Workouts

Want to dominate the OHS!? Then hold yourself in the bottom for 3 seconds and  focus on position not getting out of the hole.  The weight today should be something challenging, but controllable.  You should be able to consciously think about driving your knees out, keeping your chest high and staying on your heels.  If … Read more

ADJUST AM OPEN GYM HOURS FOR THIS SUNDAY! – 10 am to Noon   Sunday Funday at CFH OPEN GYM FROM 10 am to NOON! Yoga at Noon Open gym with Coach Ryan from 5:30 pm to 7:30 pm!

It is Saturday lets get it in with a nice long partner WOD Partner WOD 800 m Run (relay style, 200 m each) 50 Strict Pull ups 75 Front Squats 100 KB Swings 75 Front Squats 50 Kipping Pull ups 800 M Run (relay style, 200 m each) -For Time- Fitness 75/55 (35/26) RX and … Read more

No Bands- A Guide to Your First Pull Up The elusive pull up is a goal for many athletes.  In this article we will dive into the reasons why people might be struggling to get their first pull up and go over an action plan on how to get one! There are usually a few reasons why … Read more

Mobility Tonight at 6:30 pm-This week’s mobility will focus on the thoracic spine (mid back). This area is important for upright positioning with squatting, and proper shoulder / scapular positioning with all over head lifts. This is usually one of those days where I have to beg people to come in.  Squat snatch and Muscle … Read more

The picture below shows how much stuff we still have unclaimed from the cubbies.  Please go check it out…clothes, wraps, belts, and water bottles.  It all gets donated at the end of the week! Our in house Throwdown is happening Saturday, July 11th! More info on how to sign up, help out and contribute the … Read more

B’more Organic will be at CFH tonight (Monday) giving out samples of their delicious smoothies! We are back to another set of 2’s, go heavier than Friday May 29th.  Hold tight on this power clean cycle, we are in our third week, in the end it will pay off! Strength WOD Power Clean 2/2/2/2/2/2 (six … Read more

Another busy Sunday at CFH Open gym from 9 am to Noon! Yoga at Noon! Evening Open gym with Coach Brian from 5:30 pm -7:30 pm! Come get it it! Natalie and Jess hitting Grace hard!

Strength WOD 2 Back Squats every 30 seconds For 8 minutes Should be about 50% of your 1 RM, focus on speed, driving out of the bottom fast and good position  This will not feel super taxing or fatiguing, but speed work with light weight is still great for developing strength. Bar comes off the rack … Read more

Today, we switch it up.  Met-Con first, it will be quick and dirty then we will be nice and warm to lift heavy things.  March 24th was our last Grace Test- Link to Whiteboard Sunday June 28th at 10 am we will have our first OUTSIDE THE BOX CLASS with Coach Matt.  Mark your calendars … Read more