Sunday 210117
CrossFit Rx – CrossFit Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 10 Alt. Cossack Squat 10 Groiners 10 Up-Downs Immediately into… AMRAP x 2 MINUTES Max Inchworms w/ Push-Up Immediately into… AMRAP...
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CF Open, Rules, Blog, Sneak Peek
CROSSFIT OPEN The Annual CrossFit Open is among us (March 11th) and registration is now available. The OPEN is available to everyone of any skill level and age. NCFit will be programming the OPEN...
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Monday 210118
Warm-up (No Measure) 3:00 Bike* Into… 2 ROUNDS10 Reverse Lunges7/7 DB Russian Swing5/5 DB Upright Row Into… 2 ROUNDS10 Jumping Lunges7/7 DB Hang Power Clean5/5 DB Overhead Press From Split** *Increase...
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Tuesday 210119
Warm-up (No Measure) 3 ROUNDS20 Jumping Jacks10 Bootstrappers5/5 Split Squat Into… 2 ROUNDS10 BB Sumo Good Morning10 Alt. Step Ups10 Alt. Slow Deadbugs Strength – Metcon (Weight) 3 SETS FOR QUALITY5...
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Wednesday 210120
Warm-up (No Measure) 3 SETS200m Run8 Barbell Front Squat8 Barbell Push Press (w/ :01 Pause in the Dip)*8 Up-Down Over Bar *This :01 pause in the dip is the place in the Thruster that you need to...
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Thursday 210121
Announcement Happy Birthday Kristen Farmer and Coach Hutch!! Warm-up Warm-up (No Measure) 2 ROUNDS10 Bootstrappers10 Scap Pull-Ups10 “Perfect Stretch”* Into… AMRAP x 6 MINUTES:30 Jump Rope**12 KB Sumo...
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Friday 210122
Warm-up (No Measure) 3 SETS10/10 Moose Antlers10 Supermans10 Scap Push-Ups Into… 4 SETS (:20 ON/ :10 OFF)MOVT 1 – Row*MOVT 2 – Push-Up** *Start at 50% effort, increase pace each set (50%, 60%, 70%,...
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Saturday 210123
Warm-up (No Measure) 3:00 Cardio of Choice (Run / Row / Bike) Immediately into… 3 SETS (7:00 CAP) w/ an empty barbell5 Snatch Grip Deadlift5 Snatch High Pulls5 Muscle Snatches5 Overhead Squats10 Elbow...
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Sunday 210124
Warm-up (No Measure) AMRAP x 10 MINUTES1:00 Bike (Easy)5 Inch Worms w/ Push-Up:30 Plank5 Up-Down Broad Jumps20 Banded Face Pulls5 Tempo Ring Rows (30X1) Extended Warm-up – Metcon (No Measure) EMOM x 6...
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Week 04 2021 Announcements
Happy Sunday!! CAR BREAK IN ALERT On Friday, January 22nd between 5:30pm and 6:30pm a member’s car was broken into. We have requested the landlord to check his cameras to see if there is any footage...
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Monday 210125
Warm-up (No Measure) AMRAP x 6 MINUTES1:00 Row10 Strict Press10 Sumo Deadlift Workout – Metcon (Time) 2 ROUNDS FOR TIME*1000/800m RowInto…21-15-9Shoulder to Overhead (95/65)|(65/45)Sumo Deadlift...
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Tuesday 210126
Warm-up (No Measure) 3 ROUNDS20 Alt Shoulder Taps5 Knee Push-Ups10 Up Downs10 See-Saw Bent Over Row Skill – Metcon (No Measure) ON A 10:00 RUNNING CLOCK…Rope Climb Practice (No Measure) Workout –...
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Wednesday 210127
Warm-up (No Measure) CHIPPER STYLE!30 Single Unders15 Box Step-Ups30 Single Unders15 Burpees30 Single Unders15/12 Cal Bike30 Single Unders15 Box Jumps30 Single Unders *From here, grab a barbell with...
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Thursday 210128
Warm-up (No Measure) 2 SETS10 Banded Face Pulls10 Scap Push-Ups10 Scap Pull-Ups10 Jumping Jacks Into… AMRAP x 6 MINUTES100m Run10 Push-up to Pike:20 Pike Hold10 Kipping Swings:20 Hollow Body Bar Hang...
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Friday 210129
Warm-up (No Measure) 400m Run Into… AMRAP x 4 MINUTES10 Alt Groiners10 Bootstrappers10 Arm Haulers*10 Hand Release Push-Ups Into… 400m Run *Arm Haulers = In a Superman, reach the hands overhead, then...
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Saturday 210130
Warm-up (No Measure) EMOM x 6 MINUTESMin 1 – :25 Walking Lunge + :25 Hollow RocksMin 2 – 10 Scap Pull-Ups + 5 Kip Swings *From here, gather athletes for teaching of the movements in the Extended...
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Sunday 210131
Warm-up (No Measure) AMRAP x 5 MINUTES10 Bootstrappers10 Alt. Groiners5/5 Single Leg PVC RDL5 Up-Downs Strength – ON A 20:00 RUNNING CLOCK… Build to a Heavy Set of 5 Deadlifts (Heavy 5 Deadlifts) ON A...
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February 2021 Field Notes, Car Break In, 15’s, Cf Gear
CrossFitJanuary was a great start to the fresh New Year! We came out strong with our NCMETCON Baseline Benchmark Workouts to establish a clear picture of our fitness after the holidays and the...
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Monday 210201
Happy Birthday Bart Stout!! (not pictured) Warm-up (No Measure) 2:00 Bike Into… 2 ROUNDS10 PVC Pass Through Lunges10 Scap Pull-Ups5 BB Muscle Clean and Press* Into… 2 ROUNDS5 Ring Rows10 BB Back Rack...
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Tuesday 210202
Warm-up (No Measure) AMRAP x 10 MINUTES20 Single Unders15 Glute Bridge Ups with :02 Hold at Top10 Slow Alt. Mountain Climbers*1/1 KB Complex** *In a High Plank, the athlete will bring the Right Knee...
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