Today’s WOD:
- 5×3 Deadlifts
Elizabeth
21-15-9
- Squat Cleans 135/95
- Ring Dips
Tabata partner med ball sit-ups
Good Times!
May 13, 2012
Rok 5k
TriRok 5k
Saturday May 19 9am
Patton Park Hamilton
We ran this last year. Its flat 5k course . There’s a team award so sign up as NSCF…
TRIROK 5K Website
Homework this week
Tuesday 8×200 90seconds rest
Thursday 6-8 100m Striders(Striders are short, fast runs.They are run at a “comfortable sprint” pace not max effort. You built speed as your run the 100 )
May 13, 2012
Sunday 5-13-12
Bear Complex 5-4-3-2-1
The Bear is:
Squat Clean/Thruster
Back Squat/Jerk
Pullup 18-15-12-9-6
Run 50-100- 200-400-800m
May 11, 2012
Gym/Parkour for Friday, May 11
Stop by to learn some fun parkour moves! We will be going heavy on vaults and learning how to safely roll out from height. Git some!
Warmup: basic tumbling
Skill: vaults, wall run
WOD: 3 stations – one leg, one handstand, and one obstacle course, = awesome mini AMRAPs!
C’ you there!
Get Started Now
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Vote Now
Vote for North Shore CrossFit as the best health club on the North Shore.
Vote for NSCF Best Health Club
We need all your votes! Voting starts March 1st and end June 1st.
Here is how you do it.
Go here! http://nshoremag.com/bons-2012-healthclub/
Select from the list: Other
Write in: North Shore CrossFit
Email Address: Fill in your email.
Here is a screen shot in case you can’t follow the above.
Or you can go directly to the site:
http://nshoremag.com/bons-2012-welcome/
Hit renew in the middle of the page. Scroll down until you see health clubs. Select other and write in North Shore CrossFit.
Our Location
North Shore CrossFit is located at:
121 Liberty St.
Danvers, MA
121 Liberty St 01923-3309
(978) 777-1270
View Our Location page for directions.
121 Liberty St.
Danvers, MA
121 Liberty St 01923-3309
(978) 777-1270
View Our Location page for directions.
NSCF Photos, Videos, and FB
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The key to good mechanics. See your olympic lifts frame by frame. Break old running habits with a 45 minute video analysis session.
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Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts...
May 14, 2012
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