Tuesday, 7/1/2014 WOD

“Roberto’s Birthday and CFTN’s 1 Year Anniversary WOD”     For Time: 45 Power Snatch (65/95) 45 Pushups 45 Box Jumps 45 V-Ups Warm Up: 400 M Run Team Stretch/Warm Up 2 Rounds 10 Weighted Glute Bridge 10 Lateral Lunges 10 Primal Pull Through 10 Light Snatches then 3×5 Snatches increasing weight, Pushups, Box Jumps, V’ups Times: Karen 15:20 (35) Maus 14:30 (95) Smiley 15:45 (95) Mayra 17:54 (95) Anthony 12:22 (95) John 18:12 (95) Brian 21:29 (75) Sean 13:18 (95) Dan 21:41 (65) Trevor 11:46 (95) Utah 13:48 (95) Nate 13:55 (95) Andy 16:31 (25) Javi 13:52 (95) Caleigh 14:51 (mod) Lilye 15:50 (mod) Jim 18:56 (75) Chiri 12:26 (65) Allison 16:10 (65) Dave 15:02 (75) Roberto 13:47 (95) Jesse 19:12 (35) Carolina 21:18 (35) “Murph” Sean 51:57 O-Lift: Analisa Anthony Kids Corner:...

Friday, July 4 2014

We will be having a 10 a.m.  workout on Friday July 4!!!! All other classes will be cancelled that day. Hoping you can join us. Happy Independence Day!!!!!!...

Monday, 6/30/2014 WOD

CrossFit WOD AMRAP in 15 minutes 5 Front Squat (95/135) 10 KB Snatches (16/24)-5 each arm 30 Double Unders Ninja WOD: AMRAP In 15 minutes 20 Double Unders/60 Singles 10 Ring Push ups 15 Romanian Deadlift (35/45) Warm Up: 60 Double Unders/180 Singles Stretch: CrossFit: 3 Rounds: 1 minute lower leg tissue prep (each leg) 20 ankle joint mobilization 1 minute goblet squat w/ KB-focus on pulling the KB apart and pulling chest through 3-5 Front Squats (start light and increase wt w/ each round) then Warm Up: 3×5 KB Snatch Ninja: 3 Rounds 10 Straight Leg Raises w/ Core Activation 15 Single Leg Squat Patterns (5 each position) 5 Romanian Deadlift then Warm Up: 3×5 Ring Pushups Nicole 4+11 (75/20lbs) Roberto 7+3 (135/24) Smiley 6 (135/20) Abel 5 (135/24) Anthony 6+8 (135/24) Lester 5 (75/8) Maus 5+10 (135/20) Dani 3 (55/12) 1/2 Dan 7 (55/8) Otter 6+2 (135/20) Utah 6+12 (135/20) Chiri 7+10 (95/16) Bo 6+20 (85/16) Jim 5+5 (115/12) John 6 (115/12) Hunter 5+58 (125/16) Caroline 3+30 (45/8) Laura 5 (25/8) O-Lift: Chiri Analisa Kids Corner: Nalleli...

Saturday, June 28 2014 WOD

“Murph”  1 mile run 100 pullups 200 pushups 300 squats 1 mile pullups Michael Patrick Murphy was a United States Navy SEAL lieutenant who was awarded the U.S. military’s highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. He was also the first member of the U.S. Navy to receive the award since the Vietnam War. Lieutenant Murphy was killed on June 28, 2005, after his team was compromised and surrounded by Taliban forces near Asadabad, Afghanistan. Please join us to honor his life!!!! Everyone in the CrossFit community is welcome. We will not be providing vest, so if you want to do the workout with it, you must bring your own. We have enough pull up space for 26 people, including four outdoor stations. Times: CFC 22:39 1/2 McC 46:33 Chiri 45:37 Utah 42:12 Roberto 43:51 Anthony 42:33 Maus 52:45 Hunter 50:42 Otter 50:53 Smiley 43:46 Alan 55:20 (v) Jesus 58:16 Dan 48:00 1/2 Bo...

Friday, 6/27/2014 WOD

CrossFit WOD: 4 minute AMRAP 10 Ball Slams 5 Box Jumps 5 Strict T2B then 1) Hang Snatch (just above knee) 5×2@80% 2) Snatch, 5×1@80% 3) Snatch First Pull (2 count pause at knee)+Hang Snatch Pull w/ Shrug (focus on wt distribution in the feet) 5×3@80% 4) Drop Snatch (start in landing position, no upward momentum) 5×3@80% Scaled-use light or light-moderate weight and focus on bar path and technique Ninja WOD: 50 Mountain Climbers 40 KB Swings 30 Ball Slam (20/30) 20 Box Jumps 10 Hand Stand (touch opposite forarms, 5 each side) 20 Box Jumps 30 Ball Slam (20/30) 40 KB Swings 50 Mountain Climbers Warm Up: 400 M Run Stretch: 3 Rounds 20 sec Prayer Stretch with PVC 5 Baby Getup 5 Tactical Frog JMac 4/55 Abel 4/95 Wolf 3+19/115 Brian 3/75 Phil 4+1/75 Ruth 3+15/55 Maus 4/115 Chiri 4+3/? Jim 3+16/115 Javi 4/? Utah 4+1/135 Anthony 3+18/95 Jessica3+5/35 Hunter 4/105 Ale 4/35 Abby 4/65 CQ 4/55 Ninja: Lydia 11:11 Julius 17:05 Kerri 20:30 Andy 15:35 Han 14:48 D 17:51 Wednesday: Smiley 21:50 Maus/Otter...