Workouts

With this time of year comes lots of indulgences and baked goods (gotta love Christmas cookies). Whether you need a last minute dessert to bring to your work holiday luncheon, or are just craving a little something sweet, here is a way to indulge that will satisfy any sweet tooth, using simple, straightforward, and natural … Read more

8 AM CLASS IS CANCELED TODAY DUE TO ICE Today is the Community of Strength Project Toys For Tots Burpee Challenge! The ‘kids’ will be coming in at 10:00 to start their burpees!  We have raised $1,600 but there’s always room for more.  If you are in the gym and want to contribute, we will be … Read more

Athlete Spotlight! Have you seen the video below highlighting CFH members Jessica and Dana? Get to know them and their story by watching!   Strength WOD Push Press 5/4/3/2/2 WOD 50 Double Unders 30 Wall Balls 20 Pull ups 15 min AMRAP Fitness: 14/10 RX: 20/14 RX+:20/14 (chest to bar)

White Elephitness Gift Exchange Hosted by Coach Ryan Thursday, December 29 @ 6:30 Location: TBD Ladies and gentlemen of CFH, with the holiday/anniversary party behind us you may be looking for another fun filled holiday themed event to spend with your fellow gym family. Well, look no further! Celebrating the last bit of holiday cheer … Read more

Nutrition Tip Wednesday! This week we are throwing it back to an older post about becoming more mindful of what and how you eat. Around this time of year, there are plenty of temptations when it comes to eating. While it’s OK to indulge a little here and there around the holidays, becoming more mindful … Read more

Strength WOD  8-10 Romanian Deadlifts 6-8 Standing Dumbbell strict press 3 Rounds WOD 1,200 m row ____ double unders 30 Handstand push ups Fitness: 60 Doubles RX: 120 Doubles RX+: 160 Doubles (Strict HSPU) Coaching tip: Keep the RDLs at a manageable weight today and focus on form.  On the strict press focus on a … Read more

 WOD In 5 minutes 15 Squat Snatch  30 burpees Max Chest to bar Pull ups Rest 5 minutes In 5 minutes 30 OHS 30 burpees Max Pull ups Rest 5 minutes In 5 minutes 15 Power Snatch 30 Burpees Max Pull ups Fitness: 95/65 RX+:115/75 RX+: 135/95, Bar Muscle ups, Chest to Bar, Pull ups Score … Read more

WOD Open Gym 9am – Noon Yoga at 10am with Katrina! Happy Sunday! We hope you spend your day thinking about all the heavy weights you will lift this week!

WOD 5-4-3-2-1 Hanging Squat Clean 10 Pull ups after each set Rest 5 minutes 10-8-6-4-2 Hanging Power Clean 15 sit ups after each set Fitness: 115/75 RX: 155/105 RX+:175/115 (5 ring mus/10 toes to bar) Coaching tip: The coach will give you plenty of time to warm up to your workout weight for your cleans. … Read more

Bright Spot Friday! This week we had tons of back squat PR’s as we finished our back squat cycle on Monday. While everyone deserves recognition for their effort, there is one person we want to highlight specifically- Wendy M. Wendy squatted 115# pounds on Monday, which is more than a 60# PR for her from … Read more