Workouts

WOD Open Gym 9am – Noon Yoga at 10am!

Strength WOD Overhead Squats 3/3/3/3/3 (build up in weight) WOD 30 OHS 50 Sit ups 30 Single Arm Dumbbell Snatch (no prescribed DB weight. dumbbell comes from the floor for each rep, alternate arms) Fitness: 95/65 RX: 115/75 RX+: 135/95 **Time Cap, 14 minutes** **For the set up the coach will stagger start the group … Read more

NO 6:30 PM class tonight because…it is Ladies Night! Come WINE and WOD with all the CFH woman at 6:30 pm tonight! In the next few weeks we will be launching something new at CFH.  This is not an add on for current members, but I will need your help with it.  We are launching … Read more

We have had some great guests on The 4th Pull Podcast which is produced and run at CFH.  Last week we had the privileged of talking to the legend, Chris Spealler!  He had some great insight on training, coaching and programming. Check it out! Speal on The 4th Pull Podcast WOD “Run and Gun Version … Read more

Ladies- Wine and WOD night is this Friday! If you have not signed up yet, don’t wait any longer (Register HERE)! Remember all guests of CFH members will get entered to win a free month at CFH. We currently do not have many non-members registered, so a guest’s chance of winning a free month at … Read more

WOD Every 90 Seconds for 15 minutes 4 Power Cleans 8 Pull ups 12 Hand Release Push ups Lifters Choice **You choose the load today, make it a challenging weight. Cleans should be in singles. Put load in comments on WODify. Remember quality over quantity with the push ups today.  Focus on good movement.  Peeling … Read more

Many people dislike salads and/ or do not feel satiated eating a salad for a meal. This unfortunate reality is due to the fact that most people make salads that are just downright depressing. If you throw raw spinach and cucumbers on a plate with some weak bottled dressing you will finish your meal feeling … Read more

Out of over 100 ladies we have 22 signed up.  We know people like to wait till the week of, so lets do it! Sign up with the link below.  For every CFH members who brings a friend we will have a special gift for you also! Ladies – don’t forget to sign up for … Read more

WOD Open gym 9am to Noon

 Can’t seem to get rid of the rain…so we are just going to run in it!   WOD 15 Handstand Push ups 21 Toes to Bar 15 KB Swings 800 M Run 3 Rounds Fitness: 35/25 RX: 53/35  RX+: 70/53 Strict HSPU DRIVE Every 5 minutes for 25 minutes 400 M Run 15 Dumbbell Thrusters … Read more