Workouts

  We have heard it plenty of times and we want you to understand that you are not the only one who feels this way. Check out a story from one of our amazing members, Maria! “I was definitely intimidated before coming to CFH!!! Like most of the general public, I knew very little about … Read more

Why Do You Compete At every local competition I will usually get approached and thanked for bringing so many athletes to compete.  I always say that it was all them, I had nothing to do with it.  The CFH community embraces local competitions and always represents well by signing up in droves.  We do not … Read more

Ladies Please sign up for Ladies night (this Friday at 6:30 pm) on the whiteboard in the front gym!   We have an exciting and fun night planned, hope you can make it! Skill WOD 3 Wall Walks 10 Ring Rows (for the last 5 pause when the rings hit your arm pits and hold for … Read more

Strength WOD Front Squat 5/5/5/5/5 (five sets same weight across) WOD 10 Burpees (touch a target) 20 Pull ups 30 Wall Balls 3 Rounds Fitness 14/10 RX 20/14 RX+ 30/20 Chest to Bar  Deluca rolling through Elizabeth! Check out the newest members to the CFH community…Jose, Jonathan, Marin, Fitz and Harris.  If you see them … Read more

Sunday is starting to become a pretty happening day at CFH! Open gym from 9:00 am – 12:00 pm Yoga- 12:00 pm Coaches Office Hours with John P from 5:30 pm – 7:30 pm Lindsay showing a great front rack position!

 Remember we have Ladies Night coming up! This Friday at 6:30 pm the ladies will take over the gym.  Relay foods will provide some food, Rams Head Live has donated tickets to a few shows and CFH will be providing a few adult beverages to be consumed responsibly!  Come get your fitness on. IF YOU … Read more

Strength WOD Deadlift 8/6/4/2/2/2 (all reps should be unbroken, if you can not control the load down then lower the weight) WOD 20 Box Jump Overs or Step Overs 15 Deadlifts 20 Push ups 3 Rounds Fitness 155/105 (20/14) RX 225/155 (24/20) RX+ 275/185 (24/20) Below is a screen shot of the CrossFit Games Leader … Read more

You asked for more open gym hours and we are delivering.  Show your support by coming over this Sunday evening from 5:30 pm to 7:30 pm to work on your skillz and gainz. Coaches Office Hours start this Sunday! This is basically an open gym session, but we will highlight the coach that will be … Read more

Attendance for Mobility class has been great!  We will continue to update you on what Jen and Melissa plan to do for each class.  If you have not been check it out, it is open and available for all CFH members! Mobility at 6:30 pm tonight- I like to lift heavy things. I like to … Read more

Strength WOD Front Box Squats 3/3/3/3/3 (go heavier then last week) Between each set hit 20 hollow rocks WOD Elizabeth 21-15-9 Squat Cleans Ring Dips Fitness 95/65 RX 135/95 **The loading on this workout should be moderate to light, you should be stringing together 7-15 reps on your first set** **If the class is huge … Read more