WOD 50 Air Squats 10 Hanging Power Snatch ___ Pull ups/Muscle ups 4 Rounds Fitness: 95/65 (15 Chest to Bar Pull ups) RX: 115/75 (5 Bar Muscle ups) RX+: 135/95 (7 Bar Muscle ups) David and Derek kipping their way through a WOD
Use this video to help you build strength in your bar muscle up. Using these drills will help you become more efficient at the turn over and eventually stringing together multiple muscle ups.
We are running a normal class schedule today. All normally scheduled class are ON! Strength/ Skill WOD 10 Single Arm DB Press (standing position, 10 per arm) Max Doubles in 1 minute 20 Hollow Rocks 3 Rnds WOD 21-15-9 Deadlift Box Jump Over Fitness: 185/125 (Weighted Step up, two DBs in each hand 20/14) RX: … Read more
Below is a great post written by Coach John P. Please take the time to read it. It will help everyone gain some insight. You should all know something about the coaches here at CFH – We are always listening. Not only do we listen when folks come up to share successes or failures with … Read more
Happy 4th of July! We have one class today at 9:00am. All other classes will be cancelled. Enjoy your holiday! WOD “Schmalls” Run 800 meters Then two rounds of: 50 Burpees 40 Pull-ups 30 One-legged squats 20 Kettlebell swings (53/35) 10 Handstand push-ups Then, Run 800 meters OR “Fitness Schmalls” Run 800 M Then two … Read more
Fernando is a staple in the Committed Club. Be more like Fernando. Congratulations to our June Committed Club Members. These people attended (and signed into!) 20 or more classes during the month of June. They showed a solid commitment to CrossFit and, more importantly, to their own personal goals. Keep up the good work! Jessica Konigsberg 23 … Read more
Skill WOD Take 10 minutes to work on your Squat Clean WOD 15 Squat Cleans 50 _____ 15 Squat Cleans Fitness: 50 Sit ups (115/75) RX: 50 Toes to Bar (155/105) RX+: 50 Toes to Bar (165/105) **For the Skill WOD portion we are going to focus on technique instead of load. You should get … Read more
WOD Open Gym 9am – Noon
July 4th Schedule Monday July 3rd- Regular Schedule Tuesday July 4th- 9 am Class only Wednesday July 5th- Regular Schedule Skill WOD Strict Pull-ups. Accumulate 25 reps with 1) Weighted 2) Bodyweight 3) Partner Assisted Coaching tip: Make them challenging. Start with one option and scale through the reps accordingly. Take 12 minutes to complete. … Read more
July 4th Schedule Monday July 3rd- Regular Schedule Tuesday July 4th- 9 am Class only Wednesday July 5th- Regular Schedule Partner Strength WOD Take 15 minutes (5 minutes per lift) To find a heavy 1 Rep OHS To find a heavy 2 Rep Front Squat To find a heavy 3 Rep Back Squat Score your … Read more
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