091209 – Wednesday

Tuesday’s WOD


5-3-3-1-1…Find 1 Rep Max!


Tabata Mash Up

KB Swings

Box Jumps

KB Sumo Dead Lift High Pull (SDLHP)

Tabata is 8 rounds of 20 seconds of work, 10 seconds of rest. Do all 8 rounds at each movement, then move to the next. Tonight we scored this Tabata with the ‘low score’ method. This means whatever your lowest scored round for each movement is during those 8 rounds, that’s your score for that movement. Don’t Bonk! Consistent work done over time leads is just another way we keep working out FUN!

Laura performed amazing tonight…adding 22# to her Deadlift PR, and had the women’s gym record…

Until Felicia stepped up and topped it (not her PR pic, I missed the ‘heavy’ ones)! Friendly competition always helps push us past what we think is possible…a gym full of awesome people pushing each other past there limits is exactly how you can help surpass your own goals.

Don’t forget to check out our Events section on this page for what’s happening this month at CFNH.

We’re starting our own CFNH Community Scholarship Program this month:

Inspired by our own members and coaches, we’re trying to go 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 family when they need it most!

The way it will work is anyone can donate any amount they like to our community pool. 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.

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

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Courtesy CrossFit.com