Workouts

Strength WOD 6 Overhead Squats 8 Chin ups 8 1 Arm DB Rows 4 Rounds -Not for time- **For the OHS, build up in load each round and go as heavy as possible.** WOD 500 M Row Max 1 Arm DB Push Press (switch arms every 5 reps) 5 min AMRAP **Do not drop the … Read more

Partner WOD 400 M Sprints (tag in tag out) x 4 (2 each partner) 1 Person works while 1 Person rests: Burpee Broad Jump (down) 10 Deadlifts Burpee Broad Jump (Back) 10 Rounds 400 M Sprints (tag in tag out) x 4 (2 each partner) Fitness: 185/125 Performance: 225/155 Open: 225/155 Coaching tip: For the … Read more

Mike S. has been a CFH member for about 2 months now. You may have encountered his energetic and positive attitude in class already. Mike has made some serious lifestyle changes over the past couple of years and joining CFH has been one of them. We chatted with Mike this week to learn a little … Read more

A great video to watch before tackling today’s workout!

WOD “Helen” 400 M Run 21 KB Swings 12 Pull ups 3 Rounds Rest 5 minutes “Karen” 150 Wall Balls Score = total time Coaching tip: These workouts combined will test your physical and mental stamina. Make your 5 minutes of rest between the workouts “productive”. Instead of laying on the floor gasping for air, … Read more

Strength WOD 1 Power Snatch + 1 Hanging Power Snatch Take 12 minutes to work up in weight in this complex   WOD 5 Power Snatches 6 Burpees 7 Box Jumps 7 Rnds Fitness: 95/65 (7 Hanging Power Snatch) Performance: 135/95 Open: 155/105 Coaching Tip: The Power Snatches in today’s Metcon are on the heavy … Read more

Brian and Ruben, two of our COSP students, participating in last year’s Throwdown! RETRACTION!  Rumor has it that we chose the same date as the Charm City Throwdown to hold our Throwdown.  Due to the craziness of this time of year, we will postpone the In-House Throwdown to the Winter/Spring.  Stayed tuned! INDIVIDUAL DIVISIONS: Fitness … Read more

WOD Every 6 minutes for 5 Rounds 400 M Row 400 M Run 12 Front Squats Fitness: 95/65 Performance: 135/95 Open: 155/105 Coaching Tip: Shoot to pick a weight on front squats that will allow you to go unbroken on most rounds. If you are not getting at least 1 minute of rest on your … Read more

Most of the crew at the 2017 CrossFit Games!   I recently had the opportunity to attend the 2017 CrossFit Games in Madison, WI. It was a long weekend of watching the fittest athletes on Earth workout surrounded by the fittest fans all dressed in their best CrossFit gear, knee sleeves and all. It was … Read more

Strength WOD 5 Push Press 15 Hollow Rocks x 4 *build up in load* WOD 7 Clean and Jerks 14 Toes to Bar 5 Rnds Fitness: 115/75 (20 sit ups) Performance: 135/95 Open: 155/105 **For the push press focus on solid upright position during the drop drive phase of the lift.  The Met con is … Read more