Rest Day/Make-up Day/Skill...

***Gym Closed*** Please come support us at CFNE in Natick…. WOD Run...

Warmup As Needed for Contest WOD “Angie” For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats Complete all the reps of each exercise before moving on to the next...

***Attention Members*** The Gym will be closed Saturday 11/14/09 for the CFNE Throwdown.  Please come and support the competing members. Warmup CrossFit Warmup WOD “Dianne” 21-15-9 225lb Deadlift Handstand Push-ups Finish 45lb Overhead Squat, 45...

Warmup Jump Rope 5min, resting as needed Veteran’s Day WOD “Badger” 3 Rounds for time of: 95 pound Squat clean, 30 reps 30 Pull-ups Run 800 meters In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007. (Photo and Caption was taken from CrossFit...

Warmup Run 1 Mile WOD Complete 5 rounds for time: 6 Bench Press 225 lbs 9 Ring Dips 12 Pull Ups *1 minute rest between rounds Finish 30 Double Unders or...

Warmup CrossFit Warmup WOD Complete as many rounds in 20 minutes as you can of: 65 pound Power snatch, 12 reps 10 Push-ups Finish 30 Snatches,...

Rest Day/Make-up Day/Skill...

Warmup 50 Burpees WOD For time: 21 Hip-Back Extensions Run 400 meters 18 Hip-Back Extensions Run 400 meters 15 Hip-Back Extensions Run 400 meters 12 Hip-Back Extensions Run 400 meters 9 Hip-Back Extensions Run 400 meters 6 Hip-Back Extensions Run 400 meters 3 Hip-Back Extensions Run 400 meters Finish 2 Rounds of: 35lb Dumbell Snatch, 10reps each...

Warmup Run 1 mile WOD Overhead Squat 5-5-5-5-5 Then… AMRAP in 12 minutes of: 135lb Hang Power Clean, 5 Reps Ring Dips, 7 Reps Box Jumps 20″, 9 Reps Finish 50 Ring...

Warmup 3 rounds of: Jump Rope, 2 min Rest, 1 min WOD Walking lunge, 4o Steps 21 Pull-ups 21 Sit-ups Walking lunge, 40 Steps 18 Pull-ups 18 Sit-ups Walking lunge, 40 Steps 15 Pull-ups 15 Sit-ups Walking lunge, 40 Steps 12 Pull-ups 12 Sit-ups Walking lunge, 40 Steps 9 Pull-ups 9 Sit-ups Walking Lunge, 40 Steps 6 Pull-ups 6 Sit-ups Finish 3 Rounds of: 20 Back Ext 10 GHD...

Warmup CrossFit Warmup WOD 3 rounds for time of: Row 500 meters 21 Burpees Run 400 meters Finish 3 rounds of: Max rep Kipping Pullups ***Work on your Kip.  If you have a good kip, try the...

Warmup 3 Rounds of: 15 Burpees 15 Double Unders WOD Shoulder Press 1-1-1-1-1 Push Press 3-3-3-3-3 Push Jerk 5-5-5-5-5 Finish 50 Knees to...

***Tonight will be the start of our female only class.  This class will run Mon, Wed, and Fri from 6:45pm to 7:30pm.  We will be offering this class for free from 11/1 to 11/15 for all of Kelly’s Bootcamp members. Warmup Row 1K WOD For time: 25 Squats 25 Push-ups 25 Pull-ups 25 Sit-ups 50 Squats 50 Push-ups 50 Pull-ups 50 Sit-ups 75 Squats 75 Push-ups 75 Pull-ups 75 Sit-ups Finish 45lb Overhead Squat,...

Rest Day/Make-up Day/Skill...