Workouts

CFH Coaches Field Trip! Starting this month, the coaches of CFH (one each month) will be organizing a community event or trip open to all members at CFH. We will organize the event, all you need to do is sign up if you are interested and pay any associated costs. This is a way to … Read more

Below is our next blog post in our Core Values blog series, written for you by Coach Matt! Enjoy the read! Dedication We work hard. We commit everything we have to achieving our goals. We succeed and never quit. We do not take the easy way out. We continue to pursue excellence in every facet … Read more

The COSP Golf Tournament will be here before we know it. It is happening on Friday, October 21st. Grab some friends, family members, co-workers, or people you barely even know and join a team to help support the kids. All the information you need can be found on our website. If you work for or … Read more

WOD Open Gym 9am – Noon Yoga at 10am with Katrina! Yoga will be supported practice.  If you need a work on mobility, feel stiff and tired then get down to CFH at 10 am tomorrow!

Trying something a little new today- the Hanging Dumbbell Squat Clean . and the YOKE! Strength WOD Team Yoke Walk Below is an outline of how the Yoke work could work. However, it will be the coaches choice! Divide the class into two teams. The yokes will start with no load. 1 Team member will … Read more

The COSP Golf Tournament will be here before we know it. It is happening on Friday, October 21st. Grab some friends, family members, co-workers, or people you barely even know and join a team to help support the kids. All the information you need can be found on our website. If you work for or … Read more

Strength WOD Take 15 minutes to build to Today’s 1 RM Power Clean WOD “Churn and Burn” 30 KB Swings 30 Pull ups 30 Hanging Power Cleans 30 Burpees 30 Front Squats For Time Fitness: 95/65 RX: 135/95 RX+: 155/105 It all starts at the whiteboard…

The COSP Golf Tournament will be here before we know it. It is happening on Friday, October 21st. Grab some friends, family members, co-workers, or people you barely even know and join a team to help support the kids. All the information you need can be found on our website. If you work for or … Read more

Strength WOD Back Squats 6/6/6/6 (Same weight across try to hit 70%-75% of 1 RM) Max Strict Chin ups between each set (Score = weight on BS) WOD 60 Double Unders 30 Wall Balls 20 Sit up 3 Rounds Fitness: 14/10 RX: 20/14 RX+: 30/20 (toes to bar) Matt S. back at it at CFH … Read more

Happy Labor Day! We will be holding two classes today at 10am and 11am. We will be closed in the afternoon and evening due to the holiday. Enjoy the day! Happy Labor Day! We will be running on an adjusted schedule today due to the holiday: Classes at 10AM and 11AM only. Come in, get … Read more