WOD

Skill:
Jerk
3-3-3-3

WOD:
30-20-10
Sumo Deadlift High Pull
Over Head Squat
Pull Ups
Run 100 Meters at the end of each round
Post loads and comments to time

Interesting Fact: 85% of all interesting facts are made up on the spot.
Wednesday’s WOD’s:
Level 1
Skill
Push Press 3-3-3-3

WOD:
15 min AMRAP
7x Push Press
7x Sit Up
7x Air Squat
Post rounds completed and load to comments

All Levels CrossFit
Skill:
Max Effort Ring Push Ups, total of 3 attempts

WOD:
20 min AMRAP
15x Double Unders
15x Sit Ups
15x Back Extensions

Post rounds completed to comments.
Thursday’s WOD:

The Bear Complex!
7 cycles through makes 1 set. Complete 5 sets. Go up in weight each successful set.

1x Power Clean
1x Front Squat
1x Push Press
1x Back Squat
1x Push Press
Touch and Go only on the ground. Any longer constitutes a penalty. 5 Burpees for each penalty, which are accumulated and completed at the end of the entire workout, immediately after the last rep is completed.

This is one of my favorite Olympic Lifting WOD’s. Pretty much everyone has a movement that they need help on…and yes, you get a lot of help on you Oly lifts on this one!

Interesting Fact: 101 Dalmatians and Peter Pan (Wendy) are the only two Disney cartoon features with both parents that are present and don’t die throughout the movie.

Don’t forget…Sunday’s at 10am start this Sunday! Be there.

Reenactment. Awesome job everyone!

Happy Hour is ON! What WOD will you crush?

Saturday’s WOD: (Early Post!)

Come at 10am for this CrossFit Memorial WOD:

http://www.cflumberjack.org/

Many in the CrossFit community were affected by the tragic shootings at Fort Hood, but none as directly as one of our affiliates, Lumberjack Crossfit .  Four members of that affiliate were killed. We do this Work Out in their Honor.

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24″)
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

Post time to comments.
Tuesday’s WOD

Skill:
Jerk
3-3-3-3

WOD:
30-20-10
Sumo Deadlift High Pull
Over Head Squat
Pull Ups
Run 100 Meters at the end of each round
Post loads and comments to time

Interesting Fact: 85% of all interesting facts are made up on the spot.
Wednesday’s WOD’s:
Level 1
Skill
Push Press 3-3-3-3

WOD:
15 min AMRAP
7x Push Press
7x Sit Up
7x Air Squat
Post rounds completed and load to comments

All Levels CrossFit
Skill:
Max Effort Ring Push Ups, total of 3 attempts

WOD:
20 min AMRAP
15x Double Unders
15x Sit Ups
15x Back Extensions

Post rounds completed to comments.
Thursday’s WOD:

The Bear Complex!
7 cycles through makes 1 set. Complete 5 sets. Go up in weight each successful set.

1x Power Clean
1x Front Squat
1x Push Press
1x Back Squat
1x Push Press
Touch and Go only on the ground. Any longer constitutes a penalty. 5 Burpees for each penalty, which are accumulated and completed at the end of the entire workout, immediately after the last rep is completed.

This is one of my favorite Olympic Lifting WOD’s. Pretty much everyone has a movement that they need help on…and yes, you get a lot of help on you Oly lifts on this one!

Interesting Fact: 101 Dalmatians and Peter Pan (Wendy) are the only two Disney cartoon features with both parents that are present and don’t die throughout the movie.

Don’t forget…Sunday’s at 10am start this Sunday! Be there.

Reenactment. Awesome job everyone!

Happy Hour is ON! What WOD will you crush?

Saturday’s WOD: (Early Post!)

Come at 10am for this CrossFit Memorial WOD:

http://www.cflumberjack.org/

Many in the CrossFit community were affected by the tragic shootings at Fort Hood, but none as directly as one of our affiliates, Lumberjack Crossfit .  Four members of that affiliate were killed. We do this Work Out in their Honor.

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24″)
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

Post time to comments.
Sunday’s WOD:

Skill:

Sumo Deadlift High Pull

5-4-3-2-1

WOD:

50-35-20

Wall Ball(20/15#)

Pull Ups

Post times to comments.

Interesting Fact: Hypnotism is banned by public schools in San Diego.

Our new Sunday 10am class with Coach Bonnie was awesome, 14 CFNH’ers showed up after a long Saturday night to sweat it out. Our 4:30pm with Coach Tyler is great too…Sunday is a great day to CrossFit here!
Tuesday’s WOD

Skill:
Jerk
3-3-3-3

WOD:
30-20-10
Sumo Deadlift High Pull
Over Head Squat
Pull Ups
Run 100 Meters at the end of each round
Post loads and comments to time

Interesting Fact: 85% of all interesting facts are made up on the spot.
Wednesday’s WOD’s:
Level 1
Skill
Push Press 3-3-3-3

WOD:
15 min AMRAP
7x Push Press
7x Sit Up
7x Air Squat
Post rounds completed and load to comments

All Levels CrossFit
Skill:
Max Effort Ring Push Ups, total of 3 attempts

WOD:
20 min AMRAP
15x Double Unders
15x Sit Ups
15x Back Extensions

Post rounds completed to comments.
Thursday’s WOD:

The Bear Complex!
7 cycles through makes 1 set. Complete 5 sets. Go up in weight each successful set.

1x Power Clean
1x Front Squat
1x Push Press
1x Back Squat
1x Push Press
Touch and Go only on the ground. Any longer constitutes a penalty. 5 Burpees for each penalty, which are accumulated and completed at the end of the entire workout, immediately after the last rep is completed.

This is one of my favorite Olympic Lifting WOD’s. Pretty much everyone has a movement that they need help on…and yes, you get a lot of help on you Oly lifts on this one!

Interesting Fact: 101 Dalmatians and Peter Pan (Wendy) are the only two Disney cartoon features with both parents that are present and don’t die throughout the movie.

Don’t forget…Sunday’s at 10am start this Sunday! Be there.

Reenactment. Awesome job everyone!

Happy Hour is ON! What WOD will you crush?

Saturday’s WOD: (Early Post!)

Come at 10am for this CrossFit Memorial WOD:

http://www.cflumberjack.org/

Many in the CrossFit community were affected by the tragic shootings at Fort Hood, but none as directly as one of our affiliates, Lumberjack Crossfit .  Four members of that affiliate were killed. We do this Work Out in their Honor.

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24″)
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

Post time to comments.
Sunday’s WOD:

Skill:

Sumo Deadlift High Pull

5-4-3-2-1

WOD:

50-35-20

Wall Ball(20/15#)

Pull Ups

Post times to comments.

Interesting Fact: Hypnotism is banned by public schools in San Diego.

Our new Sunday 10am class with Coach Bonnie was awesome, 14 CFNH’ers showed up after a long Saturday night to sweat it out. Our 4:30pm with Coach Tyler is great too…Sunday is a great day to CrossFit here!
CrossFit North Hollywood’s ‘December Announcements!’

-New Class: Sundays at 10am with Coach Bonnie are happening now! It’s going to be a blast. Don’t forget we also have Sunday’s at 4:30pm too.

-Party: End of our First Year Holiday Pot Luck Party at CFNH on Friday, Dec 18 @ 7pm. BYOB, friends, etc. Don’t miss out! Everyone’s invited.

-Membership Special: New Member December Special: Any new member who Signs Up on any membership now gets December for Free! Start your New Year’s Resolution Now!

CFNH Community Program: -Helping CFNHer when they’re in Need!

We’re starting our own community scholarship program!

Inspired by our own members and coaches, we’re going the extra steps to take care of our own. To help keep members in our gym who have recently lost their jobs or otherwise fallen on unexpected circumstances, we’re starting a fund to help give support to our CFNH community when they need it most!

The way it will work is anyone can donate any amount they like to our Community Fund, whether it be a one time donation, or a recurring one. Just think, a donation of 1 month’s tuition can go a long way to help out members of our family. It would also make an excellent Holiday present for the gym that’s given us all so much this year. Carly & Tim have already made the first and second donations. Will you help us help each other?

For more information, or to make a donation, please contact Tim or Carly at the gym, or email crossfitnoho@gmail.com.

Gifts! Give the gift of CrossFit this Season!

Want to give the coolest gift ever? Give someone the gift of health & fitness…real health & fitness! CrossFit health & fitness! This special is only for our current members. Give a series of CrossFit sessions to a friend at a special rate. Email us or come to the gym for special Holiday gift rates.

CrossFitNoHo@gmail.com

818-635-6264

See ya’ll Soon!