Workouts

 Our Fresh Start Challenge Starts Today! It’s really a ‘couch to crossfit’ program for women (sorry fellas, women only!) who want to make a change but may have been intimidated. The classes will run separately from the CrossFit classes.  The plan is to have 2 sets of the Fresh Start Challenge classes on Monday, Tuesday … Read more

  Long lasting change requires a shift in your perspective – not just a shift in your behavior. Think back to when you started CrossFit— maybe you have always loved working out and being physically fit. For some of us, this is a new phenomenon. If you are in the latter category and now consistently … Read more

WOD   Open gym 9am – Noon

WOD  18 Shoulder to Overhead 36 Box Jumps 60 Cal Row 36 Box Jumps 18 Shoulder to Overhead Fitness: 115/75 RX: 135/95 RX+:165/110 CORE WOD For 7 Minutes 20 Second Hollow Hold 20 Seconds of Flutter Kicks 20 Seconds Rest DRIVE 400 M Row 40 Sit ups 40 Jumping Lunges 2 Rounds Directly into 400 … Read more

MONDAY, MAY 30th (MEMORIAL DAY) will be our big “Murph” event and we hope ALL of you can make it.  It is a CrossFit tradition (and one of biggest events at CFH) so please mark your calendars! The Hero WODs are named after people who have given their lives in the line of duty. Their purpose is … Read more

Partner WOD 0-10 Minutes Max Cals on the Rower (partner holds plank) 10-15 minutes Max Burpees as a team (one person works one person rests) 15-25 Minutes Max 200 M Sprints While one partner holds two kbs or two dumbbells Fitness: 35/26 RX: 53/35 RX+:70/53 Score is total cals + total burpees + total 200 … Read more

Happy Wednesday! You know what that means– head over to the Nutrition blog. This week, learn why it’s a marathon, not a sprint.  Have you seen the new happily married couple yet!? Be sure congratulate Mr. and Mrs Bayne when you see them! Strength WOD Power Snatch 3/3/3/3 WOD 100 Double Unders 30 Power Snatch … Read more

CFH Fresh Start Challenge Ladies we have had some interest for our fresh start challenge, but a friend referring someone is always best! Use the link above to share with any friends who might be intimidated by CF or looking for accountability, community and results.  We are excited to launch but we need your help! … Read more

Coach Matt’s Gymnastics Course Hey Everybody! A few people have been asking some questions about the gymnastics specialty course that we’re about to run. I will do my best to give you a basic outline of what to expect, and what the goal is, but as always, if you have any questions, let me know! … Read more

  Poor diet choices are made for a variety of reasons. Sometimes they are made due to a lack of information but more often than not, this is not the reason why we make our worst decisions. A lot of times, poor diet choices are caused by an underlying emotion – stress, anger, sadness- and … Read more