Our new location offers athletes over 9,000 square feet of space to increase their levels of fitness and be part of a great community. CFN is located NW of the I-29 & Tiffany Springs intersection behind and below Envy Salon. The address is 7900 NW 100th Street, Lower Levels 4/5/6, Kansas City, MO 64153. Click…
Ten rounds for load and time of: 1 Clean and Jerk 5 Toes 2 Bar 10 Hand Release Push-ups 15 Squats
WOD (Scale w/Chest to OH with 95/65-Press, Push Press, Jerk, Split) With a continuously running clock, do one pull-up and one handstand push-up the first minute, two pull-ups and two handstand push-ups the second minute, three pull-ups and three handstand push-ups the third minute… continuing as long as you are able. When you cannot complete…
WOD Three rounds for time of: Run 400 meters 15 K2E 50 Squats 15 K2E
WOD Ten rounds for time of: 135/95 pound Deadlift, 15 reps 15 push-ups Chris Spealler 6:45, Karianne Dickson 9:59
I’ve tried to write ‘this’ (read: ‘any’) blog post for about a week. And every time I sit down something gets in the way. Forgot to take care of something around the house. Kids need food. Kids want to read a book. Baby needs a new diaper. Baby needs a nap. Kid fell down and…
There’s a quote attributed to CrossFit founder and CEO Greg Glassman where he says, “The magic is in the movements, the art is the programming, the science is in the explanation, and the fun is in the community.” I want to hit on one of those today, the movements. There is something unique about CrossFit…
WOD 5 Rounds for Time: Deadlift bodyweight, 15 reps Max reps pull-ups Max reps dips
WOD 7 rounds, for total reps, with 60 second at each exercise: 95-pound Thruster Pull-ups This is a fourteen-minute workout; the clock does not stop though the athlete may.
