5 rounds 10 Power Snatches  (75#/45#) 10 Overhead Squats (75#/45#) 10 box jumps Post time to comments Tom and Katherine came for their first visit to NSCF.  Tom finished the baseline workout in a very respectable 5:51.   Will also … Continue reading →

For time: 21 Hip-Back Extensions Run 400 meters 18 Hip-Back Extensions Run 400 meters 15 Hip-Back Extensions Run 400 meters 12 Hip-Back Extensions Run 400 meters 9 Hip-Back Extensions Run 400 meters 6 Hip-Back Extensions Run 400 meters 3 Hip-Back … Continue reading →

Walking lunge 100 ft. 21 Pull-ups 21 Sit-ups Walking lunge 100 ft. 18 Pull-ups 18 Sit-ups Walking lunge 100 ft. 15 Pull-ups 15 Sit-ups Walking lunge 100 ft. 12 Pull-ups 12 Sit-ups Walking lunge 100 ft. 9 Pull-ups 9 Sit-ups … Continue reading →

Push Jerk 1-1-1-1-1-1-1 reps Compare to 121608 Post loads to comments.   Corey goes overhead Ryan made his first visit and finished our Baseline workout in a respectable 6:16m Motor City Crossfit posts about women getting too big Rapid health … Continue reading →

Front Squats3-3-3-3-3 Post load to comments Packed at 6am.  Corey and Todd stopped by from CF Hampton Roads in Virginia and showed excellent form on all their movements.  Great to meet ya'll!