Workout of the Day

Tue Jan 09

CONDITIONING:

“Dirty 30”

For Time:
30 Box Jumps (24/20)
30 Chest to Bar Pull-ups
30 Kettlebell Swings (53/35)
30 Front Squats (115/80)
30 Toes to Bar
30 Push Press (115/80)
30 Deadlifts (115/80)
30 Wall Balls (20/14)
30 Burpees
30 Double Unders

* 25 Minute Time Cap, Compare to 11/13

Fri Dec 29

THERE WILL BE NO 6PM CLASS TODAY, OUR CHRISTMAS PARTY STARTS AT 6:00PM. 

It is potluck style and bring a fun gift for white elephant exchange!  Details and address can be found below.

eva christmas.jpg

STRENGTH:

Hang Power Clean
Heavy Set of 2
* These must be with zero pause in the hang, you cannot catch the bar in the hip and reset.  Work on the skill of using your "catch" as a loading phase for your next rep.  This is more about the skill than the weight.

CONDITIONING:

“DT”

5 Rounds:
12 Deadlifts (155/105) 
9 Hang Power Cleans (155/105) 
6 Push Jerks (155/105)

Wed Dec 27

Gym Christmas party this Friday, potluck style and bring a White Elephant gift if you'd like to participate, it's always a blast!!  So excited to see everyone there, feel free to bring the significant other.

GYMNASTICS STRENGTH:

then:

CONDITIONING:

AMRAP 5:
21-15-9
Kettlebell Swing (72/44)
Front Squat (135/95)
Calorie Row

Rest 5:00

AMRAP 5:
21-15-9
Kettlebell Swing (53/35)
Front Squat (115/80)
Calorie Row

Tue Dec 26

Gym Christmas party this Friday, potluck style and bring a White Elephant gift if you'd like to participate, it's always a blast!!  So excited to see everyone there, feel free to bring the significant other.

OPEN GYM FORMAT TODAY, HOURS ARE:
8:00am - 10:00am & 4:00pm - 6:00pm

STRENGTH:

Hang Squat Snatch
Every 1:30 x 5 Sets:
Hang Power Snatch
Overhead Squat
Hang Squat Snatch

then:

EMOM x 5: Build to a Heavy Hang Snatch

CONDITIONING:

AMRAP 20:
20/15 Calorie Bike
16 Chest to Bar Pull-Ups
12 Burpee Box Jumps (24/20)
8 Clean and Jerks (135/95)

Sat Dec 23

Check schedule for holiday hours.  I hope everyone in the NCF family has a fantastic Christmas!  We hope to see you next Friday at the NCF White Elephant Christmas Party.  God Bless - NCF Team

CONDITIONING:

"12 Days of CrossFit"

1 Squat Snatch (135/95)
2 Muscle-Ups
3 Push Presses (135/95)
4 Toes to Bar
5 Hang Power Cleans (135/95)
6 Hand-Release Push-ups
7 Deadlifts (135/95)
8 GHD Sit-Ups
9 Kettlebell Swings (70/53)
10 Lunges (10 each side)
11 Wall Balls (20/14)
12 Calorie Assault Bike

** This is performed just like the song:
 

Fri Dec 22

We have two sessions this Saturday for you to tackle the 12 Days of Christmas workout.  Classes will be held at 8:00 am and 9:30 am.  Dress to impress!

STRENGTH:

EMOM x 10
1 Squat Clean Thruster, Climbing

CONDITIONING:

AMRAP 8 Min: 
3 Thrusters (95/65)
3 Toes to Bar
6 Thrusters (95/65)
6 Toes to Bar
9 Thrusters (95/65)
9 Toes to Bar

Wed Dec 20

We have two sessions this Saturday for you to tackle the 12 Days of Christmas workout.  Classes will be held at 8:00 am and 9:30 am.  Dress to impress!

BARBELL CONDITIONING:

On the Minute x 5
5 T&G Power Clean and Jerks

CONDITIONING:

5 Rounds On the 4:00:
30 Air Squats
20/15 Calorie Row
7 Clean and Jerks (135/95)

Tue Dec 19

Our Holiday schedule as well as our White elephant Party are on the schedule.  Don't miss them!  The party will be potluck style so bring something to share and a $20 gift for the white elephant exchange!

STRENGTH:

Overhead Squat, Heavy Triple

CONDITIONING:

For Time:
20 Power Snatches (95/65)
20 Lateral Barbell Burpees
20 Overhead Squats (95/65)
20 Lateral Barbell Burpees
20 Squat Snatches (95/65)