Saturday 9.1.12

Jen M

For Time:
50 Burpees
50 Chest to Bar Pull Ups
50 Push Jerks (155, 105)

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Labor Day Weekend
Regular Sat and Sun Schedule
Monday – Open Gym 9-11am

Thursday 8.30.12

Kettlebell Swings


CFNE Kids Classes are comin’ back at ya’!!!YUP-YUP. It’s SO back on.  First day back is TUESDAY, SEPTEMBER 4TH.

CF KIDS: Tuesdays and Thursdays 4:30-5:30
Open to all, this is a super welcoming class for newbies while still the real deal for our Big Dawgs. Just bring your kids…and, we’ll bring “it” right back. These classes typically start an end with CrossFit style games, address gymnastics skills (handstand push-up progressions, pull-up progressions, climbing ropes), dabble in metabolic training (running, rowing, jumping rope), dive into what it means to “eat clean”, and just MAYbe some technique on how to move our bodies functionally and efficiently.

Big Dawgs Weightlifting Wednesdays 4:30-5:30 (yup, these ARE on Wednesdays)
These days are specifically for those kids looking to improve upon our more loaded/technical movements (ie. cleans, snatches, deadlifts, back squats, bench press).  Loads are ALWAYS skill/age-appropriate, but these classes DO require a fair amount of attention and listening skills as there is a lot of focused attention to detail and often involve brief lectures on proper technique and form.

Our kids are always welcome to come observe or try their first class for free to decide on whether it looks like something they’re interested in.  No pressure to join in…ever.  And, no pressure to stay.  CFNE Kids should always want to be there!

Friday 8.31.12

Liz cheers on Deb during the 300 meter sprints

1. Snatch
8 x 1 rep on the minute at 80%

2. Clean and Jerk
8 x 1 rep on the minute at 80%

3. Cash Out
200m Prowler Push (45#/empty) for time:

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Laura H

Labor Day Weekend
Regular Saturday and Sunday schedule. Monday Open Gym from 9-11am.

Champagne Friday!
Friday September 7th will be “Champagne Friday” After the Nooner on Friday, we will BBQ and have adult beverages. THEN, we’re going to set up for the Garage Games. The more the merrier and the easier/faster the set up. Bring a grillable and/or a side dish and your favorite post WOD beverage and let’s make an afternoon of it!


Wednesday 8.29.12

So nice!

This warm weather isn’t going to last forever. So go outside and run around!

Running up a sand dune is a great workout. Give it a try!