Workouts

There is strength today, before a benchmark metcon.  You should still attack the strength.  It will only make you stronger in the long run. Thanks again for all the feedback on the Surveys. I am still sifting through them and working on things and ways to improve on your feedback.  Next week I will post … Read more

If you signed up for the Olympic Lifting class with Coach Becca it starts tonight at 7 pm in the back gym. Great work on 15.3 this week everyone! One more day to re-test then make sure you get your scores in! This week we are doing 15.4 on FRIDAY NIGHT at 6:30 pm. THERE … Read more

WOD OPEN GYM from 9 am to Noon! Come get it in! Then yoga at with Alexa from Noon – 1 The Shamrock 5K is taking place tomorrow at 1:15! The roads and streets by and around the gym might be hard to get in and out of! Take this into account if you are … Read more

CrossFit Open workout 15.3 starts with muscle ups, which is pissing off a ton of people.  You can be mad or frustrated that you have to go scaled because of the MU’s, but hopefully in the end your talk yourself down and realize….#1 The CrossFit Open does not define you or who you are as … Read more

Main – CrossFit Metcon (No Measure) 10 Ring Rows 5 Ring Dips 15 Hollow Rocks 5 Rounds -Not for Time- Metcon (AMRAP – Rounds and Reps) 15 Burpees 50 Wall Balls 100 Double Unders 14 min AMRAP Fitness- 14/10 200 singles RX and RX+ 20/14

“The overhead squat is the ultimate core exercise, the heart of the snatch, and peerless in developing effective athletic movement. This functional gem trains for efficient transfer of energy from large to small body parts – the essence of sport movement. For this reason it is an indispensable tool for developing speed and power. The … Read more

The 3rd CrossFit open workout comes out at 8 pm tonight (Thursday), the CFH WOD will come out at 8:30 pm (for Friday).  Just in case I have to adjust the programming! Strength WOD Push Press 5/5/3/3/3 After each set- Double Unders Fitness- Take 2-5 attempts and try to get 10-20 reps RX- 30 Unbroken … Read more

Mobility and Barbell Club are at 6:30 in the back gym tonight! Check out the piece below to see what mobility is all about tonight! Looks like a good one. Melissa L: From treating our fellow athletes (and because I struggle with this problem myself), many of us have shoulder issues/pain. How many of us … Read more

 We will have an announcement about our new Olympic Lifting Class very soon! Stay tuned.  We are also working on coming out with a master CFH calendar so we can include everyone on all the events we are planning. Thanks again for all the feedback on the facility survey! Can’t tell you how much I … Read more

CFH Facility Survey CFH Athletes if you could take a second to let us know how we are doing here it would mean a ton! You can put your name or you can make it anonymous, but either way we always love feedback on how we can improve. Click HERE (CFH Facility Survey)  for the … Read more