Workouts

 Fresh Start Challenge Partner WOD- Friday, July 1st 6:30 pm. The Fresh Start Challenge is coming to an end.  We will be celebrating with a big partner WOD at 6:30 pm on Friday, July 1st.  We encourage all CFH members to come join in.  These ladies have worked hard over the past six weeks and … Read more

Strength WOD 3 Power Cleans EMOM for 8 minutes WOD 21-15-9 Power Clean Bar facing Burpee Fitness: 115/75 RX: 135/95 RX+: 155/105 Sun’s out, guns out!

Monday, July 4th Schedule- We will have DRIVE at 8 am and a HERO WOD at 9 am! Those will be the only classes of the day.  WOD Every 6 minutes for 30 minutes 400 M Run 12 OHS 12 Toes to Bar 12 Box Jumps Fitness: 95/65 RX: 135/95 RX+: 155/105 Fresh Start Challenge … Read more

Strength WOD Take 20-25 minutes to find a heavy 3 Rep Deadlift   **You can drop at the top if you have an issue with keeping good form while lowering the bar.  This is usually a problem for beginners or people with core issues.  Ideally the reps are unbroken.  Re-test the same way you test.** … Read more

Open Gym 9am to 11 am Yoga at 10AM with Alexa ! Coach Alexa stretching out the noon class

Remember, adjusted open gym tomorrow.  9 am to 11 am. DRIVE at 8 am and 11 am Today CrossFit at 9 am and 10 am Skill WOD Mini Flight Simulator (10 min cap) 5 unbroken double unders10 unbroken double unders15 unbroken double unders20 unbroken double unders25 unbroken double unders30 unbroken double unders25 unbroken double unders20 … Read more

ADJUSTED OPEN GYM TIME ON SUNDAY 9 am to 11 am Yoga is on for 10 am! Athlete Spotlight Friday! This week’s athlete spotlight is brought to you be Sean C.- who nailed some kipping HSPU this week and shared it on our PR board. Way to go, Sean! Have you been writing your PR’s … Read more

WOD  30-20-10 Push ups Deadlift Box Jumps Fitness: 185/125 RX: 225/155 RX+: 245/165 Core WOD 15 Banded Good mornings 15 Partner Glute Ham Raises 30 Second Hollow Hold 30 Second Plank 3 Rounds Fresh Start Challenge Strength WOD Every 2 minutes for 10 minutes 5 Back Squats (build up in weight) WOD 30 Air Squats 20 … Read more

We will start our next strength cycle on Monday. It will be a three rep Deadlift.  We are going to test our three rep because it is more applicable to real life and the workouts we do at CFH.  A 1RM Deadlift is great and should still be tested, but for this cycle we will work … Read more

Strength WOD EMOM for 8 minutes 1 Power Snatch + 1 Squat Snatch Warm up to one weight and try to stay there across all sets **Compare to Friday, May 27th 2016 WOD 8 Power Snatch 30 Double Unders 10 min AMRAP Fitness: 75/55 RX: 95/65 RX+: 115/75 *Pick a weight you can move quickly.** … Read more