Workouts

Strength WOD Split Jerk 2/2/2/2/2 (Build up in load) WOD 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)   **Focus on getting under the bar for the split jerks today.  For the Met con choose a challenging load.  Something … Read more

Open Gym 9:00 – 12:00 Come in and get some work done! Paige with a solid approach to her Overhead Squat.

Strength WOD Back Squats 10/10/10 Work up in laod  WOD Buy in: 1000 M Row 10 Overhead Squats 10 Burpees 5 Rounds Fitness: (front squats) 95/65 Performance: 115/75 Open: 135/95 Work up in load in on the back squats, the last set of ten should be a struggle! DRIVE 40- 1 arm DB Hang clean … Read more

Strength WOD 3 Hanging Power Cleans + 1 Hanging Squat Clean 6 sets building up in weight WOD AMRAP in 12 minutes 20 Reverse Front Rack Lunges 20 KB Swings 20 Sit ups Fitness: 75/55 (35/26) Performance: 95/65 (53/35) Open: 115/75 (70/53) Always make sure you have a good high pull for your clean

Skill WOD 8-12 Ring Dips 8-12 Weighted Push Ups 3 Rounds WOD 12/8 Cals on Assault Bike ___ Double Unders 15 Pull Ups Rest 2 minutes 4 Rounds Fitness: 100 Singles Performance: 75 Doubles/Pull Ups Open: 75 Doubles/Chest to Bar Matt with that high jump!

Congratulations to our October Committed Club Members.  These people attended (and signed into!) 20 or more classes during the month of October.  They showed a solid commitment to CrossFit and, more importantly, to their own personal goals. Keep up the good work! Fernando Elizalde 26 Kevin Undeck 25 Amber Haske 24 Jessica Konigsberg 23 John Babb … Read more

Strength WOD Front Squats 3/3/3/3/3 (Same weight across, try to make 100% of your 2 RM Hanging Squat Clean) WOD 40-30-20-10 1 Arm Alternating DB Snatch 40 Air squats after each set End with Air squats Fitness: Light Weight DB Performance: 50/35 Open: 50/35 (Goblet Squat 35/26) The strength WOD here ties into our cycle.  … Read more

On September 30th, our Saturday CrossFit classes came together to raise money for the victims of Hurricane Maria in Puerto Rico.  As a gym, we raised $500.  $250 was donated to the “Hurricane Maria Community Recovery Fund” and $250 was donated to “One American Appeal“.  Just another reason that the CFH and CrossFit Community are … Read more

Strength WOD Clean Pulls 3/3/3/3/3 20 second L sit (boxes, rings or dips bars) WOD “Homegrown” 21-15-9 Power Clean Bar Facing Burpee Fitness: 115/75 Performance: 135/95 Open: 155/105 Clean pulls are not something we will do a ton of but they are an important part of the hanging squat clean cycle.  The load should get … Read more

WOD Fight Gone Bad 1 Minute at each station for 3 Rounds… Wall Balls Sumo Deadlift High Pull Box Jump Push Press Row *1 Minute Rest following each Round* Fitness: 45/35 (20 inch step ups) Performance: 75/55 (20) Open: 75/55 (20) Coaching tip: Fight Gone Bad is a CrossFit benchmark WOD designed to simulate the … Read more