W.O.D.

  • Friday July 11

    Rest day - Closed

    *On ramp class meets at 7pm

  • Thursday July 10

    3 attempts of MEUB TnGo power snatches

    then

    buy in 50 core movements

    flight simulator
    10-20-30-40-50-40-30-20-10 double unders

    buy out 50 core movements

  • Wednesday July 9

    Wednesday July 9

    "Nancy"

    5 RFT
    400m run
    15 OHS 95/65

  • Tuesday July 8

    Tuesday July 8, 2014

    Body weight back squat ladder

    rest 5 minutes

    3/4 body weight push press ladder

    rest 5 minutes

    1 1/2 body weight dead lift ladder

    For the ladder portion, perform one rep the first minute, two reps the second minute... continuing as long as you are able. Use as many sets each minute as needed.

  • Monday July 7

    Monday July 7

    Rest Day

    open gym 11-1

    open gym 5:30 - 7:00

  • Monday June 2nd

    Check App for Daily WOD.

    Search app store for CFNWA to stay up to date.

  • Saturday May 31st

    Staff Sgt. Alexander G. Povilaitis, 47, of Dawsonville, Georgia, assigned to the 570th Sapper Company, 14th Engineer Battalion, 555th Brigade, was killed in action on May 31, 2012 in Kandahar Province, Afghanistan, when enemy forces attacked his vehicle with an improvised explosive device. He is survived by his wife, Kimberly, and two sons, Alexander Blaine and Danny.

    WOD

    Alexander

    5 rounds for time of:
    31 back squats, 135/95
    12 power cleans, 185/125




  • Friday May 30th


    For Time
    Buy In 
    100 Double Unders

    3 RFT:
    15 Deads, 275/185
    9 GS Box Jumps 30/24 

    Buy Out
    Followed by:  100 Double Unders


  • Thursday May 29th


    Key points about video. Rich's form did not change from the first rep to the 30th rep. Stay consistent. You can squat, power, or split here. 

    WOD
    "Isabel"
    30 Snatches 135/95

    OR

    "Heavy Isabel"
    30 Power Snatches 175/125

    Looking at roughly 10:00 minutes here. If you want to go heavier that's fine. Just keep then time in mind here



  • Wednesday May 28th



    Rest Day 
    Open Gym 11-1
    Open Gym 5:30-7

  • Tuesday May 27th

    10-9-8-7-6-5-4-3-2-1 reps of 
    S2OH
    5-10-15-20-25-30-35-40-45-50 reps of
    Dubs

    S2OH Loads
    1-155/105
    2-135/95
    3- 115/85

    *CA Dubs must be UB. If you miss complete 1-2 MU then pick up where you let off

  • Monday May 26th

    In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

    On June 28, 2005, deep behind enemy lines in the Hindu Kush Mountains of Afghanistan, a very committed four-man Navy SEAL team was conducting a reconnaissance mission tracking a high value target (terrorist). The SEALs, Lt. Michael Murphy, Gunner’s Mate 2nd Class (SEAL) Danny Dietz, Sonar Technician 2nd Class (SEAL) Matthew Axelson and Hospital Corpsman 2nd Class (SEAL) Marcus Luttrell quickly found themselves in a fierce firefight with a much larger enemy force of more than 100 terrorist.  The enemy launched a well-organized, three-sided attack on the SEALs.  The firefight continued relentlessly and approximately 45 minutes into the fight, pinned down by overwhelming forces, Dietz, the communications petty officer, was shot and unable to make a distress call for assistance.

    Despite the intensity of the firefight and suffering grave gunshot wounds himself, Michael Murphy is credited with risking his own life to save the lives of his teammates. Murphy, intent on making contact with headquarters, but realizing this would be impossible in the extreme terrain where they were fighting, unhesitatingly and with complete disregard for his own life moved into the open, where he could gain a better position to transmit a call to get help for his men.

    Moving away from the protective mountain rocks, he knowingly exposed himself to increased enemy gunfire.  This deliberate and heroic act deprived him of cover and made him a target for the enemy.  While continuing to be fired upon, Murphy made contact with the SOF Quick Reaction Force at Bagram Air Base and requested assistance. He calmly provided his unit’s location and the size of the enemy force while requesting immediate support for his team. At one point he was shot in the back causing him to drop the transmitter. Murphy picked it back up, completed the call and continued firing at the enemy who was closing in.  At the end of the call Michael Murphy calmly said “thank you” and returned to his cover position with his men and continued the battle.

    By his undaunted courage, intrepid fighting spirit and inspirational devotion to his men in the face of certain death, Lt. Murphy was able to relay the position of his unit, an act that ultimately led to the rescue of one of the SEALs (Marcus Luttrell) and the recovery of the remains of the three who were killed in the battle.

    Lt. Michael Murphy was awarded the US Medal of Honor (https://www.youtube.com/watch?v=hEVDNZg33FE ) for his actions in battle that day.  Murphy used CrossFit to forge elite fitness and this workout was his favorite which he named “body armor.”  To honor him within the CrossFit community this workout will forever be dedicated to him and called “Murph.”


    WOD

    “MURPH”

    For time:

    Run 1 mile
    100 Pull Ups
    200 Push Ups
    300 Squats
    Run 1 mil

    *Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it

    CLASS TIMES
    Weekend Hours
    we will open at 7 am and kind of run an open gym format. We will go until 12:00. Doors close at 12. Please don't show up at 11:30 and be able to finish the work out. THANK A VETERAN TODAY.....

RSS Feed