W.O.D.

  • Saturday July 26

    Saturday July 26

    CrossFit Kids will start at 11:00.

    See everyone for our in house competition that starts at 10:00am.

  • 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

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