Workouts

Odd Objects Course Coach JP will be running a 4-week Odd Objects Course beginning Wednesday, April 19th from 6:00-7:30pm.  This will be a chance to get extra coaching and learn about sandbags, d-balls, yokes, stones, dumbbells and other things besides a barbell.  We won’t be running this course unless we have a group of at … Read more

As a coach, it’s my job to teach athletes how to move well, avoid injury, and become fitter. What most people don’t realize is that in the process of coaching, I am constantly learning from them, too. Lately, I have been taking a page from the book of some of our  newer/ beginning athletes. While … Read more

Skill WOD 10 Handstand Push ups (RX and RX+ = Strict) 10 – 1 Legged Deadlifts (5 per side) 1 Minute Side Plank (30 sec per side) 4 Rounds WOD In teams of three: Assault Bike Men – 50-40-30-20-10 Ladies – 40-30-20-10-10 If you have a team of two rest twice as long after the … Read more

Today we embark on a new 8-10 week cycle.  The front squat.  Lets load up the bar today and see where you are. Then lets set a goal as to where you want to finish.  We are going to work off of our 3RM max because it is safer and more applicable to the fitness … Read more

Everyone has a few reasons as to why they are coming to the gym.  We all want to feel and look our best.  Some people want to deadlift the world.  Others would kill for just one freaking pull up.  But in the end, not matter what your goal is it comes down to enjoying and … Read more

WOD Open Gym 9am to Noon The noon class kipping their way through a warm up!

Normal Schedule today – 8am and 11am DRIVE classes, 9am and 10 am CrossFit! Strength WOD Deadlifts 3/3/3/3 Same weight across WOD “Diane” 21-15-9 Deadlifts Handstand Push ups DRIVE 800 M Run 20 Wall Balls 20 Push ups 20 Jumping Lunges 600 M Run 20 Wall Balls 20 Push ups 20 Jumping Lunges 400 M … Read more

Skill WOD 1 Minute of Bird Dog 30 Seconds of Banded Pull Aparts 30 Seconds of Scap Push ups 3 Rounds WOD 21 Hanging Squat Cleans 50 Double Unders 15 Hanging Squat Cleans 50 Double Unders 12 Hanging Squat Cleans 50 Double Unders Fitness: 95/65 RX: 115/75 RX+: 135/95 (75 doubles) Coaching Tip: This is … Read more

Spring has sprung at CFH. Along with longer days and warmer weather, springtime brings the return of outdoor running WODs. Some love them, others dread and avoid them. Last week we ran for the first time this spring, and Rachel A. hit the WOD, running for the complete workout without stopping or walking. For Rachel … Read more

Strength WOD Push Press 5/5/5/5/5 Build up in load WOD 40 Seconds on 20 Seconds off for 16 minutes Push Press Assault Bike Toes to Bar Air Squat Fitness: 95/65 RX: 115/75 RX+: 135/95 Megan and Ashley, two strong ladies of CFH!