Workouts

Good luck to all the competitors at the Gemni Games this weekend! Partner WOD **one person works at a time** 100 Cal Row  30 Box Jumps Overs, 24/20 50 Hanging Power Cleans 50 Burpees 50 Shoulder to Overhead 50 Burpees 50  Hanging Power Cleans 30  Box Jumps Overs, 24/20 100 Cal Row Fitness (95/65) RX … Read more

First and formest we always like to thank our strong, supportive community for supporting us in our fundraising adventures!  It would not be possible without you! In 2014 we set out to  make an even bigger impact in our local community.  We continued to operate our very own non-profit-  The Community of Strength Project.  COSP … Read more

The workout today should be intense, but remember form and technique over speed.   You are in charge of switching your own weight. WOD 9-6-3 Thrusters and Pull ups 12-9-6 Thrusters and Pull ups 15-12-9 Thrusters and Pull up 22 min Cap (The weight will start heavy and descend with every round) (The pull-ups will change … Read more

Yoga Schedule: Yoga will be moved for the next two weeks due to scheduling conflicts.  Instead of Sunday it will be, Monday the 19th and Monday the 26th at 6:30 pm in the back gym!  There might be a little noise to deal with, but we did not want to totally cancel class for the … Read more

CFH EVENT- On January 17th a bunch of CFHers are getting together to celebrate the birth of Matt Hulse and Jake Dorsey at Delia Foley’s Bar and Pub at 8 PM.   Andrew will be providing some food and drink specials also.  Everyone is invited, come over and join! Mobility/Core at 5:30 pm Tonight and … Read more

Skill WOD A1) 10 Perfect Push Ups x 4 (we need to clean up and improve our push ups, these should be done with no weight on your back and focusing on perfect form, if 10 is easy then do 20 instead. If you can not do 10 perfect push ups in a set then … Read more

For up to date weather related closing information subscribe to get a text message from CFH! (remember sometimes these notifications will be sent early) “Athletes can subscribe by going to their Notifications Page under their Wodify Profile and checking the “SMS Notifications” checkbox.” Since we just launched the text message feature, If Monday morning brings … Read more

WOD OPEN GYM FROM 9 am to noon! YOGA TODAY AT NOON! FREE for all CFH members, come get your flexibility on!

Remember the final nutrition meeting is Today (Saturday) at Noon! Hope to see everyone here! Strength WOD Speed Squats 8 sets x 3 reps (take about 30 seconds rest between sets) (These are back squats at about 50-60% of your 1 RM, the goal is to come out of the bottom fast, do not heavy) … Read more

Exciting news! We are going to be launching a few specialty courses here at CFH.  Squats, Olympic Lifting and Goal Setting. The courses will take place over a 8 to 10 week period and be held once a week.  Our first course will be… Goal Setting and more with John P. John has worked hard … Read more