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CrossFit in State College - CrossFit Nittany

Member of the week: Anna Mattila

Anna is one of our long-term members and has been kicking ass in the 8am classes. She recently PR’d her deadlift and always has a positive attitude when she shows up. Even on the days when she has to ride the AB, she still gives it her A game. Keep up the great work Anna. We are happy to have you!

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 Squat @ 22x1

3 reps x 3 sets @ 70% of 1 RM FS
2 reps x 3 sets @ 80% of 1 RM FS, rest 2-3 minutes between working sets

Take 3 sets to get to working weight

WOD
With a partner, accumulate as many AB or row calories as possible in 8 minutes

Accessory Work
3 rounds for quality

10 lateral lunges/side
2 wall walks with :15 hold at the top
10 hammer curls
20 renegade rows




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