Announcements ***Holiday Hours*** Christmas Eve- 5:30pm & 6:30pm CANCELLED Christmas- CLOSED Day After Christmas- Hero WOD @11:00AM! New Years Eve- 5:30pm & 6:30pm CANCELLED New Years Day- Closed ***Holiday Hours*** North Industry – CrossFit Warm-up Warm-up 7 (No Measure) 3 Rounds of: Inch Worm Crab Walks Hip Glide Gymnastics Rope Climb (Work on for 10 […]

North Industry – CrossFit Metcon (AMRAP – Rounds) Teams of 2 AMRAP 18 4 Jerks 6 Lateral Hops, O&BPartner 1 completes a round before P2 begins. EMOM 5 Ball Slams

North Industry – CrossFit Warm-up Warm-up 1 (No Measure) 3 Rounds of: Jumping Jacks Hip Glides Russian Walks Weightlifting Front Squat (7×1) Metcon Metcon (Time) 4 Rounds of: 30 Lunges (75/55) 30 Double Unders Mobility Smash your T-spine for 10 minutes.

North Industry – CrossFit Warm-up Warm-up 8 (No Measure) 3 Rounds of: Hip Glides Table Tops Broad Jumps Weightlifting Snatch (TnG for 3) Metcon Metcon (Time) 21-15-9 Hang Snatches (95/65) Sit-upsFinish each round with a 100ft Bear Crawl. Foundation Work Kettle Bell Front Rack to Farmers Carry (53/35) for 10 minutes, trading off and on […]

North Industry – CrossFit Warm-up Warm-up 6 (No Measure) 3 Rounds of: Good Mornings Jumping Jacks Walking Lateral LungeDo a 500m Row BEFORE the warmup. Metcon The Love Boat (Time) 500m Row x 525 minute time cap. Your slowest 500m Row time is your score. Metcon 50 Pull-ups (Time) 50 Pull-ups



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    "Great and knowledgeable staff; great workouts that are challenging but fun"

    "I've lost a dress size and I've also gained more muscle than I've ever had."

    "Take the time to meet with the coaches and do your research. You can CrossFit anywhere, but a great coach will help you succeed. CFNI has very knowledgable and friendly coaches."


    36963 Amrhein Rd
    Livonia, Michigan 48150
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