Pre-WOD 5-4-3-2-1 Back Squat Start at 60% 1RM and increase For Time 3 Rounds 12 x Deadlift (185/115) 200m Run 6 x Clean 400m Run 3 x Clean and Jerk 200m Run Post/Toning 4 x Suicide Run/1:00 Rest 25m to 50m to 100m
Deck of Cards Spades= Push Ups Hearts= Pull Ups (strict) Clubs= Sit Ups Diamonds= Burpees face cards= 11 reps Aces= 400m Run Post/Strength 6 x 3 Strict Press Post/Toning 50 x KB Good Mornings (70/55) 100 x Flutter Kicks (R/L=1) 100 x Leg Raises
Come in and see why CrossFit NorthRidge is one of the longest running CrossFit programs in the region. Since 2008, CFNR has been an innovator in the way CrossFit workouts are programmed and applied for the everyday worker, stay at home mom, grandparent and/or elite athlete. We use a unique way to begin each person in the movements of CrossFit in our Foundations Program and once completed, each person has an understanding of the movements so that when they enter into classes, our Coaches can create a custom WOD (Workout Of the Day) for them if needed.