Workout of the Day

Fri Feb 16

Individuals around the world are preparing for a celebration of community and a test of fitness. It's an opportunity to set goals, make a commitment and suffer through the process of progress in the company of many friends. From Fittest on Earth to first-timer, we all start together. 

STRENGTH:

Clean and Jerk
* Build to a Heavy Single, Full clean and Split jerk.

CONDITIONING:

AMRAP 10:
50 Lateral Barbell Burpees
100 Double Unders
30 Clusters (115/80)

Wed Feb 14

Individuals around the world are preparing for a celebration of community and a test of fitness. It's an opportunity to set goals, make a commitment and suffer through the process of progress in the company of many friends. From Fittest on Earth to first-timer, we all start together. 

CONDITIONING:

AMRAP 18:
18 Calorie Bike
15 Wallballs (20/14)
12 Dumbbell Snatches (50/35)
9 Toes to Bar

Mon Feb 12

Today is dunk day!  Please register for a spot if you would like to test.  If you did not do the challenge but would like the data anyways, the cost of a single dunk is $50.  Please bring cash or check.  If you paid for the initial test, this one is included in that price.  We will compile this data and announce the winners on 2/24 after we complete the first CF Open workout.

Monday is open gym style from 6:00am - 10:30am and 3:30pm - 7:00pm

STRENGTH:

EMOM x 10:
Pausing Clean x 1
* Full Clean from the floor, pause for 2 seconds in the bottom of your squat. Climbing.

CONDITIONING:

“Elizabeth”
21-15-9, For Time:
Squat Cleans (135/95)
Ring Dips

Wed Feb 07

If everyone could take a moment to complete this survey it would be very much appreciated.  We cannot move forward and create a great experience for our members if we don't have some feedback.  It is completely anonymous so give us the good and and bad.  Last years survey sparked a lot of great changes and we are hoping to do the same this year.  Thanks for taking the time. - NCF TEAM

PICK ONE FROM EACH OF THE FOLLOWING SECTIONS, TIME LIMITS WILL BE STRICTLY ENFORCED: 

WEIGHTLIFTING: (20 Min)

1RM Deadlift
1RM Bench Press
1RM Back Squat

GYMNASTICS: (10 Min)

ME Strict Pull-Ups
1RM Weighted Pull-Up
ME Muscle-Ups
ME Strict HSPU
ME Push-Ups in 1:00

CONDITIONING: (15 Min)

1 Minute Bike For Calories
500m Row Test

 

Tue Feb 06

If everyone could take a moment to complete this survey it would be very much appreciated.  We cannot move forward and create a great experience for our members if we don't have some feedback.  It is completely anonymous so give us the good and and bad.  Last years survey sparked a lot of great changes and we are hoping to do the same this year.  Thanks for taking the time. - NCF TEAM

CONDITIONING:

AMRAP 3:
24 Box Jump Overs (24/20) 
18/12 Calorie Row
Max Power Cleans (115/80)

rest 3 minutes

AMRAP 3:
21 Box Jump Overs (24/20) 
15/10 Calorie Row
Max Power Cleans (135/95)

rest 3 minutes

AMRAP 3:
18 Box Jump Overs (24/20) 
12/9 Calorie Row
Max Power Cleans (155/105)

rest 3 minutes

AMRAP 3:
15 Box Jump Overs (24/20) 
10/7 Calorie Row
Max Power Cleans (185/135)

Mon Feb 05

If everyone could take a moment to complete this survey it would be very much appreciated.  We cannot move forward and create a great experience for our members if we don't have some feedback.  It is completely anonymous so give us the good and and bad.  Last years survey sparked a lot of great changes and we are hoping to do the same this year.  Thanks for taking the time. - NCF TEAM

PRIMER:

On the :90 x 3 Rounds:
2 Pausing OH Squats (:03)
2 Snatch Balance
2 High Hang Snatch
*Performed @ 40%

STRENGTH:

15 Min to Find a 1RM:
Overhead Squat

CONDITIONING:

9-15-21, For Time:
Chest to Bar Pull-Ups
Barbell-Facing Burpees
Overhead Squats (95/65)
* 12 Min Time Cap

Fri Feb 02

Intramural Open 18.jpg

We are going to be doing somethine super awesome this year for the open but for it to work we need lots of people to sign up for the open before February 5th.  Get signed up early!!

CONDITIONING:

"Open Test"

AMRAP 20:
50 Wallballs (20/14)
50 Double Unders
40 Box Jumps (24/20)
40 Toes to Bar
30 Chest to Bar Pull-ups
30 Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Ring Muscle-ups

 

 

Wed Jan 31

Intramural Open 18.jpg

We are going to be doing somethine super awesome this year for the open but for it to work we need lots of people to sign up for the open before February 5th.  Get signed up early!!

STRENGTH:

TEMPO BACK SQUATS,
3@65%
3@68%
2x3@70%
3@73%

* 3-2-1 Tempo, 3 second descent, 2 seconds in the ROCK BOTTOM of your squat, drive up hard (no bounce). Strict 2 minutes of rest after each set.

CONDITIONING:

3 Rounds For Time:
15 Kettlebell Swings (72/44)
15 Burpee over parallette (facing)

 

 

Tue Jan 30

Intramural Open 18.jpg

We are going to be doing somethine super awesome this year for the open but for it to work we need lots of people to sign up for the open before February 5th.  Get signed up early!!

STRENGTH PRIMER:

On the :90 Seconds x 3 Rounds
Power Snatch
Snatch Balance
Rebounding Hang Snatch
Full Snatch
* Performed at 40%

STRENGTH:

EMOM: 3 Position Snatch
3x1 @ 67%
2x1 @ 72%
2x1 @ 77%
* Snatch starts in high hang, then knee caps, then 2" from floor.

CONDITIONING:

21 - 15 - 9, For Time:
Thruster (95/65)
Ring Muscle-Up
* Scale M.U. with transitions or Ring Dips
 

 

Mon Jan 29

Intramural Open 18.jpg

We are going to be doing somethine super awesome this year for the open but for it to work we need lots of people to sign up for the open before February 5th.  Get signed up early!!

CONDITIONING:

Teams of 3
AMRAP 25:
200/150 Calorie Assault Bike
120 Chest to Bar Pull-ups
60 Clean and Jerks (115/80)
50 Clean and Jerks (135/95)
40 Clean and Jerks (155/105)
30 Clean and Jerks (185/135)
20 Clean and Jerks (205/145)

Mon Jan 22

610_4592.jpg

The workout of the day will be some low volume strength work to aid in recovery after Saturday's workout.  If you were unable to attend on Saturday and would like to do the workout in memory of Deputy McCartney you are more than welcome to talk to the coach about how to fascilitate that. 

STRENGTH/RECOVERY:

SNATCH PRIMER:
On the :90 Seconds x 3 Rounds @ 40%:
3 Power Snatch
2 Hang Squat Snatch
1 Squat Snatch

LOW HANG SNATCH:
2×2 @ 65%
2×2 @ 75%
2×1 @ 80%
* Low hang is just above floor, but not touching. Stand the bar tall, and lower to just above floor.

BACK SQUAT:
3 @ 80%
1 @ 85%
3 @ 80%
1 @ 87%
3 @ 80%
1 @ 90%




 

 

Fri Jan 19

badge.jpg

Saturday will be a tribute workout for Deputy Sheriff Daniel A. McCartney.  We will be joining CrossFit Gyms around the area, including his home box CrossFit Yelm where he coached.  They have set-up a donation page if you want to contribute to help the family of this wonderful man who was taken from them too soon.  Hope to see everyone at 9:00 sharp!

CONDITIONING:

For Time:
21 – 15 – 9:
Bike for Calories
Thrusters (95/65)
Directly into…

15 – 12 – 9:
Row for Calories
Hang Squat Cleans (95/65)
Directly into…

12 – 9 – 6:
Run 200m
Dumbbell Snatch (50/35)
Wallball Shots (30/20)