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CrossFit in State College for Saturday July 21

Community (n) -  a group of people in the same place or having the same characteristic; a feeling of fellowship with others as a result of sharing common interests, beliefs or goals

One thing that sets CrossFit apart from other strength and conditioning strategies is the community that comes with going to a CrossFit gym. If you have been a member here for a while, you might remember what it was like joining CFN. You were probably nervous and not sure what to expect. And then you probably got your butt kicked by the workout.

But then you came back, and you kept coming back. Because it was fun and different. Because you were meeting new people that made you feel good about yourself. Those people cheered for you when you were out of your mind with exhaustion and helped you finished the workout even though they had already finished the workout and you were the only one still going.

You suddenly found yourself in a place with 200+ people that genuinely wanted you to be the best version of yourself. They didn't care what weight was on your barbell or how slow you were moving. They just wanted you to show up, play hard, and to not quit. And they helped you do just that. So for those of you that are new to CFN, welcome to our community. And to those of you who have been here for a while, thank you for always showing up, playing hard, and not quitting.

 

at CFN looks like...

Warm Up

800 m run/50 cal AB/ 1000 m row

then...

2 rounds 
Partner Warm up
1 partner bikes or rows while other partner does 20 scorpions - switch 
1 partner bikes or rows while other partner does 2 wall walks - switch 
1 partner bikes or rows while other partner does 10 ring rows - switch 
1 partner bikes or rows while other partner does 10 goblet squats - switch

Then Thoracic Flow


Strength/Skill
OHS

Spend 20 minutes working up to a moderating challenging set of 5 reps

WOD
In teams of 3, complete....

225 row cals
150 burpees
400 m farmer carry 
75 HSPU
15 tire flips



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