CrossFit Niagara

20080924

WARMUP:
Rotations
CFWU
Burgener

SKILLS:

WOD:
Here's a few from CrossFit Oneworld

Complete five rounds for time of:
Row 500m
20 medicine ball cleans

or

21 presses 95#/65#
Run 800m
21 push presses 95#/65#
Run 800m
21 push jerks 95#/65#
Run 800m

COOLDOWN:
Enjoy the Grape and Wine Festival this week!!!

1 comment:

Kim9/25/2008
WOD: 30-25-20-15-10-5
Virtual shovelling and push-ups.
Time: 23:08
I'll be faster next time.
It's a whole new experience to shovel sans flies!!
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What CFN offers

CrossFit
CrossFit is a fitness training methodology characterized by functionality, fun and community in a small group setting.

Olympic Style Weightlifting
CFN offers private, group and team training for men and women of all ages and experience levels.

Personal Training
CFN offers personal training for all types of clients with all kinds of goals, whether fitness or sport-specific strength & conditioning.

Strength & Conditioning
CFN offers private and team strength & conditioning services to athletes and teams of all sports and disciplines.

Program Design
CFN offers hourly training consultation and program design through email or in-person for CrossFit, Olympic style weightlifting, and strength & conditioning.

World class fitness in 100 words:

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.