Workouts

15.5 tonight, 6:30 pm at CFH.  Everyone is welcome to come.  After the work out we are all heading to Delia Foley’s! **Feel free to come in a little early and start testing for 15.5.  We have 12 rowers so I am sure we will get everyone through, but if you want to come in … Read more

Our last rendition of Friday Night Lights at CFH is going down tomorrow (Friday)! No 6:30 pm class.  We will hit 15.5 at 6:30 pm.  After the WOD we will head to Delia Foley’s for a celebration of epic proportions…or possibly just a few drinks and some food.  All are invited and welcome to come, … Read more

Mobility tonight at 6:30- From Melissa– For those of you fellow cross fitters who aren’t familiar with Kelly Starrett, you should get to know him. He’s a renowned physical therapist in the Crossfit community (and, as a fellow physical therapist, one of my idols) who works with the likes of Games athletes and Olympians. His … Read more

Survey Feedback Series The people of CFH want longer WOD’s and more benchmark workouts. I will admit that I have been slacking when it comes to the classic CrossFit bench mark workouts.  I have my reasons, but ultimately they are amazing workouts that I need to work into the programming more.  I think they are … Read more

Survey Feedback Series Out of 300 or so members there were 60 surveys filled out.  I was happy with the amount of people that took time to give us some quality feedback and I think it represents a solid opinion of how our members feel. The concern that I want to address today is that … Read more

WOD OPEN GYM TODAY FROM 5:30 pm to 7:30 pm If you are re-testing 15.4 I will have the tape and markers out.  Please put the measuring tape back where you found it (on the computer shelf under the TV’s) Also, please clean up when you are finished. **DO NOT TAPE THE WHITEBOARD** Throwback shot … Read more

CFH is hosting a Level One today! We will have no classes.  You are welcome to go to CrossFit Cove for free on Saturday for any of their classes!– CrossFit Cove Open gym tomorrow from 5:30 pm to 7:30 pm

No 6:30 pm class tonight Remember we are hitting 15.4 at 6:30 pm.  It will be fun,friendly atmosphere that all members are welcome to come to, just be prepared for a big crowd and lots of cheering. No classes this Saturday due a level one, but you can head up to CrossFit Cove in Columbia … Read more

Thanks again for all your survey responses.  I have gone over all of them and I will be providing feedback all next week on how we are going to adjust, improve and implement most of your suggestions….the pool on the roof is not going to happen quite yet. We have plans for a new class, … Read more

Remember we are closed on Saturday and Open gym is on Sunday from 5:30 pm to 7:30 pm! Saturday CrossFit Cove in Columbia is open for all CFH members who want to take a class. Mobility at 6:30 pm tonight! This week’s mobility class is going to continue work on shoulder and hip motion along … Read more