Strength/Skill High Bar Back Squat: 1X8 @ 70%, 2X5 @ 75%, 2X3 @ 80% – rest 60 sec. WOD 7 rounds for total reps of: […]

This is a trial run at what we hope to make a permanent class. All you will need is a yoga mat and a clear […]

Strength/Skill Heaving Snatch Balance  3-3-2-2-1-1 reps WOD 4 rounds for total working time of: 8 Hang Squat Clean to Thrusters 135/95# 12 Burpee Over-the-Box Jumps […]

*In teams of two complete: 100 KBS 24/16kg 50 Burpees 30 T2B 10 Snatches (any style) 155/105# 30 T2B 50 Burpees 100 Partner Wall Balls […]

CrossFit Peoria has invited us to participate in a WOD on Saturday February 16th to help raise money for the Children’s Hospital. Not only is […]

Strength/Skill 2 reps every 30 seconds for 5:00 minutes (22 total reps): Deadlifts @ 60% WOD 15 Thrusters @ 135/95# 25 C2B Pullups 10 Thrusters […]

According to the information available from Zen Planner as of late Sunday evening these are the top 10 CFNP Paleo Challenge Participants: 1 Chris Brian […]

Strength/Skill  Establish a 1RM Back Squat WOD   Annie 50-40-30-20-10  

Strength/Skill Every 45 seconds for 5 minutes: 1 Power Clean + 1 Hang Power Clean @ 70% (of max Clean any style) WOD Every 90 […]

This piece was written by Shanna Duvall one of the owners of CrossFit Asheville (my favorite gym besides CFNP).  She is a great coach and […]