Partner bike

CFND – Cardio Fit Metcon (AMRAP – Rounds and Reps) Partner Bike P1 10 DB thrusters 15 SDHP with KB 20 weighted box stepups P2 10 cal bike switch once bike is completed and take up where your partner left off Metcon (Time) 1/2 Boat...
Tuesday 4.17.18

Tuesday 4.17.18

Strength A. Front Squat 15 @40%), 12@50%, 9@60%), 6@70% Conditioning B. For time 20/17 cal row rest :45 40 wall balls rest :45 30/25 cal row rest :45 30 wall balls rest :45 40/33 cal row rest :45 20 wall balls Pause Snatch (x2 (60%, 65%, 70%, 80%x3 sets)...

Speed Endurance Running Workouts – Week 3

Boston Marathon week is a great motivator to get you running! Workout #1 2 sets of 6x 100M OTM.  Additional 2 minutes rest between sets.  Target is the same as last week’s 100Ms. Workout #2 2 sets of 4x 400M on 2:30.  Additional 2:30 rest between sets.  Target should be 30-45 seconds faster than your mile pace, knowing that you want to be able to hit the same time every time.  You should be getting a decent amount of rest +/- 1 minute.  If your mile time is a bit slower, then make your interval longer.  For example, if your target is 2 minutes, your interval should be 3:00...
Monday 4.16.18

Monday 4.16.18

Cat Kilma is running the Boston Marathon for the 2nd straight Year! Get out on there and cheer her on!! If you care about the “why” (or some of the why) of programming, read the italicized piece…otherwise skip on down to the usual programming. What you all should know is that there is a method to programming. My goal is not to “kill you” or “ruin your ability to sit on a toilet…or get up from it.” My goal is to show you can do what maybe you thought you couldn’t and get you more fit along the way. I tend not to write this stuff (or at least not that often) because I assume most don’t care. But 1) you should, because otherwise why do what we do and 2) I know some of you do care. So on a day where people are running a stupid amount of miles – here’s the why we do what we do. Crossfit talks about these 10 general physical skills:  Cardiovascular / Respiratory Endurance; Stamina; Strength; Flexibility; Power; Speed; Coordination; Agility; Balance; Accuracy The goal of programming is that I want all of us to be all of these areas…perfectly. Obviously that doesn’t happen. Some of us have a great “cardio” endurance and struggle with strength. Some have great speed but lack accuracy. You get the picture. The bottomline: this is what, in my opinion, makes crossfit so much fun (and stressful) – there are always areas to improve.  My point in all of this – when I program I do my best to look through the lens of the 10 general...

30 Day Bring a Friend Challenge

The next 30 days (April 16-May 16) will be bring a Friend Challenge. Cardio Fit, Crossfit – doesn’t matter. When you bring a friend write your name on a piece of paper and put it in the jar (on the front desk). Your friend cannot have been to CFND before. You do get one entry per friend so the more you bring the higher your chances of winning. What are you winning? Your choice! A pair of Nike Metcon 4s (great for crossfitting) or Topo Athletic running shoes (great for running). If an athlete signs up for a membership there will be more prizes! Let the challenge...