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CrossFit near  State College - CrossFit Nittany RSS Feed




  • CrossFit in State College for Monday, May 20

    at CFN looks like... Warm Up 2 rounds 100 m run 20 shoulder taps ins plank 10 Blackburns (from thoracic flow) 5 ATYTs As a group, 3 rounds of 3 elevator push ups 20 crossover kicks 5 squats @ 5050, rest :60 WOD 30 minute AMRAP 4 TGU 100 m bear hug carry 10 single arm DB rows :30 side plank/side 50 m sled push - heavy 10 V ups with 2 second negative :15 chin over bar hold 400 m run ....

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  • CrossFit in State College for Saturday, May 18

    at CFN looks like... REMINDER: Next Saturday, May 25- Monday, May 27, CrossFit Nittany is closed. Saturday we are hosting a Memorial Weekend event and will be closed the rest of the weekend. Today is the last day to sign up for the event if you are interested, click here . This event is open for anybody who wants to participate. Warm Up Partner Medball Warm Up Choices choice for mobility WOD For time with a partner Run 1 mile - together 100 WBs - split work 70 KBS - split work 30 pull ups - split work 200 DU - split work *Every time you switch partners, partners do 5 synchronized burpees ....

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  • CrossFit in State College for Friday, May 17

    at CFN looks like... Warm Up 3 minute AB/row/run 10 MINUTES STEADY 10 good mornings 10 scorpions 20 flutter kicks + :15 hollow body hold Step over the fence back/Ostrich walk down Down Dog Series as a group Strength/Skill Deadlift 5 reps x 4 sets, rest 2-3 minutes between working sets *work between 65-75% 1 RM WOD For time 30 FR DB lunges (50/35) 15 TTB 400 m run 15 DB FR lunges 15 TTB 200 m run 10 DB FR lunges 15 TTB 100 m run Fitness: bodyweight lunges, hanging knee raises Performance: FR DB lunges (35/20), knees to chest Competition: FR DB lunges (50/35), TTB *10 minute time cap ....

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  • CrossFit in State College for Thursday, May 16

    at CFN looks like... Warm Up Row or bike 5 minutes 3 rounds: 5 divebombers, 10 squats Bulletproof Shoulders Abbreviated Hip Flow Strength/Skill 15 minute EMOM 1: 4-6 HSPU 2: 12-16 alternating pistols 3: 50 m farmer carry WOD 4 rounds with a partner Row 500 m, switch -Build in pace over rounds ....

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  • CrossFit in State College for Wednesday, May 15

    at CFN looks like... 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 Dive bombers + 5 thoracic bridges/side + :20 puppy pose 400 m run Gorilla walk down/straight legged bear crawl back Lizard walk down/ostrich walk back Strength/Skill Every 2 minutes x 8 rounds Front Squat x 2 reps -Building over sets WOD For time 400 m 4 rounds of Cindy (5 pullups, 10 push ups, 15 squats) 25/20 AB cals 4 rounds of Cindy 500 m row 4 rounds of Cindy 50 DU 4 rounds of Cindy ....

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  • CrossFit in State College for Tuesday, May 14

    at CFN looks like... Warm Up 2 rounds 200 m run 20 good mornings 10 squats - hands behind your head Ostrich walk down/broad jump back 10 scorpions :20 pigeon/leg Shoulder Opener Strength/Skill 4 sets A1) Push Press x 5 reps, rest :60 A2) Bent over DB row @ 1112 x 8-10 reps, rest :90 WOD "Gus" - ish 5 rounds for time 15 KBS (24/16) 15 burpees Midline 3 rounds not for time 20 Russian Twists 10 m skater hops 3 handstand negatives or :30 HS hold ....

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  • CrossFit in State College for Monday, May 13

    at CFN looks like... Warm Up 3 minutes - row/AB/jump rope/run 10 minute easy with a partner 5 push ups @ 3111 while partner holds plank - switch 5 PVC windmill/side while partner holds a banded glute bridge - switch 15 kang squats while partner does down dog to bear crawl hold - switch 20 lunge with pass through while partner does puppy pose - switch Thoracic Flow Burgener Warm Up Strength/Skill Every :75 x 10 Snatch + OHS -Building in weight WOD 4 rounds 250 m row 10 HEAVY WBs Rest 3 minutes between rounds ....

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  • CrossFit in State College for Saturday, May 11

    at CFN looks like... Warm Up 5 min AB/Run/Row/Jump Rope 10 min of 5 KB Windmills (R) 20 m single arm Farmer Carry/side 5 KB Windmills (L) 10 roll to splits Down Dog as a Group Review TGU Strength/Skill Spend 15 minutes finding a challenging weight for this KB complex 1 TGU + 3 strict presses + 5 windmills/side WOD 8 minute AMRAP 4 DB over shoulders 10 jumping lunges 200 m run REST 4 MINUTES 8 minute AMRAP 250 m row 10 burpees 15 Russian KBS (32/24 kg) REST 4 MINUTES 8 minute AMRAP 5 pullups 10 WBs 15/10 AB cals ....

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  • CrossFit in State College for Friday, May 10

    at CFN looks like... Warm Up 1 round with a partner 1 partner runs 100 m while other partner does squats - switch 1 partner runs 100 m while other partner does light DB bent over rows @ 1112 - switch 1 partner runs 100 m , while other partner does shoulder taps in plank - switch 1 partner runs 100 m while other partner holds down dog - switch Gymnastics Forearm Warm Up Banded Shoulder Stretches Strength/Skill 12 minute EMOM Odd: 3-5 Bar Muscle Ups Even: 30 DU WOD 4 rounds 10 alt. DB snatches 12/10 cals 200 m run REST 3 minutes between rounds ....

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  • CrossFit in State College for Thursday, May 9

    at CFN looks like... Warm Up 2 rounds 100 m run 10 lunges w/ hip flexor rainbows 10 Blackburns (from thoracic flow) 5 ATYTs As a group, 3 rounds of 3 elevator push ups 15 reverse crunches 5 squats @ 5050, rest :60 Clean Warm Up Strength/Skill In 15 minutes, find a challenging but not max... Power Clean + Hang Clean WOD "The Chief" 5 rounds of 3 minute AMRAP 3 power cleans (135/95) 6 push ups 9 squats REST 1 minute between rounds, start where you left off ....

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