Workouts

As with most activities in life, CrossFit athletes go through very similar and familiar stages. You get started by “drinking the Kool-Aid”. It’s all you can think about. At 7:59pm, you hit refresh on your phone over and over until the WOD is updated. Friend’s with someone who does CrossFit too? Remember the last time … Read more

Strength WOD Strict Pull-ups, Accumulate 30 reps with 1) Weighted 2) Bodyweight 3) Partner Assisted Notes: Make them challenging.  Start with one option and scale through the reps accordingly. Take 12 minutes to complete. WOD 5 Hanging Power Cleans 20 Sit ups ___ Double Unders 5 Rounds Fitness: 30 Double Unders (115/75) RX: 40 Double … Read more

This article is a follow up to a blog article I wrote several months ago called Macros 101. In my first article, I talked about what Macros are, and what they do for our bodies. If you haven’t read Macros 101, you can read it here. The important things to remember are: Macronutrients are the … Read more

WOD 200 M Run 30 1 Arm DB Power Snatch 400 M Run 30 1 Arm DB Power Snatch 600 M Run 30 1 Arm DB Clean and Jerk 800 M run 30 1 Arm DB Clean and Jerk All movements with the DB are done from the hanging position.  Please do not drop the … Read more

We spend a fair amount of time in class working to keep your shoulders healthy and mobile. Shoulders are by far one of the most commonly injured body parts.  The legs can take a beating, but the shoulders are delicate and contain a complex web of muscles, tendons and ligaments that need to work together. … Read more

Strength WOD Every 2 minutes for 10 minutes 5 Back Squats Increasing in load Start at 60% WOD 15 Burpee Box Jumps 15 Front Squats 10 min AMRAP Fitness: 95/65 RX: 115/75 RX+: 135/95 Liz with her amazing super hero pants!

WOD Yoga with Katrina at 10am Open Gym 9am – Noon

WOD 1 minute at each station Wall Ball Dball Over the Shoulder Box Jump Handstand Push up Dumbbell Deadlift Rest 1 minute 3 Rnds Fitness:Sub a Standing Plate Press for HSPU (Hold plate at your chest then press it above your head, then reset back to chest) **For the DB deadlift you hold a DB … Read more

WOD 40/30 Cal Bike 50 Hand Release Push ups 50 Cal Row 50 Goblet Walking Lunges 400 M Run 50 KB Swings 50 Sit ups -For Time-   Nate looking focused!

The CFH community is constantly transforming as we gain new members and others leave us due to moves, new jobs, and other exciting life changes and opportunities. A bittersweet goodbye was said this past week to Ruby, who found CFH last September when she moved to Baltimore with her fiancé. Ruby made some amazing gains … Read more