Workouts

We are back to a normal schedule today. All classes are ON! Strength WOD Take 12 minutes to find a heavy 3 Rep Hanging Power Clean WOD 30-20-10 Hanging Power Cleans Sit ups Pull ups Fitness: 95/65 RX: 115/75 RX+: 135/95 Keith at the Oly liftoff last month!

No 5:30/6:30am classes today! All other classes are ON! White Elephitness Gift Exchange Hosted by Coach Ryan Thursday, December 29 @ 6:30 Location: Upstairs at Delia Foleys They will be running $2.50 Miller lite and Coors light bottles, $3.00 Blue Moon drafts and $2.00 off all grilled cheeses for the CFH Crew! Ladies and gentlemen … Read more

Merry Christmas!   We are closed all day today – No Open gym. We wish all of our members and your families a happy and healthy holiday!  

*Modified Schedule Today* 10am and 11am CrossFit classes today only! No DRIVE classes! WOD EMOM for 25 minutes Min 1: 15/12 Assault Bike Cals Min 2: 8 DBall Over the Shoulder Min 3: 15/12 Cals on the Rower Min 4: 20 KB Swings Min 5: Rest Coaching Tip: You should have about 15-20 seconds at … Read more

No 6:30pm class tonight! All other classes are ON! Bright Spot Friday!   The muscle up club at CFH is growing! Congrats to Kelly M. and Melissa L. who recently got their first muscle ups! Melissa and Kelly are two consistent, dedicated long time CFH members. We know how hard these ladies worked for this, … Read more

**Holiday Schedule** Take note of the adjustments to our schedule below! Friday the 23rd: 6:30pm class cancelled, all other classes ON Saturday the 24th (Christmas Eve): 10am & 11am CrossFit class only. No DRIVE classes Sunday the 25th (Christmas): No Open gym Monday the 26th: 5:30am and 6:30am classes cancelled, Normal afternoon schedule Strength WOD … Read more

Nutrition tip Wednesday This week, we’re getting into the holiday spirit with a recipe that will satisfy any sweet tooth using simple, straightforward, and natural ingredients.  Head over to the Nutrition blog for more! Strength WOD A1) Front Rack Lunges 8/8/8/8 (bar comes from rack) A2) Weighted low Plank (30 seconds) x 4 WOD 500 … Read more

**Holiday Schedule** Take note of the adjustments to our schedule below! Friday the 23rd: 6:30pm class cancelled, all other classes ON Saturday the 24th (Christmas Eve): 10am & 11am CrossFit class only. No DRIVE classes Sunday the 25th (Christmas): No Open gym Monday the 26th: 5:30am and 6:30am classes cancelled, Normal afternoon schedule Skill/Strength WOD … Read more

WOD “The Chief” 5 Rounds: AMRAP in 3 minutes 3 Power Cleans 6 Push-ups 9 Air Squats Rest 1:00 between rounds. Only full rounds count. Fitness: 95/65 RX: 135/95 RX+: 135/95 **The load should be something you can 3 unbroken power cleans with.  This workout is full of cleans and air squats, but the sticking point … Read more

WOD Open Gym 9am-Noon We are about halfway there with our holiday rowing challenge! Get those meters in!