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  • CrossFit in State College for Monday, July 23

    at CFN looks like... MOBILITY MONDAY Hi CFN Squatting,jumping, deadlifting all demand a lot from our hips. When they are tight it means we can’t use them as effectively to generate power. Spending time mobilizing and opening up will result in safer, more efficient use. Here’s a 10 minute routine that will help you get started. ~ Cathie Warm Up 2 -3 rounds 200m run 16 DB thrusters 8 ring rows or DB rows :20 deadbug/side Then Down Dog Series A1) Rear Foot Elevated Split Squats (RFESS) @ 3010 6-8/leg x 3 sets, rest :90 A2) Bent over BB rows @ 22x1 8-10 x 3; rest :90 WOD 6 rounds Row 500 or AB 25/20 cal ....

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  • CrossFit in State College - CrossFit Nittany - CrossFit in State College for Saturday July 21

    CrossFit in State College for Saturday July 21

    Community (n) - a group of people in the same place or having the same characteristic; a feeling of fellowship with others as a result of sharing common interests, beliefs or goals
    One thing that sets CrossFit apart from other strength and conditioning strategies is the community that comes with going to a CrossFit gym. If you have been a member here for a while, you might remember what it was like joining CFN. You were probably nervous and not sure what to expect. And then you probably got your butt kicked by the workout. But then you came back, and you kept coming back. Because it was fun and different. Because you were meeting new people that made you feel good about yourself. ....

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  • CrossFit in State College - CrossFit Nittany - CrossFit in State College for Friday, July 20

    CrossFit in State College for Friday, July 20

    at CFN looks like... Warm Up 15 min AMRAP - steady pace Side shuffle down and back (face the same direction) 5 PVC or BB bear complexes 10 pushups 15 squats 20 windshield wipers :30 in puppy pose Strength/Skill Spend 20 minutes working up to a tough thruster weight for 3 reps During rest, practice TTB skills (hollow body to superman rolls, kip swings, v-ups etc) WOD Thruster and TTB ladder EMOM Work until you can't complete the work in a minute Min 1: 10 thrusters (35/45) 2 TTB Min 2: 8 thrusters (55/75) 4 TTB Min 3: 6 thrusters (65/95) 6 TTB Min 4: 4 thrusters (75/115) 8 TTB Min 5: 2 thrusters (95/135) 10 TTB Min ....

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  • CrossFit in State College - CrossFit Nittany - CrossFit in State College for Thursday, July 19

    CrossFit in State College for Thursday, July 19

    at CFN looks like... Warm Up Partner Medball Toss Warm Up (each partner does 10 reps) -chest passes -right hip to right hip/left hip to left hip ---- partner with the ball does 20 lunges while the partner holds a bridge-switch -right shoulder to right shoulder/left shoulder to left shoulder ---- partner with the ball does 20 squats while partner holds a plank - switch -granny throw then soccer throw ---partner with the ball does 20 side to side bounding hops while the partner holds side plank (2X) THEN Down Dog Series WOD 30 minute AMRAP with a partner @ 70% 50m partner carry or medball carry 20 man makers 40 AB cals 60 DB reverse lunges ....

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  • CrossFit in State College for Wednesday, July 18

    at CFN looks like... Warm Up Partner Warmup 2-3 rounds Run 200m together 5 thoracic bridges/side while partner holds plank - switch 10 DB tricep extensions while partner holds the bottom of a squat - switch 15 hollow rocks while partner does a bar hang - switch 20 shoulder taps in plank while partner does weighted halos - switch Strength/Skill 15 minute EMOM 1- :15-:30 L sit 2 - :15-30 chin over the bar hold 3 - 10-20 shoulder taps WOD Tabata jumping lunges Rest 2 minutes Tabata hollow rocks Rest 2 minutes Tabata Russian KBS (32/24kg) Rest 2 minutes Tabata pushups Rest 2 minutes ....

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  • CrossFit in State College - CrossFit Nittany - CrossFit in State College for Tuesday, July 17

    CrossFit in State College for Tuesday, July 17

    at CFN looks like... Member of the Week is Abbie Pauley! Abbie has been rockin it at the 6am class. She brings grit, determination and has been making huge improvements. She has recently finished our latest Kickstart Program and did great! She is another one of our members who takes the time to greet new members and help them through their workouts. Nice job Abbie! Warm Up 1 Round as a group 15 seconds Fast Feet 15 seconds Butt Kicks 20 second Squat Hold + 9 Air Squats 10 Russian Twists 10 Push-Ups 15 Seconds Fast Feet 15 Seconds Butt Kicks 10 Jump Squats 5 Narrow Push-Ups + 5 Wide Push-Ups 400 m run Spend 3-5 minutes warming up for the three ....

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  • CrossFit in State College for Monday, July 16

    at CFN looks like... MOBILITY MONDAY So every Monday, we have a mobility post for all of our readers. But what is the point of having more mobility? I think the point of having good mobility is to have better positions and strength in those positions. When we are able to get into the best positions for the movements we are working on, we can improve our technique and use that good technique. There are two things that I think are important when connecting mobility work with your overall fitness: 1) It's not enough to get into positions - you have to be controlled in the positions you are hitting. You can achieve this control by moving through the range of motion that you have, ....

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  • CrossFit in State College - CrossFit Nittany - CrossFit in State College for Saturday July 14

    CrossFit in State College for Saturday July 14

    at CFN looks like... Warm Up Run 1 mile at a warm up pace 1 minute pigeon on each leg Then BULLETPROOF SHOULDERS Strength/Skill KIPPING PRACTICE 15 min to practice and progress -Core control (superman to hollow body hold transition on the floor, then move to the bar) - Timing practice with low bar - Timing practice with kipp -Kip effiecieny WOD Fight Gone Bad - ish 3 rounds 1 minute box jumps or step ups 1 minute DB push press (50/35#) 1 minute KBS (24/16kg) 1 minute DU 1 minute row or AB cals 1 minute REST ....

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  • CrossFit in State College for Friday, July 13

    Did you know that barbell cycling can make you a better weightlifter? One of the biggest differences between the sport of CrossFit and weightlifting is how much work you do in a short time period. In CrossFit, the goal is to get as much work done as possible. In weightlifting, the goal is to do as much work as perfectly as possible once. Barbell cycling, when done proficiently, teaches us:
    the importance of balance in the feet throughout the entire lift
    how to drive with tired legs
    how to stay smooth and efficient for as long as possible to save energy and more quickly So weightlifting and CrossFit can go together like peas and carrots! Own your movement patterns, fixed what needs to ....

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  • CrossFit in State College - CrossFit Nittany - CrossFit in State College for Thursday, July 12

    CrossFit in State College for Thursday, July 12

    This is my new favorite chicken recipe and I wanted to share it with all of you. It's a jalapeño dijon chicken recipe that calls for chicken thighs, but you can use any cut of chicken. It's so good! I've used it as the protein on a salad or with roasted veggies. Enjoy! at CFN looks like... Warm Up 2-3 ROUNDS 200 m run 10 PVC good mornings 20 lateral hops 30 mountain climbers 20 scorpions 10 squats Banded Hamstring Stretches as a group Spend 10 minutes warming up your deadlift WOD At 0 minutes ... 10 deadlifts at 60% 1 RM deadlift + 800 m run at 8 minutes 10 deadlifts at 60% of 1 RM deadlift + 40 DB FR lunges at 16 minutes 10 deadlifts at 60% 1 RM ....

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