Workouts

Lori has been a CFH member for several months now and this week she is our Athlete Spotlight. Lori has had some recent breakthroughs, like nailing double unders and becoming a faster runner. We are super proud of her for her progress, but even more impressed by her positive mindset, commitment, and consistency. Lori doesn’t … Read more

July 4th Schedule Monday July 3rd- Regular Schedule Tuesday July 4th- 9 am Class only Wednesday July 5th-  Regular Schedule Skill WOD Rotate through each station 1) 10 Strict Leg Raises (get as high as you can with no kip) 2) 10 Barbell Rows (under hand grip) 4 Rounds WOD 2 minutes on 1 minute … Read more

July 4th Schedule Monday July 3rd- Regular Schedule Tuesday July 4th- 9 am Class only Wednesday July 5th-  Regular Schedule Strength Wide Stance Box Squats 3/3/3/3/3 Try to go heavier than last week WOD 35 Wall Balls 55 Double Unders 4 Rounds Fitness: 14/10 (110 singles) RX: 20/14 RX+: 20/14 (all sets must be unbroken) … Read more

  Greg Glassman, the man who created and branded this whole sport of fitness we call CrossFit, wrote an influential article in CrossFit Journal (http://library.crossfit.com/free/pdf/CFJ-trial.pdf) almost 15 years ago called “What is Fitness.” In this article, Glassman first explained the sickness, wellness, fitness continuum, which is an integral component of CrossFit’s definition of fitness and … Read more

July 4th Schedule Monday July 3rd- Regular Schedule Tuesday July 4th- 9 am Class only Wednesday July 5th-  Regular Schedule WOD “DT” In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009. 12 Deadlifts 9 Hanging Cleans 6 Push Jerks 5 Rounds Fitness: 115/75 RX: 155/105 RX+: 185/125 (heavy … Read more

The Kids of COSP improving their grip strength.  Have you signed up for Sweat For A Cause yet?? Grip strength is an important piece to CrossFit. Most people have felt that intense forearm pain and thought “If only I had forearms like the Hulk.”  Let’s talk about a few ways we can improve on it … Read more

WOD 200 M Run 10 Push ups 12 Pull ups 14 1 Arm Overhead Walking Lunge (7 R arm and 7 L Arm) 22 min AMRAP Coaching Tip: This involves pacing and most importantly good technique.  Push ups and pull ups need to be performed well with a progression that allows you to move through … Read more

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

WOD Every 5 minutes for 20 minutes 400 M Run 20 Push Ups 10 Power Snatch **Feel free to sub the run for a row if it is raining.** Fitness: 95/65 RX: 135/95 RX+: 155/105 Score= slowest round Check out Coach Blair’s tips for setting up on your power snatch before today’s workout! DRIVE 200 … Read more

Strength WOD Push Jerk 3/3/3/3/3 (Build up in load) WOD 30/21 Cals on the Assault Bike 30 Push Jerks 30 KB Swings Fitness: 115/75 RX: 155/105 RX+: 165/110 For today’s workout, check out our articles and videos on how to get better at the Assault bike! Part 1 Part 2