12/14/2021

Announcements

CFN X-MAS PARTY THIS WEDNESDAY!
– Come join us at our annual Christmas Party 12/15 from 6:00-9:00PM at Track 7 Natomas. Beer and Pizza is on us! Please feel free to bring a side dish to share.

6PM and 7PM CLASSES ARE CANCELLED WEDNESDAY, 12/15.

LOOKING FORWARD TO SEEING YOU ALL THERE!

CrossFit Natomas – CrossFit

Warm-up

Warm-up (No Measure)

Cone Game | 5:00

Movements:

Jumping Jacks

Mountain Climbers

Arm Circles

Air Squats

Flutter Kicks

Toe Touch + Jump

Run in Place

Shoulder And Low Back Warm-up | 5:00

Kip swing.

Strict toes-to-bar or strict leg raise.

3 Sets:

Alternate 5 kip swings with a partner

Alternate 5 strict toes-to-bars with a partner

Weightlifting

Metcon (Weight)

EMOM 10:

Minute 1 | 2 Hang Power Cleans

Minute 2 | 3 Strict Pull-ups

Metcon

Metcon (Time)

21.11.17

RX

For Time:

21-18-15-12-9-6-3

Pull-ups

Hang power cleans (95/65 lb)