CrossFit NFT

RayChill warming up after her KBS/Wall Ball wod

Today’s WOD:

21-15-9 reps of…
Handstand Pushups
Kettlebell Swings (1.5/1.0 pood)
135lb Hang Power Cleans

We had a great time at the 2010 Garage Games over the weekend, despite the COLD and UGLY weather!  Everyone did awesome and I’m really proud of them for giving it their all in every workout!  I received compliments from people there who were really impressed that we had so many competitors from our box. 

More pictures to come…LOTS more pictures!

Today’s WOD:

AMRAP in 20 min…
Max Rep OHS (95/65 lbs)
20 Knees to Elbows

Post total number of OHS

No classes today…we are traveling up to Atlanta for the Garage Games.  Also no classes tomorrow, but we will be back to our regular schedule on Monday.

Today’s WOD:

Run 1 mile and do 10 push-ups every 1 minute

Once again…reminder…we will not be open Friday evening or Saturday for traveling to the Garage Games!

I hope everyone competing is ready for the 7k trail run!  Here’s the view of where we have to cross the creek.  Get ready to be cold and wet!

Today’s WOD:

10 Rounds for Time:
10 Medicine Ball Cleans
10 Burpees

If anyone has any music that they think would be good for the gym (be serious…no coldplay) bring in a cd and we can upload it to our playlists.  That way we’ll have a mix of music that everyone enjoys.

Today’s WOD:

30 Muscle-Ups for time

If you can’t do the muscle-ups, do 120 pullups and 120 ring dips

It has been expressed by more than one or two people at the gym that we need some new music to play during the WODs.  We, of course, have been playing aggressive music to try and set the mood for aggressive exercise, but I recognize that there are times when something different is called for…especially depending on the people who are working out at any given time.  SO, I am opening up this forum for some requests.  I’ve begun to add some newer, upbeat stuff, and removed some older and overheard songs from, at least my playlist, not sure about Big Sean’s.  Post some comments with some stuff that you would like to hear and that gets you pumped up and we’ll try to get some more stuff in the mix.  They should obviously be upbeat songs, and Brittany Spears and Miley Cyrus will not be considered.  Sorry Mandy!  haha

Reminder: We will not have classes on Friday evening or Saturday.  We will be attending the 2010 Garage Games in Atlanta and will be leaving Friday afternoon.

Today’s WOD:

For time:
225 pound Deadlift, 21 reps
Run 800 meters
225 pound Deadlift, 15 reps
Run 800 meters
225 pound Deadlift, 9 reps
Run 800 meters

We will be closed this weekend…no Friday evening classes or Saturday classes…due to our large group attending the Garage Games in Atlanta.  We have 8 athletes competing in the games!  Justin Turner, Dave Csonka, Trey Fore, Kyle Pace, Brad Becker, Big Sean, RayChill and Mean Seen.  CF NFT is going to have a lot of support up there, so it should be a fun weekend.  We’ll try to come back with lots of pictures!

Trey doing some Garage Games prep!

Today’s WOD:

AMRAP in 15 min
10 Kettlebell Swings (1.5/1.0 pood)
Run 120m
10 Wall Ball Shots
Run 120m

Then…

Tabata Situps

The price we pay when practicing double-unders!

Today’s WOD:

“Chelsea”
5 pullups
10 pushups
15 squats

One round on the minute, every minute for 30 minutes.
Post rounds completed…max of 30 rounds.