Workouts

We will be closed this weekend due to a CF Level 1 Seminar! We will be holding 2 park classes at 9am and 10am on Saturday – meet at the bottom of Fed Hill Park by the American Visionary Art Museum. You are also welcome to hit our free class at West Shore Park on … Read more

We will be closed this weekend due to a CF Level 1 Seminar! We will be holding 2 park classes at 9am and 10am on Saturday – meet at the bottom of Fed Hill Park by the American Visionary Art Museum. You are also welcome to hit our free class at West Shore Park on … Read more

The only thing we have to fear is fear itself. -Franklin D. Roosevelt Let’s approach thrusters with confidence, not fear! Let’s get to the bottom of why they are so hard, but so effective.  Most people who have a love for this amazing movement have one thing in common.  Strong legs!  If you can squat … Read more

Your coaches are here to guide you as we go through this change.  Use their guidance to help you find what works for you! We are going to change our programming to better reflect the goals that we hear people are trying to accomplish. We are also going to create a more robust track instead … Read more

WOD “Diddy Kong” 40 seconds on 20 seconds off at each station for 5 Rounds Pull ups Deadlift Burpee Box Jump Row Fitness: 185/125 RX: 225/155 RX+: 225/155 (chest to bar) Score = Total Reps Coaching Tip: No strength or skill today.  The coach will spend plenty of time warming you up and actually coaching … Read more

WOD Open Gym 9am to Noon!

Strength WOD 10 DB Bench Press 10 Ring Rows 4 Rounds WOD   120 Wall Balls 10 Push ups Every Minute including the first minute DRIVE 30 Second High Plank Hold 25 Air Squats 20 1 Arm DB Push Press (10 each side) 12 min AMRAP Rest 2 minutes 20 DB Split Squats (10 each … Read more

Partner WOD 400 M Relay (each person Runs 1 400 M Sprint, one person works, 1 person rests) 100 KB Swings (as a team) 400 M Relay (each person Runs 1 400 M Sprint, one person works, 1 person rests) 100 Box Jumps (as a team) 400 M Relay (each person Runs 1 400 M … Read more

Coach Marissa dropping knowledge on a bunch of CFH athletes. Sean C., Nicole C. and June all hit new back squat PR’s recently. Sean, Nicole, and June are all long-time CFH athletes. If you have been in the game for a while you know that PR’s become harder and harder to come by the longer … Read more

Strength WOD Overhead Squat with a 2 second pause in the bottom 3/3/3/3/3 (Increase in load) WOD 400 M Row 10 Overhead Squats 4 Rounds Fitness: 95/65 RX: 135/95 RX+: 155/105 Some of the 4:30 class putting in work!