Monday’s WOD’s

Level 1 CrossFit

Skill:

Sumo Deadlift High Pull

WOD:

15 minute A.M.R.A.P (as many rounds as possible)

• 5 Sumo Deadlift High Pulls
• 5 Push-ups
• 10 Walking Lunges ( 5 each leg)
• 5 Sit-ups

Post times and load to comments.

All Levels CrossFit

Skill:

Thruster

5-10-15-20

3-6-9-12

WOD:

5 rounds for time

• 7x Push Press (Prescribed Weight: 135# for men/ 85# for women)
• 14x Push-ups
• 21 Double Unders ( Modified: Singles 3:1 = 63 / Crosses 1:1 = 21)

Post time and load to comments.

Interesting Fact: The ant can lift 50 times its own weight, can pull 30 times its own weight and always falls over on its right side when intoxicated.

12:30 class doing an awesome job getting “chest to the deck” every time…..

…. and full extension at the top!

Our Level 1 class @ 5:30pm was ROCKIN’ tonight! And so were their sumo deadlift high pulls

WTF Brian shows us that elbows “high and outside” on the sumo deadlift high pull ain’t no thang but a chicken wing!

Kathy had an awesome performance at the Level 1 class tonight! She completed 16 1/2 rounds….finishing in one of the top spots! You go girl

Shannon is finding the top of her thruster! Great job tonight!

We don’t care what Tim says….we are so glad to have you back Brown Bear “aka Greg”

Below are some of our CFNH athletes playin’ around with our new 2 pood kettle bells!

Coach Tom

Brown Bear doing a clean and strict press….DANG!

GREAT form Adele!!!!

Awesome performances tonight on the WOD’s! Please note the following holiday schedule for this weeek:

Monday: Regular

Tuesday: Regular

Wednesday: Regular

Thursday: CLOSED

Friday: Happy Hour 5:00 – 7:00 pm ONLY

Saturday: Regular

Sunday: Regular