Workouts

Strength WOD Back squat 6/6/6/6 Build up to a heavy set of six (You should see a pattern here.  Last week we did 8’s, week before we did 10’s.  All building up in weight.  You should have a good idea of how to get to a heavy set of 6 and start there.  You should … Read more

Transformation Tuesday Could not be more excited to share RJ’s story and amazing transformation picture.  What he has done is absolutely amazing.  We could not be happier to have him as a part of our community.  Check his write up and picture below. “Thanks again for everything you and the CFH family have done for … Read more

Two weeks left of our snatch cycle! Keep fighting to get stronger! It is MLK day today, but we will still have a regular schedule. There has been a ton of chatter about JPs strength class! We have done blog posts, info meetings and e-mails.  If you want in it starts tonight(Monday)! Sign up with … Read more

WOD Open Gym 9AM to Noon

Strength WOD Deadlift 10/8/6/6/6 (Build up in load) WOD 9 Deadlifts 6 Hanging Power Cleans 3 Burpees 7 Rounds Fitness: 115/75 RX: 155/105 Rx+: 185/125 DRIVE (8 am and 11 am) 1 minute at each station: Max shuttle sprints (wall to garage door) Max sit ups KB swings Push ups Leg lifts (hold onto an … Read more

Registration for the CrossFit Open is LIVE!  The CrossFit Open is a five week, five-workout competition that is held in CrossFit affiliates around the world. The Open kicks off this year on February 25. Workouts are released online each Thursday, and athletes have until the following Monday to submit their scores. We will get together as a gym each … Read more

Just a friendly reminder about parking– please NEVER park to the right of the orange cones that are next to the CFH lot. That is not our parking and you WILL get towed, even if only parking there for one hour. If our lot is full, street parking is available in the surrounding neighborhood. Thanks for … Read more

Once a year, I post on the blog asking for something.  It is small and only takes a few minutes, but it goes a really long way in helping the growth of CFH.  If you have 5 minutes click one of the links below and leave us a review. A solid review from a current … Read more

Skill WOD 4 Snatch Balance (pause for 3 seconds in the bottom) 10 Banded Pull a-parts between each set (palms down and palms up) 3 Rounds **Go light and focus on form and technique.** **No Score** WOD In two minutes: Max Cals on rower Max Doubles Max KB swings Rest 2 Minutes 3 Rounds Fitness: … Read more

Spread the word! And sign up today if you are able to help out! A bunch of people have told me they could help withe the Battle of Baltimore on January 30th, but have not signed up yet. If you can help please head over to eventbrite link and pick your T-shirt size and commit! … Read more