North Industry – CrossFit Metcon (AMRAP – Rounds and Reps) Teams of 3 AMRAP 18 30 Shuttles w/ SB 40 T2B’s 50 C&J (95/65)Two work, one rests.
North Industry – CrossFit Warm-up Warm-up 8 (No Measure) 3 Rounds of: Hip Glides Table Tops Broad Jumps Weightlifting Back Squat (7×1) Metcon Metcon (Time) 3 Rounds of: 15 Front Squats (135/95) 100ft Broad Jumps Mobility Smash your Calves for 10 minutes.
North Industry – CrossFit Warm-up Warm-up 6 (No Measure) 3 Rounds of: Good Mornings Jumping Jacks Walking Lateral Lunge Gymnastics Handstands & Strict T2B’s for 10 minutes, alternating minutes. Metcon Metcon (Time) 15-10-5-10-15 KB Swings (53/35) Box Jump Overs (24/20) Mobility Smash your Quads for 10 minutes.
North Industry – CrossFit Warm-up Warm-up 2 (No Measure) 3 Rounds of: Spider mans Table tops Wall squats w/pvc Gymnastics Rope Climb (Work on for 10 minutes) Metcon Metcon (Time) 8 C2B Pull-ups 16 Ball Slams (20/15) 24 Double Unders 16 C2B Pull-ups 32 Ball Slams (20/15) 48 Double Unders 24 C2B Pull-ups 48 Ball […]
North Industry – CrossFit Warm-up Warm-up 5 (No Measure) 3 Rounds of: Crab walks Bear crawls Lateral leg swing Weightlifting Weighted Dips (5×5) Metcon Metcon (AMRAP – Reps) AMRAP 10 1,2,3… Shoulder to Overhead (105/73) 2,4,6… Air Squats Mobility Smash your T-Spine for 10 minutes.
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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."