CrossFit Norwalk Lifting for LLS
CrossFit Norwalk We Moved
Mike
Mike Sabato & Susan Friedman
CrossFit Kids Norwalk
CrossFit Kids Norwalk
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CrossFit Norwalk Tire and Sled
CrossFit Norwalk Competes
CrossFit Norwalk Trainers
Tough Mudders
Tough Mudders
Trainers
CrossFit Norwalk New Facility
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Welcome to CrossFit Norwalk!

Established in 2010, CrossFit Norwalk is a strength and conditioning gym that has moved to a 9000 square foot facility at 1 Muller Avenue (corner of Slocum St).

  • We program your workouts for you and our certified trainers coach you every time you are here.
  • We focus on personal attention and quality instruction.
  • Beginners are always welcome.
  • We offer 10 classes a day including 5am classes.
  • Locker rooms with showers.
  • CrossFit Kids Classes
  • We also offer babysitting!
  • Our Free Nutrition guidance will help you see results fast!
  • CrossFit Norwalk is a woman-owned business with trainers that have the experience and credentials to help you achieve your goals in a supportive environment. We know there are a lot of CrossFits to choose from so we encourage you to try a free class with us and see why our members love it here!

The Difference Between Ordinary and Extraordinary

CrossFit Norwalk

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Metcon (Time)

12-10-8-6-4-2
Front Squats 115/75
Push Press 115/75
Chest to Bar

Extra Work

Strength
1 Back Squat Every 30 Seconds for 10 @80%

Gymnastics
3 Rounds Not For Time
7 HSPU
7 TTB

Endurance
Row 500m
Run 400m
As Fast as Possible

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Thursday 4/17/14 Mobility and a Metcon

CrossFit Norwalk

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Mobility and a Metcon (AMRAP – Reps)

20 Minute EMOM
Minute 1: 12 Overhead Lunges 53/35
Minute 2: 12 Weighted Situps
Minute 3: Row 12/9 Cals
Minute 4: AMRAP DU’s

OH Lunges: One Arm Supporting KB
Score is total # of DU’s.
Missed reps = – 5 DU’s

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Wednesday 4/16/14 Vision Quest

CrossFit Norwalk

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Snatch Pull (3×3 @ 110%)

Vision Quest (AMRAP – Reps)

AMRAP 14
5 Power Snatches 115/75
10 Burpees
Run 2 Laps

Extra Work

Strength
Bench Press
4×3 All Heavy Sets

Gymnastics
Ring Dips 4×10

Endurance
Run 400m x 8 Rest 2 Consistency Here

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Tuesday 4/15/14 Tax Day Terror

CrossFit Norwalk

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Tax Day Terror (Time)

5 Rounds
10 Pistols
15 TTB
30 DU’s

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Monday 4/14/14 Pain & Gain

CrossFit Norwalk

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3-Position Squat Clean (Heavier than last week)

Pain & Gain (Time)

12-9-6-3
Power Cleans 185/135
Deficit HSPU 4″

Extra Work

Strength
Rack Pulls Heavy Double

Gymnastics
Handstand Holds 30 seconds
Hollow Holds 30 seconds x 5

Endurance
30 On/90 Off x 10 Much Hotter than Last Week

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