CrossFit Niagara: FRIDAY

20101126

FRIDAY

WARMUP & SKILLZ
Practice any of the following for 30 minutes:
Pistols (Single legged squats)
Double Unders
Kipping Pullups*
Muscle Ups^
Any other exercise you can't do!

*If you are using the yellow band, try without - keep trying, work on the movement, rest, try again
^If you are close, keep at it...rest between attempt and don't get angry, get better!

WOD
3 Rounds for time of:
10 Clean and jerks**
30 Situps

**Overdose Competitors use 155
Otherwise 135/95 is the Rx'd weight

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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.