ROD 021611



Our new schedule  is posted but  it doesn’t go into effect until Monday, February 28th.


Wednesday, 16Feb11

Perform each movement in each exercise for 20/10 work /rest non-stop for eight rounds. 

Complete one exercise, rest for 1 min and move on to the next and do the same.

  • DB Thrusters
  • Kb Swings
  • Renegade rows
  • Burpees
  • Russian Twists


Nxt level Performance has now teamed up to serve NYC’s “Bravest”.  NLP  is dedicated to assisting Firefighters and all occupational athletes to meet the physical demands of their profession through superior physical conditioning while reducing the chance of injury, and if injury occurs, the severity of that injury. Our promise is to enhance the fitness & performance of each individual, and optimize their efficiency & effectiveness during the performance of their duties, because their life and the life of others depend on it.

Today’s inaugural ROD will be:

FireFight Gone Bad

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. You will perform 3 rounds.  The stations are:

  • Rower
  • Wall-ball
  • Sumo deadlift high-pull
  • Box Jump
  • DB Push-press

All weights for each station will be determined at the time of the workout.


Check out this Firefighter in action.

CrossFit NorCal Firefighter Fran WOD from CrossFit Newcastle on Vimeo.