Workouts

Ladies – don’t forget to sign up for Wine and WOD, happening next week (Friday the 13th) at CFH. You can bring a guest for free, and all non-CFH guests will be entered for the chance to win one month of CrossFit here for FREE! Sign up here! Tonight is Coach Eric’s Competitors Training meeting … Read more

Strength WOD Take 12 minutes to Find a heavy weight in this complex 1 Power Snatch + 1 Hanging Power Snatch + 1 OHS WOD 10 Power Snatch 30 Double Unders 5 Bar Muscle up 10 min AMRAP Fitness: 7 Pull ups (75/55) Rx: 8 chest to bar (95/65) Rx+: 5 bar muscle ups (95/65) … Read more

Nutrition Tip Wednesday!  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 … Read more

Attention CFH Crew! Galley Foods will be visiting CFH again today (Tuesday 5/3) for the morning classes! They were here last Tuesday for some of the evening classes, but they are coming back today and bringing some breakfast foods. They will be here after all the morning classes- 6:30, 5:30, and 8:30am! Make sure you stop … Read more

Good Morning! Breakfast is said to be the most important meal of the day. While breakfast is an important meal for all people – this is especially true for anyone that works out in the morning. It can be hard to get a good breakfast in after a morning workout, especially is you are crunched for time … Read more

Check out the video above of Daniel S. a random Russian guy who destroys 7 minutes of Burpees.  7 minutes of Burpees was actually an open workout in 2012.  It is a great benchmark test of endurance.   But, it only tests a few of the 10 general physical skills. 161 Burpees earned Daniel a  first … Read more

WOD ADJUSTED OPEN GYM HOURS Open Gym from 10 am – 1:00 pm! No Yoga Today Geo, Jess and Brian explaining to Jackson the importance of foam rolling #startthemyoung

WOD 800 M RUN 36 Sit ups 12 Deadlifts 3 Rounds Fitness: 205/135 RX: 275/165 RX+: 315/205 **Only one thing to focus on today: Heavy deadlifts while fatigued from the run.  It is important to challenge yourself with the load on the deadlifts today.  If you hit 3 sets without dropping the bar you did … Read more

Don’t forget- next Friday May 6th at 6:30pm is the information meeting for Coach Eric’s Competitors Program that we will be launching. We will explain how the program works and you can see if it is a good fit for you.  Come prepared to work out and hear what it is all about. Anyone and everyone is … Read more

Save the Date! CFH will be hosting a Wine and WOD night on Friday May 13th at 6:30pm. There will be a WOD, followed by food and wine! Sorry guys, this one is for ladies only. This event is free for all CFH members and you are also welcome to bring a friend! Let us know you … Read more