091215 – Tuesday

Monday’s WOD’s

Level 1 CrossFit

Skill:
Back Squat 5-5-5-5-5 (going up in weight each set)

WOD:

15 minute AMRAP

5x Push Up

10x Sit Up

15x Squat

Post rounds completed to comments.

Just like Coach Jade said yesterday…the basics bring you home!

All Levels CrossFit

Skill:

Back Squat

5-5-5-5-5 (5 Across, same weight for each set, about 80-90% of 1RM)

WOD:

For Time

25x Calorie Row

25x Box Jump (24/20″)

25x KB Swing (70/44#)

25x Pull Ups

25x Burpees

Post times & load to comments.

This one was created by 2008 CrossFit Games Champ Jason Khalipa, then passed on to Strongman Rob Orlando…then it found its way over to us! Short and intense, with high power output!

Interesting Fact: The normal static electricty shock that zaps your finger when you touch a doorknob is usually between 10,000 and 30,000 volts!

2010 CrossFit Games Qualifications are coming up!!!

That’s right…on Saturday, March 13 @ UCLA’s Drake Stadium, our friends at CrossFit LA will be hosting the Sectional Qualifier. There are roughly 100 spaces for men and women each, with the top 20 of each gender qualifying to the statewide regional (where only the top 4 will qualify to the Games!).

CFNH will be ready to represent at the Sectional Qualifier. Whether you want to compete, judge, volunteer, or CHEER, we want you there! It’s going to be an amazing experience with lots of awesomely fit athletes from all over Los Angeles.

If you want to register to compete, it’s coming up soon (I think this weekend or early next week). Check www.games2010.crossfit.com for full information.


Holiday Party this Friday @ 7pm!

Ever wonder why we created our Level 1 CrossFit class, specifically geared towards teaching the 9 fundamental movements? Courtesy CrossFit.com

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