Workouts

  There are a few ways to gain strength.  Put on more plates, scream and yell, and try to push the weight.  Or you can go slow, pause, or explode up.  These are all things that we do in class and our coaches are familiar with.  The important piece to this is our staff knowing … Read more

Strength WOD 1 Heavy Clean and Jerk 10 Bent over T’s x 5 (not for time) WOD “Grace Goes Running” 400 M Run 10 Clean and Jerks 400 M Run 10 Clean and Jerks 400 M Run 10 Clean and Jerks 400 M Run -For Time- Fitness: 95/65 Performance: 135/95 Open: 135/95  Video Demo of … Read more

WOD Open Gym 9am to Noon   Shari working on that hip extension!

WOD 30 Front Squats 30 Pull ups 20 Front Squats 20 Pull ups 10 Front Squats 10 Pull ups Fitness: 95/65 Performance: 115/75 Open: 135/95 (Chest to Bar) DRIVE 2K Row 1 Mile Run 200 Single Unders 75 KB Swings Coaching Notes: Have you read our post about Fitness vs. Performance? Click here to read … Read more

Skill WOD 6 Is, Ys and Ts 10 hollow rocks 12 Single Leg DB Romanian Deadlift (6 each leg) 3 Rounds WOD Diane 21-15-9 Deadlifts HSPU Fitness: DB Seated Strict Press (185/125) Performance: HSPU (225/155) Open: HSPU (225/155) Coaching Notes: Have you read our post about Fitness vs. Performance? Click here to read more about … Read more

  We usually don’t post our monthly Committed Club (athletes who attend, and sign into, at least 20 classes during the month) until the very end of the month, but for this week’s Athlete Spotlight we wanted to highlight the commitment of CFH Athlete John Smith who set a PR this month for the number … Read more

JP’s Strength class will be hitting their CrossFit Total on Thursday evening at 6:30 pm.  All are welcome to test their Back Squat, Deadlfit and Press with JP’s squad.  The more energy and people the better so please do not be shy about coming out!   Skill WOD Turkish Get ups 3 Each Arm L … Read more

Coach Marissa talks coaching. What it means to her and how it impacts her life. Our coaches provide advice and instruction, but at their core they are givers. They want to give as much as possible to every athlete during every class.

Strength WOD 8 min EMOM 1 Power Snatch + 2 Overhead Squats WOD 5 Power Snatch 10 Walking Overhead Plate Lunge 200 Run 15 min AMRAP Fitness: Hanging Power Snatch (95/65) Performance: 115/75 Open: 135/95 Coaching Notes: Have you read our post about Fitness vs. Performance? Click here to read more about our new programming … Read more

  The word intention is defined as “a thing intended; an aim or plan.” Intention can also mean the purpose or attitude with which you are acting. When you come in to work out, have you ever developed or considered implementing an intention? Many of us come up with goals for a workout, like I … Read more