Workouts

Strength WOD Take 10 minutes to find a heavy 3 rep Hanging Power Snatch   WOD 50/40 Assault Bike Cals 40 Russian Kb Swings 30 Hanging Power Snatch 20 Burpees 10 Pull ups Fitness: 95/65 RX: 115/75 RX+: 135/95 DRIVE 10 Pull ups 30 Wall Balls 50 Double Unders AMRAP in 15 minutes Rest 5 … Read more

Second to last Friday Night Lights of the 2017 Open Season going down tonight at 6:30pm (no 6:30pm class). Turnouts and team spirit have been high, let’s keep it going!   WOD 17.4 Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 handstand push-ups … Read more

This week we saw lots of inspiring performances on 17.3. One of these that we want to highlight is Eric J., who finished the complete scaled version of 17.3 faster than anyone else at our gym. Eric came in on Friday night and worked hard without drawing a big crowd of attention around him. He … Read more

ROMWOD tonight at 7:15pm. Come stretch out and see what TDC has in store for 17.4! Tomorrow’s WOD will be updated tonight at 8:30pm. Strength WOD Every 2 minutes for 10 minutes 5 Front Squats Directly into… Every 1 minute for 5 minutes 1 Front Squat WOD 7 Squat Cleans 14 Box Jump Over 7 … Read more

Great job on 17.3! We had another great turn out on Friday night with some exciting and inspiring performances. Keep up the hard work throughout the next 2 weeks! And don’t forget to submit your scores! Below is the breakdown of the intramural points after Week 3. Keep up the good work team! Top 3 … Read more

You may or may not know that coach Alexa offers one-on-one Nutrition coaching here at CFH. Alexa is  currently pursuing a Masters of Science in Nutrition and Integrative Health with a specialization in Human Clinical Nutrition at the Maryland University of Integrative Health and is dedicated to helping others achieve their best selves through nutrition … Read more

All classes are on today. There will also be, Foundations at 7:30 pm! WOD Every 5 minutes for 25 minutes Row 500/400 Meters 8 Strict Pull-Ups 10 Handstand Push ups 40 Double Unders Today your score will be total time = 25 minutes. We are not scoring fastest or slowest round because we want to … Read more

Team! 4:30, 5:30 , 6:30 pm classes are ON, but there will be no 7:30 pm class. Strength WOD 8 Bent over Barbell Rows 8 Weighted Push ups 4 Rounds WOD 14 Deadlifts 12 Toes to Bar 10 Burpees 10 min AMRAP Fitness: 135/95 RX: 155/105 RX+: 185/125 A few reactions to the release of … Read more

It is impossible to have a strong body without a strong core. The first thing that comes to mind when thinking of the muscles in your core are the visible muscles of the abdomen. In addition to the abdominal muscles, there is a network of other vitally important core muscles in the trunk of your … Read more

At the beginning of 2017, CFH acquired an InBody Body Composition analyzer. Anyone who wants to use it can get a scan which will provide a host of useful information like body weight, lean muscle mass, basal metabolic rate, body fat and percent body fat.  If this seems too fancy or over your head do … Read more