Posted: 19th August 2014 by CFNTX in Uncategorized

1. MOBILITY
- Foam Roll: Calves, Quads, Thoracic, Lats
- Ball: 1st Rib
- Rack: Calves
- Couch Stretch
- Rings: Pecs
- Rings: Lats & Hamstrings

2. GYMNASTICS
A. 5X60sec
- Bent Hollow Body Hold
- Cat/Cow
5X15 reps
- Scapular Shrugs
- Swivel Hips

B.  5X60 sec
- Arch Body Hold
- Standing Hip Circles
5X15 reps
- Incline Pushup
- German Arm Swing

3. WEIGHTLIFTING
- Front Squats 3-3-3-3-3 reps
- Deadlift, 1RM

4. WOD
Split Jerk 1-1-1-1-1-1-1 reps (7X1 reps)

TUE 140819

Posted: 19th August 2014 by CFNTX in All; Daily WOD

1. MOBILITY
- Foam Roll: Calves, Quads, Thoracic, Lats
- Ball: 1st Rib
- Rack: Calves
- Couch Stretch
- Rings: Pecs
- Rings: Lats & Hamstrings

2. GYMNASTICS
5 rounds:
- Bent Hollow Body Hold, 60 sec
- 15 Scapular Shrugs

3. WEIGHTLIFTING
Jerk 2-2-2-2-2-2 reps

4. WOD – “ELIZABETH”
21-15-9 reps for time:
- Cleans (135/95#)
- Ring Dips

MON 140818

Posted: 18th August 2014 by CFNTX in All; Daily WOD

1. MOBILITY
- Foam Roll: Calves, Quads, Thoracic, Lats
- Ball: 1st Rib
- Rack: Calves
- Couch Stretch
- Rings: Pecs
- Rings: Lats & Hamstrings

2. GYMNASTICS
5X60sec
- Bent Hollow Body Hold
- Cat/Cow
5X15reps
- Scapular Shrugs
- Swivel Hips (8/side)

Weekend Schedule

Posted: 15th August 2014 by CFNTX in All; Daily WOD

There are no scheduled classes this weekend.

UPDATE ON THE TRANSITION

Posted: 15th August 2014 by CFNTX in Uncategorized

CrossFit NTX will continue to operate with the regular schedule Monday through Friday until funding has come through.  Please check back for updates.

FRI 140815

Posted: 15th August 2014 by CFNTX in All; Daily WOD

1. MOBILITY
- Foam Roll: Calves, Quads, Thoracic, Lats
- Ball: 1st Rib
- Rack: Calves
- Couch Stretch
- Rings: Pecs
- Rings: Lats & Hamstrings

2. DYNAMIC WARM UP
- Lap & Drop, 5 reps
- Lap, Squat, & Return, 10 reps
- Lap, Squat, Drop, 15 reps
- Bent Over Row, 20 reps

3. WOD
165-lb. squat cleans, 1 minute
Rest 3 minutes
185-lb. squat cleans, 1 minute
Rest 3 minutes
205-lb. squat cleans, 1 minute
Rest 3 minutes
165-lb. squat cleans, 1 minute
Rest 3 minutes
185-lb. squat cleans, 1 minute
Rest 3 minutes
205-lb. squat cleans, 1 minute

Try for max reps each round without dropping the barbell.

WED 140813

Posted: 13th August 2014 by CFNTX in All; Daily WOD

1. MOBILITY
- Foam Roll: Calves, Quads, Thoracic, Lats
- Ball: 1st Rib
- Rack: Calves
- Couch Stretch
- Rings: Pecs
- Rings: Lats & Hamstrings

2. GYMNASTICS
- Wrist Stretches
- Wrist Exercises
4X60 sec
- Tripod
- Seated PVC Shoulder Flexion

3. WOD
10 2-minute rounds of:
- 5 pull-ups
- 10 push-ups
- 15 squats
- 5 pull-ups
- 10 push-ups
- 15 squats
- Row for calories

Rest 1 minute between rounds. Post number of calories rowed each round.

TUE 140812

Posted: 12th August 2014 by CFNTX in All; Daily WOD

1. MOBILITY
- Foam Roll: Calves, Quads, Thoracic, Lats
- Ball: 1st Rib
- Rack: Calves
- Couch Stretch
- Rings: Pecs
- Rings: Lats & Hamstrings

2. DYNAMIC WARM UP
- Row 5 min

3. WOD
Sumo Deadlift 3-3-3-3-3 reps (5X3)

4. AFTER PARTY
5 rounds AFAP:
- Sled Push (High & Low)
- 20 Push Presses (75/55#)

5. AFTER AFTER PARTY
1-2 minutes each:
- Middle Split
- Right Side Split
- Left Side Split
- Pancake Split

MON 140811

Posted: 11th August 2014 by CFNTX in All; Daily WOD

1. MOBILITY
- Foam Roll: Calves, Quads, Thoracic, Lats
- Ball: 1st Rib
- Rack: Calves
- Couch Stretch
- Rings: Pecs
- Rings: Lats & Hamstrings

2. GYMNASTICS
4X15reps
- Deck Squat > Skier

3. WEIGHTLIFTING
- Snatch Balance 2-2-2-2-2-2 (6X2)

4. WOD
5 rounds for time of:
- 5 Overhead Squats (135/95#)
- 10 toes-to-bars
- 15 Dumbbell Hang Squat Clean (40/35#)
- 20 Double-Unders

SAT 140809

Posted: 9th August 2014 by CFNTX in Uncategorized

Closed today.  No classes scheduled.