CF Announcements

Schedule your:
INBODY 270 BODY FAT SCAN
VISIT - CROSSFITMAHWAH.COM
Select "No Sweat Intro"
Choose "InBody 270"

Goal Review Sessions every 90 Days!

Skill Sessions Available - 30-60 Minutes One on One to Improve stubborn Skills

Nagging Pain/Injury?? 
  • Schedule a FREE 15 Minute Discovery Session w/ Sharon Wisnewski - our in House Physical Therapist!

CF Warm up 1

Run 400m
+
Dynamic Stretch

CF Skill

In 2 Minutes, perform 2 sets of:
Hollow Body Hangs x 10 reps @ 2111

Every 30 seconds, for 6 minutes (4 sets) of:
Interval 1 – L-Sit Lifts on floor x 20 seconds (max reps)
Interval 2 – Straight Body Ceiling-Reaching Crunches x 20 seconds (max reps)
Interval 3 – Tuck Rocks x 20 seconds (max reps)

Running Drills (Outside) "8 Minutes"
1. 15 High Knees in Place then High knees for 15yrds
2. 15 Butt Kicks In Place then Butt Kicks for 15yrds
3. Side Shuffle 15yrds down and Back
4. Carioca - 15yrds down and back
5. Figure 4 Drill - 15yrds each leg
6. Figure 4 Skip Drill - 15yrds each leg
7. 3 Hop Drill - Learn how to lean to create movement

CF WOD Prep

All are Running
  • If Raining or Can not run, rowing will be the WOD

CF WOD 1: - 9/19/2018 - Distance

For Time:

Run 1.5 Miles (2400m)

REST 5 Minutes

Run .75 Miles (1200m)

CF WOD 2: - 9/19/2018 - Distance 2

ROW (Rain or Can't Run)

3000m

Rest 5 Minutes

1750m

CF Coaches Notes

WOD: 25-30 Minutes