151127 - CrossFit | What we do.

CFNFC is a CrossFit facility. We do it 6 days a week just about 50 weeks per year and we've been doing it for 7 years. That's a lot of hours watching athletes, teaching and coaching them to their goals. Here's how it's done:

1. First and foremost we're adherents to the CrossFit definition and charter
   1. Constantly Varied, Functional Movements at High Intensity
   2. Focus on Mechanics to develop Consistency in movement and then and only then increase the Intensity. (But, as with any non-dictatorial endeavor, you can choose to skip the line and hit intensity first, we just strongly recommend against it  
2. Second, we're a strength and conditioning facility, a weightlifting facility, a powerlifting facility, a mobility facility, an endurance training facility and a place to hang out with your friends. 

When you come here, you're constantly challenged to not only be a better athlete, but to be a better person. A better boyfriend or girlfriend, better husband or wife, better employee, better aunt or uncle, better parent or son or daughter, better member of your team, a better student or teacher. 

You're doing it though challenging workouts 3-6 times per week, keeping an eye on your nutrition and recovery. You're doing it by coming consistently and encouraging your classmates and friends to do so as well. You're both the deliverer and recipient of friendly competition and smack-talk.  

And you're doing it here with us. And we're thankful every day for the opportunity to do it. 

Warm-up
2 minutes row or airdyne
Hooverball (if enough people) 

WOD
5 stations, 1 minute of work at each station, 1 minute of rest after 5 stations
3 rounds
Deltas
Underhand medicine ball throws
Row or AirDyne for calories
Box jumps or step-ups
AbMat sit-ups