Workouts

We will update our facebook page and blog to reflect the schedule for any inclement weather tomorrow.  Morning crew be sure to check the blog before coming in! Strength WOD Take 10 minute to find a heavy load in this complex 1 Power Clean + 2 Lunges + 1 Jerk (The work above should be … Read more

WOD Open Gym 9am to Noon Christine getting after it on the rower!

Normal schedule today – 8 and 11am DRIVE classes, 9 and 10am CrossFit. Strength WOD Push Press 5/5/5/5 (take 50% off and do 1 Max effort set) WOD 60 Air Squats 50 Hanging DB Hang Clean and Jerk (do not drop DB from overhead) 40 Wall Balls 30 Toes to Bar 20 Burpees DRIVE 5 … Read more

Friday Night Lights tonight at 6:30pm. There will be no regular 6:30pm class. All are welcome to come, workout, and/ or watch! Strength WOD Take 15 minutes to find a heavy Squat Snatch WOD 10 Pull ups 8 Sit ups 6 Squat Snatch 12 min AMRAP Fitness: 95/65 RX: 115/75 RX+: 135/95

Matt during his kip and at the top of his bar muscle up! This week we want to highlight Matt K. who hit his first bar muscle ups this past week on workout 17.2! Matt has been a consistent face in the evening classes since joining CFH about a year ago. He retested 17.2 to … Read more

Tonight – ROMWOD at 7:15PM followed by the Open 17.3 Announcement. Tomorrow’s workout will be 17.3 or some variation of it. The workout will be posted on the blog tonight at 8:30pm. Come out for another epic Friday Night Lights throwdown starting at 6:30pm- No regular 6:30pm class again this week. Come to workout or … Read more

Great job on 17.2! We had another great turn out on Friday night. There are still people that are forgetting to input their scores at CrossFit.com. Don’t let all of your hard work go to waste! Keep up the hard work throughout the next 3 weeks! Below is the breakdown of the intramural points after … Read more

We can finally put the dumbbells away (for now) and pull out the heavy barbells.  This week we will take on the squat snatch and chest to bar pull ups in a ladder style workout.  As with most, this one is about pacing as well as efficiency.  Know your limits, set yourself up for success, … Read more

WOD EMOM for 10 minutes Even: ____ HSPU ODD: 12/9 Assault Bike Cals Rest 3 minutes EMOM for 10 minutes Even: 7 Power Snatch Odd: 20 Wall Balls Fitness: (5 HSPU) 75/55 RX: (7 HSPU) 95/65 RX+: (10 HSPU) 115/75 The evening crew showing us the full range of rowing positions. Have you read Geo’s … Read more

This is what we chose to go on the back of our coaches shirts. The team came up with it and voted on it.  It is something we all believe in and want our athletes and community to get behind also. Creating a habit is what makes the difference over weeks, months and years.  Of … Read more