CFNQ Box

CFNQ Box
Free Workout

Wednesday, September 03, 2014

Saturday FREE COME TRY SESSION 7:30am

Register your spot now and give CrossFit a go https://crossfitnq.sites.zenplanner.com/freeTrial.cfm


NEXT BEGINNERS COURSE STARTS September 15th

Tuesday, September 02, 2014

Wednesday 3rd September 2014

Strength Bench Press

WOD
“Kevin”

3 rounds for time of:
185-lb. deadlifts, 32 reps
32 hanging hip touches, alternating arms
800-meter running farmer carry, 15-lb. dumbbells

Post time to comments.

Monday, September 01, 2014

Sunday, August 31, 2014

Monday 1st September 2014

Strength
Shoulder Press

WOD

NOT for time
30 Turkish Get ups 24/16kg
, focus on form

Friday, August 29, 2014

Saturday 30th August

Team WOD
Three Rounds
1 min each
Pushups
Dumbbell Thrusters
Rest
Pull ups/Body Rows

Then as a team you have 2 min to run one lap .



Thursday, August 28, 2014

Friday 29th August 2014

Strenth
Wendler Back Squat

For time:
Row 50 cals
Deadlift 50 reps 70/45kg

Rest 5 min then

then 9 minutes to
find your Snatch 1 RM