CrossFit Niagara

20090114

Here's the preliminary design for the front of the very first run of CrossFit Niagara shirts. Feel free to comment!

WARMUP:
Run 2x
Knee Pulls/Run 2x
Lunge/Run 2x
High Kicks/Run 2x
Broad Jump/Run 2x
Burgener warm-up

SKILLS:
Agility Ladder Drills

WOD:
Every minute on the minute for 20 minutes of:
3 Deadlifts 135#/95#
3 Air Squats
2 Sprints

COOLDOWN:
Roller Therapy

3 comments:

Kim1/15/2009
Excellent workout - I really liked this one, even though we did 6/6/2 for the last three rounds. Brutal!
Deads = 95#
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Kim1/15/2009
About the shirt: I like the graphic - very cool. Sign me up.
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Alex1/16/2009
Nice shirt Mark. I'll see if I can help you sell a few.
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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.