Up and Coming Events
Saturday October 6th – Olympic Lift Clinic. For those that have to been to one of our clinics in the past, this will follow the same format. We will spend 2-3 hours working on the Clean, Snatch, and Jerk. NO WODS ONLY TECHNIQUE. It will be free to CFNWA members. We will start at 10:00am.
Saturday / Sunday October 13&14 – CrossFit Gymnastic Certification. Gym will be closed both days. Open to those that registered through CF HQ.
Saturday October 20th – CFNWA vs CF413 “The Shoot Out”. CrossFit 413 and crew will be coming up to our box for a little friendly competition. There are going to be several individual and team wods throughout the day. There will also be several twists to this, so no need to put your team together just yet. More info coming soon.
2 Person Teams
2 Rounds of
15 Power Snatches 135/95
15 OHS 135/95
15 Back Squats 135/95
15 Burpee Pull Ups
15 Box Jump Up and Overs 24/20
15 Wall Balls 20/14
50 II Unders
**The run can be complete together or broken up into intervals.. Here’s the kicker though:
EVERYTIME YOU HAVE TO BREAK UP A MOVEMENT, YOU TEAM HAS TO COMPLETE 3 BURPEES
“CrossFit is not dangerous. Bad coaching, poor movement and EGOS are dangerous. CrossFit scaled to the individual’s ability is the safest most effective program available.”