Call us now 814-826-2923

CrossFit in State College - CrossFit Nittany RSS Feed




  • CrossFit in State College for Wednesday, September 19

    at CFN looks like... Warm Up Partner Warm up 2 rounds 1 partner runs 100 m while other partner does squats - switch 1 partner runs 100 m while other partner does light DB rows - switch 1 partner runs 100 m , while other partner does shoulder taps in plank - switch 1 partner runs 100 m while other partner does forearms stretch - switch Strength/Skill 12 minute EMOM Odd: 4-6 HSPU (hardest version you can do for 4-6 reps) Even: 1-2 rope climbs WOD 4 rounds for quality 10 HR push ups 50 m sled push 10 DB pull through in plank 50 m double KB FR carry 10 furniture slider hamstring curls (25 minutes) Midline Tabata bicycle ....

    Read more
  • CrossFit in State College - CrossFit Nittany - CrossFit in State College for Tuesday, September 18

    CrossFit in State College for Tuesday, September 18

    Member of the Week: Carrie Kennea Carrie Kennea attends the evening classes and started her journey through Boot Camp and she has recently transitioned to CrossFit full time. In the last 6 months she has gone down 3 pant sizes!! Her strength numbers continue to improve and she has been crushing the workouts in class. Congrats on all your hard work. We are happy to have you here, Carrie! at CFN looks like... Warm Up 2 rounds 100 m run 10 squats 5 pushups 10 m banded monster walk 5 banded squats 10 scorpions 5 hip flexor rainbows/side Pigeon Pose Front Rack Mobility Strength/Skill Front Squat 3 reps x 5 sets @ 80% 1 RM, rest :90-2 mins ....

    Read more
  • CrossFit in State College for Monday, September 17

    at CFN looks like... Warm Up 3 - 5 minute stations Station 1: AB/Row/ Jump Rope Station 2: AMRAP - steady pace 15 squats 10 light DB rows 10 m bear crawl 10 light DB presses 10 lunges Station 3: Bulletproof Shoulders Strength/Skill Split Jerk Progression - Dip drills on the wall - 2 sets of 3 push presses - 2 sets of 3 push jerks - Foot work drills - 2 sets of 3 press into split - Practice split jerks (hold the split position for 3 seconds) WOD 15 minute AMRAP 2 step down box jumps (24/20) 2 DB push presses (50/35) 2 pull ups 200 m run *add 2 reps to all movements at each round, 2-4-6-8 etc ....

    Read more
  • CrossFit in State College - CrossFit Nittany - CrossFit in State College for Saturday September 15

    CrossFit in State College for Saturday September 15

    at CFN looks like.... Reminder: Tomorrow, Sunday Sept 16, we are hosting PULLING FOR A CURE! This event is a fundraising event in honor of Eric Peterson, OG members Svend Peterson and Sally Bondurant's son, who has been fight testicular cancer like a champ. Teams of 3-4 will be rowing from 8-11 am for max meters. Come out and cheer for them! Warm Up 2 rounds Partner Warm up 1 partner run 200 m while other does scorpions - switch 1 partner run 20 m while other partner does walking planks - switch 1 partner runs 200 m while other partner does light KBS - switch 1 partner runs 200 m while other partner does squats@ 32x1 - switch DUCK DUCK SQUAT DOWN DOG WOD ....

    Read more
  • CrossFit in State College for Friday September 14

    at CFN looks like... Good luck to all of you participating in the fall Balanced Habits KICKSTART! Taking responsibility of your nutrition and learning how to fuel your body is a rewarding process and will help you get to your fitness goals! Warm Up 2 rounds 200 m run 1 round of multi-directional lunges Then 2 rounds Gorilla walk down/ lizard walk back 10 hollow rocks 5 seated external rotations/arm @ 3011 5 PVC OHS 3 half TGU/side Strength/Skill 15 minute EMOM 1: 6-8 DB upright rows 2: 2 TGU/side 3: :20-:30 L sit WOD NANCY For Time 5 Rounds 400m Run 15 OHS (95/65) ....

    Read more
  • CrossFit in State College for Thursday, September 13

    at CFN looks like... Warm Up 2-3 rounds 30 jumping jacks 10 Blackburns (from thoracic flow) 10 m bear crawl 15 squats 10 scap pullups or ring rows BULLETPROOF SHOULDERS 2 minute squat hold A1) Bench Press 8 reps x 4 sets, rest :60 A2) Strict Pullups 3-6 reps x 4 sets (do what you need to to get to that reps range), rest :60 WOD 10 minute AMRAP at 80% AB 20 cals 20 renegade rows 10 hollow rocks 5 burpee broad jumps REST 5 MINUTES 10 minute AMRAP at 80% 200 m run 2 wall walks with :10 hold at the top 15 jump squats 10 push ups ....

    Read more
  • CrossFit in State College - CrossFit Nittany - CrossFit in State College for Wednesday, September 12

    CrossFit in State College for Wednesday, September 12

    at CFN looks like... Warm Up 2-3 rounds Run 100m together 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 (15 minutes) A.) 8 min EMOM: 2 power snatches, building over the sets (10 minutes) B.) Every :90 x 8 rounds Power Clean + Clean , building weight (15 minutes) WOD 4 minute AMRAP 12 double DB OH lunges 10 NPU burpee box jump overs 8 med ball over shoulders REST 4 MINUTES 4 minutes row max calories REST 4 MINUTES (20 minutes) ....

    Read more
  • CrossFit in State College - CrossFit Nittany - CrossFit in State College for Tuesday, September 11

    CrossFit in State College for Tuesday, September 11

    at CFN looks like... MEMBER OF THE WEEK: Laura Bair Laura Bair is a regular at the noon class and is usually seen walking from work to get a jump start on her warm up. She has a great smile, positive attitude and is always ready to try new things and take on the workouts in class. She is also participating in our Balanced Habits Life Program and has lost a total of 18.5lbs. You look amazing Laura! Nice job! Warm Up 1 Round as a group 15 seconds Fast Feet 15 seconds Butt Kicks 15 seconds Squats 15 second Squat Hold 10 dead bugs with :5 hold on each leg 10 Push-Ups 15 Seconds Fast Feet 15 Seconds High Knees 15 seconds step over the fence 10 Lateral ....

    Read more
  • CrossFit in State College - CrossFit Nittany - CrossFit in State College for Monday, September 10

    CrossFit in State College for Monday, September 10

    at CFN looks like... MOBILITY MONDAY We have been doing lots of front squats and cleans in class and the front rack position is not a natural position so we have to work on it. Being able to keep a good grip on the barbell during a clean makes it easier to get set up for any overhead lift. But being able to keep that good grip requires good shoulder, lat and t-spine mobility. Here is an easy mobilization that I like to do when I have the barbell in my hands. Place the barbell on your back like a back squat with your hands as wide as you would have them for a clean, like the picture on the left. Keeping the barbell on your traps and your ribcage down (squeeze your butt and ....

    Read more
  • CrossFit in State College - CrossFit Nittany - CrossFit in State College for Saturday, September 8

    CrossFit in State College for Saturday, September 8

    at CFN looks like... Tomorrow, Sunday September 9, we are having our CrossFit Nittany picnic! It starts at 12 pm at the Beachside Pavilion in Greenwood Furnace. We want to see all of our fantastic members there! Bring a dish to share and come have some fun! Make sure to check the Facebook event in case we have to cancel because of rain. Warm Up 5 minutes AB/row/run - break a sweat 2 rounds of: 10 squats 10 m ostrich walk 5 divebombers 10 m lizard walk HOOVERBALL! Strength/Skill OHS 10 reps x 5 sets lift from the ground, not out of the racks WOD For time 800 m run 40 KBS (24/16 kg) 30 HSPU 400 m run 30 KBS (24/16 kg) 20 push ....

    Read more


Request Information Now!