Workouts

Tuesday- Regular Class Schedule Wednesday- 5:30 am, 6:30 am and Noon ONLY! It is always good to attack a classic body weight workout after a day of lifting heavy things! Today we put our focus on Cindy.  Use the MU practice in the beginning to warm up for the WOD and get the coaches insight … Read more

For those of you who did not know this will be Coach Jamie’s last week at CFH (she will be back for the last nutrition challenge meeting though!) If you are a nooner, or avid mobility class attendee please try to come in and thank Coach Jamie for all her hard work.  She joined CFH … Read more

Mobility WOD 1 min of Banded pull a parts 1 min each leg open the hips on a box x2 WOD 20 HSPU 30 Chest to Bar Pull ups 40 Burpees 50 Sit ups 60 Calorie Row 70 Wall Balls -For Time- Competitors- Use (30/20) Wall Balls, use (25/45) for deficit HSPUs   Preston and … Read more

WOD OPEN GYM FROM 9 am to NOON

Class Schedule for Friday December 26th! Noon, 4:30 pm and 5:30 pm! Skill WOD Spend 10 minutes working on Pull ups (kipping, hand position, shoulders, core, butterfly) WOD “Jack” Complete as many rounds as possible in 20 minutes of: 10 Push Press (115/75) 10 KB Swings (53/35) 10 Box jumps (24/20) Army Staff Sgt. Jack … Read more

Merry Christmas from all the coaches at CFH! We are closed today, but check out some of the pictures below from the epic two year party!

Remember we only have an 11 am class and a noon class today! 12 Days of Christmas WOD 1 Burpee 2 KB high pull #53/35 3 Kettlebell swings #53/35 4  push press #95/65 5 Hanging Cleans 95#/65# 6 Front Squats #95/65 7 Sit ups 8  push ups 9 Wall balls #20/14 10 squat cleans #95/65 … Read more

Skill WOD Double Under Practice -Spend 5 to 10 minutes working on Doubles- If you have doubles complete 10-20-30-40-50-40-30-20-10 -For Time- (no score, the coach will separate people who have doubles and people who want to work on doubles in the beginning of class.  If you can not do 30 unbroken double unders then spend … Read more

HOLIDAY SCHEDULE (with a small change for 1/1) Wednesday: 12/24 Christmas Eve: 11am and Noon only Thursday: 12/25 Christmas: Closed Friday: 12/26 Day after Christmas: Noon, 430, 530 only 12/27 (Saturday): Reg Schedule 12/31 NYE: 530am, 630am, Noon 1/1 New Years: NOON CLASS! (The noon class on 1/1/15 will be a fun, long, sweaty partner … Read more

Skill WOD Ring Rows- Max in 30 seconds GHD sit ups- Max in 30 Seconds 4 rounds- no score WOD 75 Walking Lunges (body weight) 25 KB Swings (70/53) 20 Burpees 3 Rounds -For Time- Fred showing off his long hair….