3,000 Row

Today's workout:

Row 3,000 meters for time

Good work P'Yeen, Dr. John and Frank for our first 7 AM class!

Hours for this week (Jan 31-Feb 4)

We've got a training going on this week Monday, Tuesday and Wednesday at CFCNX from 8 AM to 5 PM, so we'll have abbreviated hours M-T-W.

Morning with be at 7:00 AM.  Please be on time so we can jump right into the warm up and work out.

Afternoons will be at 5:00 PM.

See you there!

Elizabeth (Cleans / Ring Dips)

Elizabeth

21-15-9

Cleans (135 / 85)
Ring Dips

For time.
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New toys for CFCNX!!  A bigger tire! (and a smaller one as well...)

First job -- figure out IF it will fit in the truck, and then get it in there.

AND we didn't break the tailgate off the truck OR crush anyone...

400 meter walking lunge

For time.

400 meter walking lunge holding a PVC pipe overhead.

Be sure to go deep!

Still looking strong (and still not halfway!) 

Halfway! (Thanks to Aaron for spraying the meter marks on the road!)

Amber coming around the corner by...

The famous "barking dog"!

Matt in the home stretch!

Flippin' tires

20 tire flips

10 jumps onto the tire each flip.

For time.

Thrusters / burpees

30 Thrusters (go heavy!!)

Every minute on the minute 10 burpees

Andrea is done.

20/20 Clean and jerks / situps

For time

3 rounds

20 Clean and jerks
20 Situps

AMRAP Front squat/pull ups/sit ups

As many rounds as possible in 10 minutes of:

10 Front squat (appropriate weight)
20 pull ups
30 sit ups

Linda visiting from Twintown CrossFit showing how it's done!

Karen

This one is so fun, we have to do it again!

150 wall balls

For time.

Row / jump

For time:

5 rounds

Row 1,000 meters

50 box jumps

Tabata Tuesday!

Today we are doing Tabatas!

Squats

Kettelbell swings

Rowing

Box jumps

Sit ups