Workouts

Strength WOD 8 Good mornings 8 Bent Over Dumbbell Rows 8 Romanian Deadlifts 3 Rounds WOD Annie 50-40-30-20-10 Double Unders Sit ups **Annie is one of those workouts that can take someone 7 minutes or 18 minutes.  When you finish take a breath and start to cheer on anyone who is not done.  Cleaning up … Read more

Mark your calendars – the CFH Throwdown for a Cause will be August 13th this year! The CFH Throwdown for a cause is an annual in-house competition we have here to raise money for the Community of Strength Project (COSP). COSP is run here out of CFH and is dedicated to helping the local youth … Read more

Nutrition Post Wednesday! This week Alexa went to the store with the goal of buying enough food to make a healthy meal for 4 on a $20 budget- watch below to see what she came up with. For more on nutrition at CFH check out our nutrition page HERE. WOD 10 Hanging Power Snatch 8 … Read more

Just want to remind everyone about hydrating.  If you are coming into the gym make sure you have been drinking fluids for the past few hours. If you are coming in the am get something in you before you come in.  With this heat, hydration becomes very important. Mark your calendars – the CFH Throwdown … Read more

WOD “DT” 12 Deadlifts 9 Hanging Power Cleans 6 Push Jerks 5 Rounds Fitness: 115/75 RX: 155/105 **The goal of this workout is to go unbroken for as long as possible. ** A young Coach Matt with the WOD demo. This video was uploaded in 2013.  It reminds me how lucky we are at CFH … Read more

When it comes to food and food knowledge, there are three big questions that people have: What should I eat? When should I eat? How much should I eat? The majority of people have a pretty good idea of foods they should avoid if they want to stay healthy. It is the second two questions … Read more

WOD Open Gym 9am- Noon No Yoga today   Chris hitting the pavement!

 DRIVE and the WOD will be the same today! WOD 1 minute at each station: Pull ups Sit ups Push ups Hanging Dumbbell Squat Cleans Double Unders Rest 3 rounds  Throwback to Memorial Day Murph! Coach Alexa on push ups…

Guys night is tonight at 6:30 pm! There will be no regular class. Strength WOD Power Snatch 5/4/3/3/3/3 (work up in weight) WOD 10 Power Snatches 25 Wall Balls 400 M Run 3 Rnds Fitness: 95/65 (14/10) RX: 115/75 (20/14) RX+: 135/ 95 (20/14)   Kasey and Nina partnering up for glute ham raises!

Guys Night is this Friday.  Currently we have 13 guys signed up, WEAK!  Lets go gentleman, I need to order the food. Go to Friday on the Calendar and sign up- SIGN UP LINK **Wear your High Socks, today we climb ropes.** WOD In teams of three Min 0-10 Max 200 m Sprints Rest 2 … Read more