Workouts

WOD 200 M Run 15 Pull ups 12 Burpees 9 Shoulder to Overhead 5 Rounds 22 min Time Cap Fitness: 115/75  RX: 135/95 RX+:155/105 Chest to Bar Fresh Start Challenge Strength Every Minute on the Minute for 8 Minutes 3 Power Cleans (Build up in weight) WOD 3 Power Cleans 6 Front Squats 30 Single … Read more

Open Gym from 9 am to Noon

Lets have a little fun today! This workout is outside of the norm and will test our ability to move a heavy load while fatigued.  You will obviously not be shooting for a new 1 RM max in either of these lifts, but it will still be a good test of strength.   Please scale so … Read more

Athlete Spotlight – Liz K.  This week we ended our front squat cycle. There were many PR’s but in this week’s athlete spotlight we want to congratulate Liz K. on her 40# front squat PR. Liz has been a member here since April so she joined right around the time that we started this cycle. On … Read more

Strength WOD Back Squat 6/6/4/4/2/2 WOD 40 Seconds on 20 Seconds off Double Unders Goblet Lunge 1 Arm Dumbbell Snatch (from the ground, alternate arms) 4 Rounds  Fresh Start Challenge WOD 15 Wall Balls 15 Cals (Rower) 15 Push Press 15 min AMRAP Core WOD 5 Rounds 20 second Hollow Hold 20 Second flutter kicks … Read more

Happy Nutrition Tip Wednesday! Head over to the Nutrition blog to see what it’s all about… Make a Difference… When it comes to food and food knowledge, there are there 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 … Read more

Mobility/ Warm Up 1 min each arm Shoulder Distraction 1 min each leg Pigeon Pose Deadlift Spend 10 minutes working to a heavy set of 5 (no score just warm up for the workout) WOD Diane 21-15-9 Deadlifts HSPU Fitness: 185/95 RX/ RX+: 225/155 Fresh Start Challenge Skill WOD 5 minutes Practice/Learn Double Unders then … Read more

CFH Athlete Jim P. has entered us into the King Kong Gym Bag Lottery.  If one member from our gym wins then our WHOLE gym wins a sweet King Kong Bag Go HERE to Enter How To Work Up to Your 1 Rep Max Today is the day! It’s the last day of our front … Read more

One question I have been getting a lot lately is what can make for dinner when it’s late, I’m starving, and don’t feel like cooking. Luckily there are lots of options when you are in need of a quick meal and don’t have much time. Before you reach for the takeout menu or hit up … Read more

WOD Open gym 9am to Noon Yoga at 10am with Katrina! Katrina on pull ups!