Workouts

Head over to Delia Foley’s at Noon to watch the CrossFit Games with some fellow CFHers! Strength WOD Back Squats 6/4/2/2/2/2 (Build up in weight with each set) WOD 40 KB Swings 30 Handstand Push ups 40 Pull ups 30 Burpees -For Time- Fitness: 30 push ups/26/35 RX: Chest to Bar 53/35 RX+ Chest to … Read more

Remember DRIVE Starts Tomorrow at 11 am! Did you know the 2015 CrossFit Games are happening right now!  A few of the CFH Coaches are actually out in CA watching the games, guess they are preparing for next year! Summer weekends are always busy for people, but we wanted to set up a viewing party … Read more

Anna and Rob are engaged! For those of you who do not know, they met at CFH….just saying! When you see them in the gym be sure to congratulate them! Strength WOD 6 sets of the complex below (build up in load) 2 Pause Push Press + Push Press (pause in the bottom of your … Read more

Hydration Tips A blog post from Beth Gross- ACSM certified Health Fitness Director and have an MS in Human Performance (Exercise Physiology and Biomechanics) Stay hydrated throughout the day (e.g., water, coconut water, juice, milk, sport drinks) Drink regularly during exercise and warm ups.  Post-workout, sip on cool water (or beverage of choice) – drinking … Read more

It has been a long time coming, but we are finally launching our bootcamp style class.  We will call it, DRIVE.  It will run in place of our Saturday 11 am CrossFit class. No regular CF WOD at 11 am for a few weeks. What will the class be like? The WOD will be longer, 20 … Read more

The team of Coaches at CFH has started a podcast! JP will be hosting the show and we will feature all the coaches from CFH and others from around the area.  We will be covering everything from programming and Oly lifts to the mental side of exercise. Listen or download here- The 4th Pull Podcast.  Or go to i-Tunes and search … Read more

WOD OPEN GYM FROM 9 am to Noon Yoga at Noon with Alexa Open gym from 5:30 pm to 7:30 pm with Coach TR!

Skill WOD OTMEM for 5 minutes 5 Handstand Push ups 10 Hollow Rocks OTMEM for 5 minutes 20-30 second Noes to Wall Handstand hold WOD 10 Box Jumps 10 American KB Swings 5 Rounds directly into… 20 Double Unders 10 Russian KB Swings 5 Rounds -Score = Total Time Fitness (35/26) RX (53/35) RX+ (70/53) … Read more

Today, we are hosting the Harvell WOD. As many of you know,  Chris Jones was close friends with Andy Harvell. In addition to supporting this cause just by participating, Chris will have Harvell ‘HL’ memorial t-shirts available for purchase at the gym during all the evening classes for $30. All proceeds from the sale of the t-shirts will be put … Read more

You may have noticed the new fancy fridge in the corner of the gym.  Power Supply meals are now live at CFH.  Want to try your first meal for free! Head over here and place an order- CFH Power Supply Meals.  We will be doing a tasting at the gym next month and if you … Read more