CrossFit Niagara: MONDAY 100125

20100124

MONDAY 100125

Today is the first official day of training in the new location.

We are now open from 6am-6pm Monday, Wednesday, Friday

and 6am-5pm Tuesday and Thursday; Saturdays 9am-Noon.

Warning: During this week, there may be times when the gym is closed outside the group classes. We're still setting up, getting equipment and making umpteen trips to Home Depot so please bear with us. If you do wish to visit, please call or email first to ensure some is there to meet with you. After February 1, everything should be settled down nicely, and we'll always be there...

Thanks.

WOD:

For time:

15 Deadlifts 225/155
50 Pull-ups
12 Deadlifts 225/155
40 Pull-ups
9 Deadlifts 225/155
30 Pull-ups
6 Deadlifts 225/155
20 Pull-ups
3 Deadlifts 225/155
10 Pull-ups

Post time to comments.

1 comment:

Bev1/26/2010
10:38
Mod - Pullups were cut in half and turned into ring-rows.
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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.