Workouts

Strength WOD Take 15 minutes to find a heavy Snatch (power or squat) WOD 15 Power Snatch 20 Toes to Bar 30/20 Cal Row 12 Power Snatch 20 Toes to Bar 30/20 Cal Row 9 Power Snatch 20 Toes to bar 30/20 Cal Row Fitness: 95/65 Performance: 115/75 Open: 135/95 DRIVE – CFH 5:30pm 6 … Read more

Strength WOD Push Press 5/5/5/5/5 (building up) WOD 2 Minutes on 1 Minute off for 15 Minutes 5 Front Squats ____ Double Under Max Hanging Squat Cleans Fitness: 95/65 (100 Singles) Performance: 135/95 (40 Doubles) Open: 165/110 (60 Doubles) DRIVE – CFH 6:30pm 1:00 at each station Barbell Rows (pull up version) No Push up … Read more

CFHE Open Gym 1-3 FED HILL will be closed TODAY due to a Level 2 Course.  

FED HILL will be closed TODAY due to a Level 2 Course.  All classes will be held at Harbor East.   8am Drive, 9am CrossFit, 10am CrossFit and 11am DRIVE.  Partner WOD Against a running clock 0 – 15 min Big Karen 300 Wall Balls (one partner working at a time) (20/14) 15 – 20 min … Read more

Skill WOD 8 Ring Rows 10 Alternating Leg V-Ups 12 Kneeling Arnold Press (6 each side) 4 Rounds WOD 400/300 M Row 12 Handstand Push Ups 15 Hanging Power Cleans 4 Rounds Fitness: (95/65) 15 Kneeling DB Press Performance: (135/95) Kipping or strict Open: (155/105) Strict FED HILL will be closed this weekend due to a … Read more

WOD Every 4 Minutes for 20 Minutes 400 M Run 20 DB Snatch Max DBall Over the shoulder Functional Body WOD  1 Minute Max Push Ups in DBs Directly into 1 Minute Max Hammer Curls Rest 1-2 Minutes 3 Rounds DRIVE – CFH 5:30pm 3 Rounds 100 Single Unders 50 KB High Plank Taps 25 … Read more

Strength WOD Front Squat 6/6/6/6 (same weight across) WOD 20 Back Squats 20 Toes to Bar 2 Rounds 2:00 Rest 20 Front Squats 30 Sit ups 2 Rounds Fitness: 75/55 Performance: 95/65 Open: 135/95 DRIVE – CFH 6:30pm 1:00 Death March Rest :30 1:00 Barbell Row Rest :30 x4 Rest 2 Minutes then 250 M … Read more

Strength WOD Pull Up Track  12-15 Chin over bar hold + 90 hold + bottom hold (Jump into the hold and hit each position for 4 seconds) Then 3 sets of seated barbell pull ups. Max reps in :40 seconds then rest Muscle Up Track  5 Jumping Muscle Ups (hold the bottom of the ring … Read more

Strength WOD Push Press 6/6/6/6 15 Tricep Extensions with 1 or 2 DBs WOD From 0-10 1 Mile Run Max Clean and Jerk From 10-18 800 M Run Max Clean and Jerk Fitness: 95/65 Performance: 135/95 Open: 185/125 DRIVE – CFH 6:30pm Every 3 minutes for 12 minutes 30 Wall Balls 30 Air Squats Rest … Read more

No Open Gym today! Come join us at the Sandlot for our Merger Celebration 10am-2pm! 2 workouts, spikeball, volleyball and first drink on us!   It’s Sunday!  Come in and get flexy.