Workouts

WOD 400 Meter Run 20 KB Swings 15 Burpees 20 Pull Ups 4 Rounds Fitness: 15 Pull Ups Performance: 20 Pull Ups Open: 20 Chest to Bar Yesterday we PR’d our Push Press, today we go long.  Choose a weight that you can continue to move through for all 4 rounds.  For pull ups, choose … Read more

Strength WOD Take 12 minutes to find a NEW 2 RM Push Press WOD 8 Hanging Power Cleans 8 Push Jerks 40 Double Unders 10 min AMRAP Fitness: (95/65) 80 Singles Performance: (135/95) Open: (155/105) (50 doubles) **CFH crew it is the end of our 10 week push press cycle! Lets PR.  CFHE crew, I … Read more

Open Gym: 9am-12pm Yoga at 10am! Come in and work on a weakness! Scott looking strong going overhead!

WOD Endurance ReTest Row, Run, Row 1000 meter Row 1 Mile Run 1000 meter Row Once everyone is finished, you will have 5 minutes.  Then… Demand Abs 20 second Hollow Hold 20 second Flutter Kick 20 second Rest 6 minutes DRIVE Running Cindy 200 Meter Run  5 Pull Ups 10 Push Ups 15 Air Squats … Read more

Partner WOD 10 Box Jumps 10 Deadlifts 10 Burpees 16 minute AMRAP Fitness: 185/125 Performance: 225/ 155 Open: 275/ 175 (alternating partners each round) Fitness is always better with a partner.

Strength WOD 8 Single Arm DB Strict Press (each arm) 10 Floor Press 3 Rounds WOD 30-20-10 Front Squats Pull Ups Fitness: 75/55 Performance:95/65 Open:115/75 (chest to bar) Challenge yourself today on the Dumbbell Strict Press.  This will put a cap on our Push Press cycle.  We will retest on Monday. During the WOD today, … Read more

Skill WOD 5 High Box Jumps 5 Single Leg RDL (Each Leg) 4 Rounds For the box jumps, do something that’s challenging but you can hit every time safely. Check out this video on the Single Leg RDL.  Take your time working through these correctly today. WOD Annie Goes Swinging 50-40-30-20-10 Russian Swings Double Unders … Read more

  Congratulations to our September Committed Club Members.  These people attended (and signed into!) 20 or more classes during the month of September.  They showed a solid commitment to CrossFit and, more importantly, to their own personal goals. Keep up the good work! Corryn Wheatly 21 Fernando Elizalde 20 Fez Mabaquiao 20 Next time you see … Read more

Strength WOD Take 12 minutes to find a heavy Squat Clean WOD 21 Squat Cleans 400 Meter Run 15 Squat Cleans 400 Meter Run 9 Squat Cleans 400 Meter Run Fitness: 95/65 Performance: 135/95 Open: 155/105 It’s all about the squat cleans today.  Your coach will get the bottom of your squat nice and warmed … Read more

One last blog article from Coach Alexa as she takes on her new adventure.   There is a phrase that I run into coaching that makes my blood curl. It is my least favorite thing to hear an athlete say. That phrase is “I can’t.” There have been countless times I have been coaching someone, … Read more