CFN Social Night at Track 7 Natomas – August 17th @ 7pm
Come hang out, bring a friend (Human or Four Legged), enjoy a cold beer and good company!
Please take a few minutes to sign the CFN Member Agreement that was emailed. If you need help please reach out to Web or Luz.

CrossFit Natomas – CrossFit

Warm Up

Warm-up (No Measure)

6 rounds of 20 seconds on, 10 seconds off Rower

4 Rounds of 20 on, 10 off Burpees

2 Rounds of 20 on, 10 off Box Get Overs

2. Workout Prep

5/4 Calorie Assault Bike

2 Burpee Box Get Overs


Metcon (3 Rounds for time)

“Maverick and Goose”

Freedom (RX’d)

Every 10:00 ( 3 sets)

200m Run

12 Burpee Box Get Overs

200m Run

9 Burpee Box Get Overs

200m Run

6 Burpee Box Get Overs

Rx: (24/20″)



Every 10:00 ( 3 sets)

150m Run

10 Up Down + Box Step up (24″/20″)

150m Run

8 Up Down + Box Step up (24″/20″)

150m Run

6 Up Down + Box Step up (24″/20″)

Time cap each set: 8 minutes


GHD Hip Extension

*Rest 1:00-1:30 b/t sets

Focus: Set up GHD so hips are slightly past the hip pad. Go down to 90 degrees and raise to parallel. Avoid using excessive momentum to complete reps and squeeze glutes at the top of each rep.

GHD Hip Extension



Warm-up (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Seal Pose
[Couch Stretch](https://www.youtube.com/watch?v=ulgAOykAgV4)

[Foot Smash](https://www.youtube.com/watch?v=636EQMF2tME)

[Seal Pose](https://www.youtube.com/watch?v=eln0jlSQkI0)