Workouts

This Friday we will be hosting a Partner WOD to benefit Andrew Harvell.  Chris Jones (a member at CFH) is in charge of this fundraiser workout.  You can read about the story – HERE- Harvell Fund, but what I find to be so great about this cause is the simplicity of it. “There is no Harvell … Read more

Pyramid Double Helen was an event in the 2010 CrossFit Games. Today we will hit it, but as a partner WOD.  Check out the video Here. Skill WOD 8 Strict Toes to Bar 12 Partner Glute Ham Raises 30 Second Couch Stretch (each leg) 3 Rounds -No Score- WOD Partner Pyramid Double Helen 1,200 M … Read more

Volunteers and Athletes I can’t say thank you enough.  I had a blast on Saturday and it would not be possible without you.  Thank you for taking the time out of your day and money out of your pocket to donate to the Community of Strength Project!  Strength WOD Push Press 2/2/2/2/2/2 (same weight across) … Read more

WOD OPEN GYM FROM 9 am to NOON! Yoga at Noon with Alexa Open gym with Coach Matt from 5:30 pm to 7:30 pm Tons of options, come get your fitness in!

NO CLASSES TODAY WE ARE THROWING DOWN! If you want to head over to CrossFit Cove in Columbia for any of their morning classes you are welcome to!

REMEMBER no CLASSES tomorrow we are hosting our annual in house competition! If you are not competing and want to get a workout in feel free to head up to CrossFit Cove in Columbia for any of their Saturday morning classes! Strength WOD Take 12 minutes to build up to a moderate to heavy 5 … Read more

THE 3rd Annual Throwdown for a Cause is going down this Saturday! The events are listed below.  If you have not paid please bring $25 cash or check (community of strength project).  I can not charge your account since all the money is going to the non profit. Athletes you will get an email Thursday … Read more

IF YOU LIKE MOBILITY CLASS COME SUPPORT IT TONIGHT! Mobility class tonight at 6:30 pm will be for your legs: adductors, quads, and calves. Come in, be forced to stretch out, and maybe learn something new! CFH THROWDOWN FOR A CAUSE TODAY IS THE LAST DAY TO SIGN UP FOR OUR IN HOUSE COMPETITION.  Sign up … Read more

ATHLETE OF THE MONTH FOR JULY TODD E. Tell us a little bit about yourself… Nice of Geo to lead off with an awkward job interview question.  So I’ve lived in DC for the last 15 years after growing up and going to school in the Midwest.  I started working for a bank in Baltimore … Read more

Our next 8-10 week Strength Cycle will be with the Push Press.  We will also be going through some glute and hamstring work along the way.  There will be no 1 RM test for this, but we will be throwing in movements such as lunges, glute ham raises, RDLs and other auxiliary lifts to strength … Read more