Workouts

Pick up your Orioles Tickets they are at the gym!  There are still about half the tickets at that have not been picked up. We are going to meet at Cross Street Market around 5:30 pm before the game.  Everyone is welcome to come or just meet us at the game! (I will bring all … Read more

Gymnastics WOD Every 2 minutes for 14 minutes 6 Roll to Candle Sticks 3 Wall Climbs 20 Second L-sit (use rings or dip bars) Fitness- Scale to hollow rock if roll to candle stick is difficult RX- Roll to Candle Stick and Wall Climb RX+ Roll to Candle stick (into a pistol, alternate legs) 20 … Read more

Ladies, I am sad to announce the 1lb plates are no longer a part of CFH.  They are breaking, I can not find new ones to buy, and you do not need them for competition or the open so we are done with them.  If you can not live with out them in your life … Read more

The 4th Pull Podcast comes out every Monday- This weeks Episode features Coach Allie and Coach Blair.  They tackled a few questions that face most females who are starting and involved in CrossFit.  “The intimidation factor and the fear of bulking up.” They also dive into how and why they got into CrossFit and why … Read more

Some of you know that I run another site that is dedicated to helping small gym owners.  Fit-rilla.com is something I started in 2010 right after I opened CrossFit Mission Gorge in San Diego.  There are a few blog articles from back in the day, but now I mainly interview successful CrossFit Gym owners via … Read more

WOD OPEN GYM, YOGA and COACHES HOURS! Open gym from 9 am to Noon Yoga at Noon with Alexa Coaches hours from 5:30pm -7:30 pm with Coach Eric

Strength WOD Every 2 Minutes for 12 minutes 6 Hanging Power Cleans + 4 Push Jerks (Build up in weight as you go, you should have plenty of time to transition and recover.  The complex should be done unbroken) Partner WOD Run 800 M (200 M relay style) 45 Box Jumps 40 Clean and Jerks … Read more

Most of the time we have a formal skill progression or strength on a day like this.  Some type of complex to get you ready for the WOD.  Today the coach will give you a solid 12-15 minutes to warm up your snatch, use that time as skill work to practice the part of the … Read more

We have never done a max effort calorie row…it should be interesting to see how hard you can push yourself on the rower when it is for time and not for distance!  Skill WOD 30 Seconds of Hip Extensions 10 Bent over Barbell Rows (Video Demo of Barbell Rows- but we are not pausing at … Read more

Mobility at 6:30 pm Tonight’s mobility class will focus on rib mobility, upper chest / back and neck tightness. So much of our movements are overhead, and without proper rib / thoracic motion, all that stress will go to our shoulders and our low backs. Come on in, get mobile, and get that bar properly … Read more