Workouts

WOD 10 Power Cleans 400 M Run 20 KB Swings Rest 2 Minutes 5 Rounds Fitness: 95/65 Performance: 135/95 Open: 155/105 Mark working his shoulder mobility. The CrossFit Open begins this week!  Read about Industry Athletics’ Friday Night Lights event here.  It’s not too late to sign up and join the fun!

Strength WOD Front Squats 3/3/3/3/3 (Same weight across) WOD 30 Front Squats 30 Burpees 30 Cal Row Fitness:95/65 Performance: 135/95 Open:155/105 Scott in a solid squat! The CrossFit Open begins this week!  Read about Industry Athletics’ Friday Night Lights event here.  It’s not too late to sign up and join the fun!

For me?  For you?  For your mom or your best friend?!  It is going to be different for each person because we are all unique and have individual needs.   All too often we over complicate our nutrition (aka our diet) when it is not needed.  I follow numerous nutrition enthusiasts on social media and … Read more

Anxiously awaiting the announcement of 17._ The 2018 CrossFit Open is rapidly approaching!  This is a fun, challenging, and exciting time around the gym.  It is a chance to test your fitness against the best in the world, as well as against yourself.  This time of year we see people accomplish things they always thought … Read more

Strength WOD Split Jerk 2/2/2/2/2 WOD (Retest from Monday, November 6th) “Black Pepper” 100 Double Unders 20 Push Jerks 50 Pull ups 20 Push Jerks 100 Double Unders Fitness: 115/75 Performance: 155/105 Open: 165/110 (Chest to Bar) James looking strong overhead.

CFH Open Gym: 9-12 Practice doesn’t make perfect, practice makes permanent.  Get in and work on your weaknesses today. Sign up for the Open today!  Read about our Intramural Open here or sign up directly through this link.

Strength WOD Hanging Power Clean 3/3/3/3/3 WOD 1,000 Meter Row 50 Toes to Bar 30 Hanging Power Cleans Fitness: 115/75 Performance: 185/125 Open: 225/155 DRIVE 0-12 Buy in: 1,000 M Row 25 Pull ups 30 Single Arm DB Hang Clean and Press (alt every 5) 2 Rounds 12 Minute EMOM Min 0-3: 7 KB Swings … Read more

  Wendy and Rachel met in Foundations and now have a bond as strong as them! I tried CrossFit because of Megan Wall (who is literal human sunshine) – her enthusiasm for it was so infectious and I just had to know what she was raving about. Before starting CrossFit I was in kind of … Read more

Partner WOD Alternating 2 Minute AMRAPs for 12 Minutes 25 Wall Balls Max Push ups Directly into Alternating 2 Minute AMRAPs for 12 Minutes 30 Alt. Hanging DB Snatch Max Air Squats One person works for 2 minutes while one person rests, then switch.  Each person will complete 3 rounds of each AMRAP. Coach Nicole … Read more

Skill WOD 5 I’s, Y’s and T’s 10 Single Arm DB Row 10 Strict Pull ups 3 Rounds WOD 15 Deadlifts 15 Box Jumps Rest 1 Minute 4 Rounds Fitness: 155/105 Performance: 185/125 Open: 225/155  Sign up for the Open today!  Read about our Intramural Open here or sign up directly through this link.