Dynamic Duo

Hot Sauce
April 18, 2017
Winner’s Circle
April 20, 2017

Dynamic Duo


-We’re playing BLACKOUT BINGO THIS MONTH! Grab a Bingo sheet and play with us! First one to hit blackout during the month of April wins an awesome prize.
-Come out and support CFNCS athletes at the WODS of Thunder competition on Saturday, April 29th! Mark your calendars.
-Social outing at Bristol Brewery at Ivywild on Saturday, 4/22 @ 6pm. SEE YOU THERE!

CrossFit NCS – CrossFit


Parking Lot Run

Individual Warm Up

2 Rounds

10 Single Leg Bridge

10 PVC Good morning

Group Line Drills


Metcon (Time)

In teams of 2:

Row 250 Cal for Time

While one partner rows, the other completes the following then switch:

10 KB Swings 53/35

100′ MedBall Carry 20/14

10 Push Up

20 min time cap

Accessory Work


Even – Plank

Odd – Crunches

2×8 Barbell Curl (add weight as desired)