Workouts

Again…I know the parking lot is a muddy mess, I am working on getting that straight, but in the meantime wipe your shoes off, please! Skill WOD OTMEM for 7 minutes Fitness: 7 Ring Rows and 5 Push ups RX: 3 Muscle ups OR 7 Pull ups + 7 Push ups RX+: 4 Muscle ups … Read more

Parking lot- it is a muddy mess, I am working on fixing that, but in the meantime…please wipe off your shoes before tracking mud all over the gym, thank you! Cubbie Clean out Project- if you forgot to empty out your cubbie your stuff is in the lost and found in the back gym.  There … Read more

Mobility WOD Spend 10 minutes mobilizing for Overhead Squats **Use the coach for ideas and really work on creating a better position** WOD 400 M Run 18 OHS 21 Chest to Bar 3 Rounds Fitness 85/60 RX 115/75 RX+ 135/95 25 min cap Allie B getting ready for a big pull!

The strength portion is often overlooked, and sometimes people even sandbag it….yup hard to believe.  Focus today on your max effort lifts during the power cleans and finding a really good position/scale on all 18 ring dips. Strength WOD Power Clean 1/1/1/1/1/1/1 (same weight across, 7 total reps) **For the cleans if your sets of 2 … Read more

WOD Open gym from 9 am to Noon Yoga at Noon Open gym from 5:30 pm – 7:30 pm Plenty of opportunities today to attack that weakness!  All the expecting CFH athletes in one class! So great!

Skill WOD 7-10 Chest to Bar Pull ups 7 Ring Rows 15 Hollow Rocks 3 Rounds (For skill, no score) WOD With a Running Clock 0-6 min. 800 M Run Max Thrusters 6-11 min. 600 M Run Max Front Squats 11-15 min 400 M Run Max Shoulder to Overhead Fitness 95/65 RX and RX+ 115/75 … Read more

Cubbie Clean up Project: Last chance to clean your cubbie out is this am! I am cleaning them out on Friday, you can bring your stuff back in on Saturday. Strength WOD Power Clean 2/2/2/2/2/2 (Same weight across, should be heavier then are sets of 3 on Tuesday) Between each set complete 5 Ring Dips … Read more

Cubbie clean up project is in full effect- CLEAN YOUR STUFF OUT BY FRIDAY MORNING PLEASE! Tomorrow morning (Friday) at the 6:30 am class we are expecting a big showing! Come out to support all the new CFH Moms and Dads! Skill WOD OTMEM for 4 minutes 4-6 Strict Handstand Push ups OTMEM for 4 … Read more

Project Cubbie clean up- Everything needs to be removed from the cubbies by this Friday.  We need to do a major clean up to see what is used and what has been sitting there for a few months.  All shoes, wraps, shirts and cups need to go by Friday morning or they will be given … Read more

Amazing turn out yesterday! Thanks for coming out.  **There is a ton of food in the fridge.  All that was left is up for grabs.  We have everything from pasta salad to donuts (morning crew, get after those).  Please take whatever is in the fridge or it will go to waste.** Strength/Mobility WOD Power Clean 3-3-3-3-3 … Read more