Workouts

Regular Schedule Today We are going to start this cold February  week off with a partner WOD! Partner WOD With a running clock 0-10 minutes Double Grace (60 C&J’s) 10-20 minutes 50 Snatches 20-32 minutes 12 minute Cindy 5 pull ups 10 push ups 15 air squats -One Person Works at a time- -You should … Read more

ADJUSTED OPEN GYM HOURS WOD OPEN GYM WILL BE from 10 am to NOON TODAY! Yoga at NOON with Alexa! Come in and improve your Fitness.

Strength WOD 12 minutes to find a heavy load with this complex 1 Squat Snatch + 2 OHS (12 minutes is quick so you might not get to your heaviest load, but it should be used a warmup for the second piece ) WOD AMRAP in 5 minutes 8 Overhead Squats 8 Pull Ups Rest … Read more

Here is our schedule for the OPEN! Sign up today at CrossFitgames.com! Strength WOD Back Squat 5/5/5/5/5 (Same weight across, add 5 to 10 lbs from last week) WOD  500 M Row 50 Sit ups 30 Burpees (touch a target) 50 KB Swings 50 Jumping Lunges 500 M Row -For Time- Time cap = 20 … Read more

A message from the CFH Tri team: During a 5 x 3 squat day, do you long a for 3mi run? Prefer walking the line between drowning/swimming vs. a Monday morning Fran?  Ache for 25mi bike ride instead of 150 wallballs for time? I don’t. But just in case this describes you, a community of … Read more

Core and Mobility Class 5:30 pm tonight and Barbell Club 6:30 pm I honestly hate making gym rules, but our equipment is dying.  So, we are going to implement a few rules in order to Save the Bumpers and Barbells!  Obviously, if you are ever in danger you may drop the bar at any point. … Read more

Strength WOD Snatch 3/3/3/3/3 (power or squat) Then add 10 to 20 and do 3 sets of five Snatch Grip Deadlifts (We will call it a deadlift to keep things simple, but your hips should be low and you should focus on making the pull the same as your snatch, but stopping at your waist) … Read more

We are right in the middle of this back squat cycle, we will continue to hit reps of 7, 5, 3 with the same weight going across for each set.  Every time we re-visit a rep count try to add 5-10 pounds.  This is our 3 rd week in this cycle.  Keep working hard, getting … Read more

WOD OPEN GYM FROM 9 am to NOON YOGA with Alexa at NOON

Strength WOD Reverse Haulting Deadlift 5/5/5/5 (we will perform the above as a group with the coach cuing when to stop and start, the goal is the enforce good mechanics in for the strength portion, pick a load you can control) Deadlifts 5/5/3/3/3 (increase your weight on each set, touch and go on every set, … Read more