Workouts

This is a simple question without a simple answer. The answer to this question depends on age, gender, the type of climate you live in, how much physical activity you engage in and your perspiration rate, among many other things. According to the American Council on Exercise, women should consume at least 2.7 liters (91 … Read more

WOD 6 Rounds of: 1 minute of Rowing 1 minute of Burpees 1 minute of Double-unders 1 minute Rest Score = total cals on rower + burpees + doubles Click here to read Geo’s tips on how you can improve your rowing position for today’s workout. Some of the 5:30am crew working hard on the … Read more

Strength WOD Wide Stance Box Squats 3/3/3/3/3 (Same weight across) WOD 400 M Run 15 OHS 3 Rounds Fitness: 95/65 RX: 115/75 RX+: 135/95 Alex K. working through some vested air squats

When you see double-unders programmed in the WOD, are you the athlete that is… Ready for it! Pulls out their calculator to figure out how many singles they will be doing Oh perfect, today’s my rest day! We all have the potential to crush doubles! DU’s are a difficult skill that require coordination, endurance, and … Read more

Free Double Under Clinic this Saturday at CFH from 10 am to Noon. This clinic is for people who can not string together 10 doubles.  It is limited to 20 people.  Sign up on the orange whiteboard in the front lobby to reserve your spot! More info on the seminar will be coming out tomorrow. … Read more

The Community of Strength Project will be hosting a fundraising event in the form of a triathlon-style partner workout.  Athletes will bike on the Assault Bike, row on the Erg, and run through Federal Hill. Athletes will complete the following based on the makeup of their team (M-M, M-F, F-F): MM – Bike: 7 miles – Row: … Read more

Strength WOD Front Squat 6/4/4/2/2 (build up in load) WOD 10 min EMOM 3 Hanging Squat Clean 6 Bar Facing Burpees **You choose the load today.  I should be challenging, but something you can hit unbroken for all 10 sets.**   The crew brining Coach Ryan in for the final leg of vested Murph

Plank Challenge If you started on June 1, you should be at your initial max plank + 2 min 50 seconds for today (Sunday). WOD Open Gym 9am to Noon   Adam sharing with Geo how much he enjoys the Assault bike.

Plank Challenge If you started on June 1, you should be at your initial max plank + 2 min 40 seconds for today (Saturday). Strength WOD Split Jerk 3/3/2/2/2 WOD 800 M Run 15 Hanging Power Clean 15 Push Jerk 600 M Run 12 Hanging Power Cleans 12 Push Jerks 400 M Run 9 Hanging … Read more

Partner WOD 100 Pull-Ups 400 Meter Farmer’s Carry (heavy, swap weights as often as needed) 100 Wall Ball shots 400 Meter Farmer’s Carry 100 Burpee Box Jump-Overs (24″/20″) 400 Meter Farmer’s Carry Rich on pull ups!