Workouts

Good luck to all the CFH athletes throwing down in the MACC this weekend! We are closed today due to a Level 1 Seminar. Go see our friends at CrossFit Cove today for 9 am, 10 am or 11 am classes– open to all CFH members.  Coaches coaching coaches

Upcoming Weekend schedule at CFH! *Reminder* We are hosting a Level 1 Seminar this weekend so there will be no normally scheduled classes on Saturday. Also due to the weather forecast for this Saturday– chilly and rainy, we are going to cancel the 9am and 10am park WODs.  Do not fear, there will still be … Read more

Yesterday was short, today is long.  If you look over the programming at CFH we will hit one non barbell workout each week.  We will go long 20 min + and we will go short and heavy.  The sweet spot, the 8-12 minute time range is where we will be most days. The days will … Read more

Strength WOD Power Clean 3/3/3/3/3 (Build up in weight and you can drop between each rep) Between each set hit a 30 second front rack stretch with a band WOD 30 Power Cleans 20 Box Jumps 20 Power Cleans 20 Box Jumps 10 Power Cleans 20 Box Jumps 10 Min AMRAP Score = Total Reps … Read more

WOD 2 minutes on 1 minute off for 6 rounds (18 minutes) 15 Push ups 10 Pull ups Max Wall Balls Rest 1 minute Score = Total Wall Balls Fitness: 14/10 RX: 20/14 RX+: 30/20 (12 Chest to Bar) Murph is on the horizon.  Murph is a 1 mile run 100 pull ups, 200 push … Read more

Scheduling Reminder- We are hosting a Level One this weekend at CFH. The gym will be closed, but do not fear, you have options to get a good sweat in. We will have adjusted Open gym Hours on Sunday and Park Classes on Saturday. Saturday- CrossFit Cove- 9 am, 10 am or 11 am classes … Read more

Open Gym 9am – Noon Yoga at 10am! Coach Marissa and all the barbells!

DRIVE class at 8am and 11am today. CrossFit at 9am and 10am. Come and start your Saturday off right! -The WOD section for the CrossFit class might look empty today.  Not filled with strength or skill work before.  We are going to be hitting a few days like this.  The goal of packing less into the … Read more

Bright Spot Friday: Nina D. has been a member at CFH from the beginning.  She was introduced to CrossFit through Jess D. when we first opened.  I remember Jess telling us that she had a coworker that was kind of interested, but not so sure if it was going to be for her.  Well, Nina … Read more

CFH Intramural Open – Week 5 and Final Score Recap! Participation Points Squat & Dab: 42 Points NMMBMOB: 40 points Kat’s Meow: 40 points Pull & Pray: 36 points Top 3 Scores (3 points each) – RX and Scaled Female RX:  Brittany H. (Pull & Pray) Marissa (Squat & Dab) Candace (NMMBMOB) Male RX:  Eric (Pull … Read more