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  • CrossFit in State College for Saturday, January 19

    at CFN looks like... Warm Up 3 sets of row/ab 1 min 10 m inch worm :10 bottom of pushup hold :10 Top of pushup hold 10 m step over the fence THEN Thoracic Flow THEN 3 rounds 10m Bear Crawl 10 Alt deadbugs 10 light DB presses 10 light DB thrusters Strength/Skill Every :90 x 8 rounds 5-7 shoulder to overhead *must be cleaned from the ground WOD For time 75 row cals 75 alternating DB snatches 75 WBs 75 tuck ups 75 DU ....

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  • CrossFit in State College for Friday, January 18

    at CFN looks like... Warm Up 3 rounds High knees down, butt kicks back Bear crawl down, gorilla walk back 10 kang squats 10 scap pull ups Step over the fence down/ostrich walk back :10 deadbug hold/side Clean Warm Up Strength/Skill Every :90 x 12 rounds Power Clean + Push Jerk @ 65-75% 1 RM C&J WOD 1 round every 6 minutes x 4 rounds 5 pull ups 7 burpees 9 DB thrusters :40 AB HARD ....

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  • CrossFit in State College for Thursday, January 17

    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 Couch Stretch and Front Rack Banded Mobility Strength/Skill Front Squat 3 reps x 5 sets, rest 2 minutes Build over your sets to a tough set of 3 (should be heavier than your tough set of 5 from 2.5 weeks ago) (20 minutes) WOD 20 minute EMOM 1) 10-12 alternating DB glute bridge floor press 2) 8-10 pull ups 3) 12-14 Cossack squats 4) :20-:30 superman hold ....

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  • CrossFit in State College for Wednesday, January 16

    at CFN looks like... Warm Up Partner A rows 250 m while Partner B does 5 dive bombers + 10 squats - switch Partner A rows 250 m while Partner B does 5 KB windmills/side (1 KB) + 10 push ups - switch Burgener Warm Up Strength/Skill Every :90 x 6 rounds 6 TnG Power Snatches @ 50-65% 1 RM snatch WOD 3 minute AMRAP 500 m row ME DU REST 3 MINUTES 3 minute AMRAP 30/25 AB cals ME NPU burpees REST 3 MINUTES 3 minute AMRAP 1 minute WB 1 minute KBS (24/16) 1 minute sit ups REST 5 MINUTES, repeat - beat your first round ....

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  • CrossFit in State College - CrossFit Nittany - CrossFit in State College for Tuesday, January 15

    CrossFit in State College for Tuesday, January 15

    Member of the Week: Kristen Bartholomew Kristen is a consistent member who attends either 5:30 or 7:30pm. She always comes to class with an upbeat attitude and ready to learn. She’s been working hard on getting her first pull up, so much that her mom got her a crossover symmetry system for Christmas! That’s dedication. During the day you can find her at Big Valley Animal Hospital where she works as a vet. at CFN looks like... Warm Up 10 minutes steady 1 min row/AB 1 round of multi-directional lunges 10 light KBS 10 m ostrich walk 10 m bear crawl 10 banded segmented glute bridges Then Down Dog as a group Strength/Skill Deadlift 6-8 reps x 5 sets, rest 2 ....

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  • CrossFit in State College for Monday, January 14

    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, during this time, do 1 round of GYMNASTICS FOREARM WARMUP Group 2: CrossOver Symmetry with a coach for 8 minutes Then switch groups Strength/Skill 5 rounds for quality :20-:30 Handstand hold or 10 m handstand walk (or practice HS walking skills) 1 pull up negative (3 seconds) + 2 strict pull ups + 3 perfect kipping pull ups (if pull ups are your jam add 4 C2B after the pull ups) WOD 12 minute AMRAP 30 DU 20 alternating DB snatches (50/35) 10 single arm DB front squats (5 with weight in R hand, 5 with ....

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  • CrossFit in State College for Saturday, January 12

    at CFN looks like... Warm Up 5 minutes - row/AB/jump rope/run 5 thoracic bridges/side while partner holds plank - switch 10 PVC OHS while partner holds a glute bridge - switch 15 kang squats while partner does bird dogs - switch 20 lunges while partner does puppy pose - switch Burgener Warm Up Strength/Skill Every 2 minutes x 6 rounds Power Snatch @ 50-60% 1 RM snatch 5 TnG reps WOD For time 70 row cals or AB cals 70 NPU burpees 70 alternating hang DB hang clean and jerks 70 sit ups 70 row cals or AB cals (try to the do the opposite of what you did at the beginning) Mobility With remaining time, coaches choice! ....

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  • CrossFit in State College for Friday, January 11

    at CFN looks like... Warm Up 2 rounds of: 1 min AB/Row 10 scorpions 10 banded squats 20 cowboy steps 10 drop steps 3 6-pt Zeniths/side 10 m bear crawl - perfect form 5 single KB windmill/side THORACIC FLOW Strength/Skill OHS Take 15 minutes to find a 3 RM for the day WOD 1 round every 5:30 minutes x 4 6 heavy Russian KBS 8 HR push ups 10 jump squats 12/8 AB cals ....

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  • CrossFit in State College for Thursday, January 10

    at CFN looks like... 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 push ups Step over the fence down/ostrich walk back :15 hollow body hold Clean Warm Up Strength/Skill 1 Power Clean +1 Push Jerk @ 60-70% Every 2 minutes x 10 rounds WOD 16 minute EMOM 1) 14 OH plate lunges (45/25) 2) 12 squat clean DB thrusters (clean the DBs every rep) 3) 6-8 TTB 4) 8-10 burpees (work on efficiency) ....

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  • CrossFit in State College for Wednesday, January 9

    at CFN looks like... Warm Up Row or bike 5 minutes 2 rounds: 5 scap pull ups, 10 squats Thoracic Flow Abbreviated Hip Flow Strength/Skill 10 minute EMOM 1) 3-5 ring muscle ups (or MU transitions or false grip pull ups or strict pull ups + dips) 2) 8-12 alternating pistols Spend 5-10 minutes finding the version of the exercise that you want to do for the EMOM WOD 10 minute AMRAP 5 shoulder to overhead (115/75) 10 deadlifts (115/75) 15 step down box jumps Mobility With remaining time, coaches choice! ....

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