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  • CrossFit in State College for Thursday, May 24th

    at CFN looks like the following Rower Pike Ups Warmup
    3 rounds of 10 squats 10 hollow rocks 5 ring row 10 m broad jump :20 dragon pose on each side Strength/Skill
    15 min EMOM 1: 6- 8 upright DB rows at 30x1 2: 6-8 rower pike ups 3: 1 round of multi-directional lunges WOD
    20 minute AMRAP with a partner *1 partner works at a time unless otherwise stated 50 DB thrusters 50 burpees 800 m run together 50 WB 50 DB snatches ....

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  • CrossFit in State College - CrossFit Nittany - CrossFit in State College for Wednesday, May 23rd

    CrossFit in State College for Wednesday, May 23rd

    at CFN looks like the following Warmup
    2 rounds 200m run 10 squats 5 scap pullups Bicep openers/tricep openers 10 scorpions/ side 5 stationary inch worms Strength/Skill
    15 minutes to practice kipping - pull ups - dips -HSPU -MU WOD
    4 rounds for quality 8 supinated strict pull ups 50 m OH carry (55/35) 50 DU 2 wall walk with :10 hold at the top 500 m row/400 m run ....

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  • CrossFit in State College - CrossFit Nittany - CrossFit in State College for Tuesday, May 22nd

    CrossFit in State College for Tuesday, May 22nd

    at CFN looks like the following CrossFit Nittany Member of the Month: Adam Caimi Adam is a long term member and regular at the evening classes. He always shows up to class ready to work and support his fellow classmates, rarely leaving the floor before everybody is finished. This type of attitude embodies the spirit of CrossFit Nittany.
    Warmup
    3 rounds - 1 minute at each station 1 - AB 2 - Supermans 3 - PVC good mornings Banded Hamstring stretches Strength/skill
    Romanian DL @31x1 8 reps x 4 sets at 45-50% of back squats -ribs tucked -shoulder blades pulled down -push your butt back and your knees out as you trace the bar down your legs -your knees can slightly bend ....

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  • CrossFit in State College for Monday, May 21st

    at CFN looks like the following Mobility in our snatch , something we can all improve on. Also something that you may find will help you in more areas then just with your barbell snatch. Warmup
    2 rounds Gorilla walk down/ bear crawl back 10 supermans 5 seated external rotations/arm @ 3011 5 PVC pressing snatch balance 5 hip flexor rainbows/side As a group; THORACIC FLOW Then BURGENER warmup (focus are keeping the bar close and a solid overhead position) and PVC practice snatches with pause at 2" off the ground Strength/Skill
    Every :90 x 10 rounds Snatch Progressions 2 snatches - pause 2" off the ground -Or power snatch + OHS WOD
    15-12-9 Front Squats (50% of C&J) HR ....

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  • CrossFit in State College for Saturday, May 19th

    at CFN looks like the following For those of you that like to follow along during the CrossFit competition season don't forget to check out the live regionals action starting this weekend. To watch go to www.games.crossfit.com Warmup
    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 ....

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  • CrossFit in State College for Friday, May 18th

    at CFN looks like the following One Rep Max mental check list. Warmup
    15 min AMRAP - steady pace 15 squats 10 m duck walk 5 scap pull ups 10 m banded walk 15 good mornings 10 m ostrich walk 5 lateral lunges each leg WOD
    15 minutes to find 1 RM back squat 15 minutes to find 1 RM strict press 15 minutes to find 1 RM deadlift ....

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  • CrossFit in State College for Thursday, May 17th

    at CFN looks like the following Are you someone that has scapular winging when doing your pushups? Do you know what scapular winging is or looks like? Here is a video going into greater detail around the area which may help explain why some of us are having shoulder pain along with helping to improve your pushups. Warmup
    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 banded pulls in plank while partner does weighted halos - switch Strength/Skill
    14 min EMOM Odd: 3-5 strict dips Even: ....

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  • CrossFit in State College - CrossFit Nittany - CrossFit in State College for Wednesday, May 16th

    CrossFit in State College for Wednesday, May 16th

    at CFN looks like the following Warmup
    15 min AMRAP - steady pace Side shuffle down and back (face the same direction) 5 scap pullups 10 pushups 15 kang squats 20 shoulder taps in plank :30 in puppy pose Strength/Skill
    A1) Bent over BB rows @ 2201 8 reps x 3 sets, rest :90 A2) DB Floor Press in hip bridge @ 22x1 (hold at the top for 2, lower for 2, explode up) 6 reps x 3 sets, rest :90 B1) L-sit accumulate max time over the course of 2 sets , rest :90 B2) SA Banded Lat Pulldown with a twist 8/side x 2, rest :90 -Slowly raise your arm for 3 seconds, pull down quickly, hold elbow by your side for 2 seconds WOD
    Warm Weather Jackie Run 800 m 50 WB (20/14) 30 pullups ....

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  • CrossFit in State College - CrossFit Nittany - CrossFit in State College for Tuesday, May 15th

    CrossFit in State College for Tuesday, May 15th

    at CFN looks like the following CrossFit Nittany Member of the Week: Cybbi Barton Cybbi is one of CrossFit Nittany’s most welcoming members. Her spirit fills the room with a “LET’S GO” attitude. She never leaves a classmate to finish by themselves. Her bubbly personality is a unique part of what makes CrossFit Nittany the amazing place that it is.
    Warmup
    2 rounds Run 200 m 5 BB upright rows 10 band pulls in plant 15 roll to splits 20 lunge and twists THEN twisted cross mobility as a group Strength/Skill
    CLEAN COMPLEX (PROGRESSION) Every :90 x 8 1 Power Clean + 1 Clean (or power clean + FS) -build to a challenging weight for complex
    ....

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  • CrossFit in State College for Monday, May 14th

    at CFN looks like the following Ankle Mobility 5-13-2018 Here’s a quick stretch to improve your ankle range of motion, which is a big part of being able to perform a proper squat. Take a 25, 35, or 45 pound plate (work your way up), and place it on your knee while knee is fully flexed and foot planted in the ground. Gently rock your knee around left and right, keeping downward pressure to give your ankle and calf a stretch. Do this for 45 seconds per side, one or two times per side. Warmup
    2 rounds 200m run 10 squats 10 sit ups 10 m bear crawl 10 windshield wipers 10 banded face pulls THEN Bulletproof shoulders Strength/skill
    2 rounds 10 TGUs (5/side); rest 2 ....

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