CrossFit Norwalk Lifting for LLS
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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 & towel service
  • CrossFit Kids & Teens 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. Try a free class with us and see why our members love it here!
  • “Started my CrossFit journey in early 2013. Joined CrossFit Norwalk shortly after and have seen improvements in mobility, strength and endurance every week since! Such an amazing staff and a great group of members. CrossFit Norwalk gives you unparalleled hands on training and accountability, a brand new facility (w/ an indoor track!) and guaranteed improvement…whether you’re looking to get fit, PR or compete! Started to compete a few months ago and joined the OPEN this year…wouldn’t have known any of that was possible without the support of CFN! Come visit…you have nothing to lose and everything to gain.” – Steve G.
  • “Best gym I’ve belonged to!” – Erica B.

 

Thursday 7/24/14 Hit it and Quit It

CrossFit Norwalk

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Hit it and Quit It (AMRAP – Reps)

4 Rounds
With 4 Minutes on the Clock
Row 500/400
20 KBS 53/35
AMRAP Ring Dips in remaining time
Rest 4 Minutes

*Score is the total number of ring dips.

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Wednesday 7/23/14 Satan’s Whiskers

CrossFit Norwalk

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Strict Pullups (30 in as few sets as possible)

Strict Pullups

Satan’s Whiskers (Time)

3 Rounds
10 C2B Pullups
10 Front Squats 165/110
10 Burpees

Extra Work

Strength
Push Press
5-3-1-5-3-1

Gymnastics
HSPU 4 Reps EMOM x 10

Endurance
Sled Sprints 25m x 8 Every 2 Minutes

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Tuesday 7/22/14 Fast Feet

CrossFit Norwalk

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Hang Clean (3RM)

Fast Feet (Time)

6 Rounds
8 Hang Power Cleans 155/105
24 DU’s
Run 200m

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Monday 7/21/14 You want Abs??

crossfit, norwalk, overhead, squat,

CrossFit Norwalk

…work your overhead squat!!!

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Overhead Squat (3×3 Check the ego, make them beautiful)

You Want Abs?? (AMRAP – Reps)

10 Minute Ladder by 2′s
OHS 95/65
TTB

Round 1: 2 reps OHS, 2 reps TTB
Round 2: 4 reps OHS, 4 reps TTB
as far as your can get in 10 minutes

Extra Work

Strength -
Back Squat          Front Squat
1*5 70%               1*5 65%
1*5 80%               1*4 75%
1*2 85%               1*4 80%
1*3 90%                1*4 85%
1*1  100%
^Resist the urge to go over! Follow the plan

Gymnastics
L Sit on Rings 10 Attempts

Endurance
Run 100m every 90 seconds x 10

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Sunday 7/20/14 Helen

crossfit, norwalk, gilbert, schuerch, 1st, place, Congrats Gilbert 1st Place Bell City Summer Throwdown

CrossFit Norwalk

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Bear Complex (Pick a weight for 7x w/o letting go of bar. )

1 rep = the following:

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

Start light – you need to last for 7 reps!

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

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