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  • CrossFit in State College for Wednesday, November 21

    at CFN looks like... Tomorrow, CrossFit Nittany will have an 8 am and a 9:30 am class. After that the gym will be closed for Thanksgiving. Come get your workout in before the feast! Warm Up 5 min row/bike/run/jump rope - break a sweat 2 rounds Bear crawl down, gorilla walk back 10 kang squats 10 supermans 10 scap pull ups or ring rows Step over the fence down/ostrich walk back :15 hollow body hold Clean Warm Up Strength/Skill Every 2 minutes x 8 rounds Clean and Jerk x 1.1 WOD 18-14-10 WB Pull ups REST 5 MINUTES 18-14-10 DB box step overs Burpees ....

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  • CrossFit in State College - CrossFit Nittany - CrossFit in State College for Tuesday, November 20

    CrossFit in State College for Tuesday, November 20

    at CFN looks like... MEMBER OF THE WEEK
    LIZ HOUSTON Liz has been a regular member of the weightlifting class and competed in a weightlifting meet at the end of October. During her training for the meet, she gained a new found focus and dug deep to refine her technique. At the meet, she made SOLIDLY 5 out of her 6 lifts and has kept lifting, because she loves it! Warm Up 2-3 rounds 30 jumping jacks 10 Blackburns (from thoracic flow) 10 m bear crawl 15 squats 10 side to side bounding hops Shoulder Opener as a group 1 minute pigeon/side A1) Strict Press @ 3112 6-8 reps x 4 sets, rest :60 minutes A2) Front Foot Elevated Split Squats ....

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  • CrossFit in State College for Monday, November 19

    at CFN looks like... Warm Up 3 minutes AB/row/run - break a sweat 2 rounds of: 10 m banded monster walks 10 banded squats with 2 sec hold at the bottom 10 m inchworm 10 roll to splits 10 m lizard walk HIP FLOW Strength/Skill 1 1/4 Back Squats @ 75-80 % 2 reps x 5 sets, rest 2-3 minutes between working sets Focus on good posture and stable foot position, take 3 warm up sets to get to working weight WOD 16 minute EMOM 1: 10 box jumps (24"/20") 2: 10-15 Russian KBS (32/24 kg) 3: 5-8 supinated pull ups 4: Max AB cals in :40 ....

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  • CrossFit in State College for Saturday, November 17

    at CFN looks like... Warm Up 5 min row/bike/run/jump rope - break a sweat 2 rounds Bear crawl down, gorilla walk back 30 jumping jacks 10 squats 10 push ups Step over the fence down/ostrich walk back 10 scap pull ups SPEALLER WOD 20 minute AMRAP with a partner Partner 1 rows or bikes for cals while... Partner 2 does rounds of Strict Cindy (5 strict pull ups, 10 push ups, 15 squats) -Switch as needed Score = cals on AB or row + reps of Cindy ....

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  • CrossFit in State College for Friday, November 16

    at CFN looks like... Warm Up 3 minutes AB/row/run - break a sweat 2 rounds of: 10 m banded monster walks 10 banded squats 10 m bear crawl - perfect form 10 roll to splits 10 m lizard walk HIP FLOW Strength/Skill Front Squats @ 22x1 3 reps x 5 sets @ 65-75% of 1 RM FS, rest 2-3 minutes between working sets Take 2 warm up sets to get to the working weight range WOD F U Hiaku :90 x 8 5 box jump overs (24/20) 7 V ups 5 HR burpee rest :90 ....

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  • CrossFit in State College for Thursday, November 15

    at CFN looks like... Warm Up 2 rounds 30 side to side bounding hops (single leg or double) 20 PVC good mornings 10 push ups 30 reverse lunges 20 scorpions 10 m ostrich walk BULLETPROOF SHOULDERS A1) Close Grip Bench Press 4 reps x 6 sets, rest :60 Work at a challenging weight for 4 reps A2) Deadlifts 4 reps x 6 sets, rest 2 minutes Work at a challenging weight for 4 reps B.) 3 rounds for quality 8 lateral lunges/side :30-:45 FLR 8 supinated chin ups or bicep curls 5-10 pushups at 3111 - pressure on your pinkies on the way down, pressure on your pointers on the way up ....

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  • CrossFit in State College for Wednesday, November 14

    at CFN looks like... Warm Up 5 min row/bike/run/jump rope - break a sweat 2 rounds Inchworm down down, gorilla walk back 1 round of multi-directional lunges 10 supermans Step over the fence down/ostrich walk back :15 deadbug hold/side Clean Warm Up Strength/Skill Every 2 minutes x 6 rounds Clean with a pause at the knee + Jerk x 1.1 Build over the sets, a good goal is to get to 70-75% of your 1 RM C&J WOD 4 rounds for time 20/15 cal AB 15 WBs 20 plate OH lunges 10 TTB ....

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  • CrossFit in State College - CrossFit Nittany - CrossFit in State College for Tuesday, November 13

    CrossFit in State College for Tuesday, November 13

    Member of the Week: Michelle Cottingham Michelle is a part of the early morning crew and is very committed to making it in at 5am regularly. She is always warm and welcoming to new members and steps up to help people in class when they need it. She has also brought some of her family in to join her in getting fit. Keep up the great work Michelle! at CFN looks like... A.) 10 minutes easy Row or bike 2 minutes 10 squats 5 scap pull ups 10 single arm KB swings - light 5 push ups Abbreviated Hip and Thoracic Flow B.) 5 rounds for quality 4 -6 alternating pistols (Options: Pistol to a box, pistols off a box, pistols with bands) 1 strict pull up + ....

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  • CrossFit in State College for Monday, November 12

    at CFN looks like... Warm Up Break into 2 groups... Group 1: Row or Bike with a partner, partner mobilizes or does basic body weight movements for 8 minutes - switch every 2 minutes Group 2: CrossOver Symmetry with a coach for 8 minutes Then switch groups Snatch Warm Up Strength/Skill Every :90 x 8 Low Hang Snatch + 2 OHS Build in weight while maintaining great technique WOD 12 minute AMRAP 9 deadlifts (95/65) 7 power cleans 5 front squats 3 shoulder to overhead 30 DU Mobility With any remaining time, coaches choice! Work on your business! ....

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  • CrossFit in State College for Saturday, November 10

    at CFN looks like... Warm Up 5 min AB/Run/Row/Jump Rope THEN 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 4 rounds 1 minute TTB 1 minute DB reverse lunges 1 minute push presses (75/55) 1 minute row for max meters 1 minute REST ....

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