Archive for January, 2010

Announcement!

Posted: 29th January 2010 by tthack in Announcements
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Greetings CFNHers, Big News Time! We are proud to announce that we have finally out grown our little gym! It was a great place to start, but we’re moving on up. We have upgraded to a 5,000 square foot CrossFit warehouse facility, complete with showers and it’s own parking lot! Our current location only has [...]

100129 – Friday

Posted: 29th January 2010 by tthack in WOD
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Thursday’s WOD’s Level 1 CrossFit Skill: Wall Ball WOD: Modified ‘Karen’ 150 Wall Ball for time. Scale to 100 Wall Ball or 75 Wall Ball for time. Use a 10′ target, or scale to 9′. Use 20/15# Wall Ball, or use 10# or 6#. Post load and time to comments. All Levels CrossFit Skill: Agility [...]

100128 – Thursday

Posted: 28th January 2010 by tthack in WOD
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Wednesday’s WOD’s Level 1 CrossFit Skill: Sumo Deadlift High Pull (SDLHP) WOD: 21-15-9 SDLHP KB Swings Pull Ups Post load and time to comments. All Levels CrossFit Skill: 500 Meter Row Test WOD: 8 Min AMRAP 10x Broad Jump (6′ minimum per jump) 15x KB Swing (70/44 or 53#) 20x Push Up Rest 4 Minutes, [...]

100127 – Wednesday

Posted: 26th January 2010 by tthack in WOD
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Tuesday’s WOD’s Level 1 CrossFit Skill: Thruster WOD: 10 Rounds for time 10 DB Thrusters 10 Box Jumps Post load and time to comments. All Levels CrossFit WOD: A1. Back Squat 5-5-3-3-3. Rest 1 minute. A2. 4 Muscle Ups, strict if possible, unbroken if possible. 3 Pull Ups and Push Ups Subtitute for each Muscle [...]

100126 – Tuesday

Posted: 26th January 2010 by tthack in WOD
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Monday’s WOD’s Level 1 CrossFit Skill: Turkish Get Up WOD: 20 Min AMRAP 5x Turkish Get Up 10x Push Up 15x Squat Post load and rounds completed to comments. All Levels CrossFit Skill: Turkish Get Up WOD: ‘Nicole’ 400 Meter Run Max Set Pull Ups Post rounds completed and total number of pull ups to [...]

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