Workouts

If you want to take advantage of our ride service to the party this weekend please sign up with the clip board on the desk! 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 … Read more

CFH 2 Year Celebration is this Saturday! Sign up HERE If you are not on the guest list you will have to pay at the door (just kidding, but seriously, sign up!) It is FREE for all members! Our thank you to you for all your support and hard work during 2014! The event will … Read more

There will be a few changes regarding the CrossFit games and the open in 2015.  There will now be a scaled division for the open and they will only be taking the top 20 from each region! Check out the latest here- What is new in 2015? Strength WOD 2 Squat Cleans + 1 Squat … Read more

WOD OPEN GYM From 9 am to Noon Molly going overhead!

WOD 30 KB Swing (53/35) 30 Wall Ball (20/14) 30 Deadlifts (135/95) 30 Burpees 30 Front Squats (135/95) 30 Power Cleans (135/95) -For Time- Partner DT going down! Comp WOD 30 KB Swing (53/35) 30 Wall Ball (30/20) 30 Deadlifts (155/105) 30 Burpees 30 Front Squats (155/105) 30 Power Cleans (155/105) -For Time-

Strength WOD OHS 3/3/3/3/3 (build up in weight, but start heavy and finish heavy) WOD 800 M Row 15 OHS (95/65) 600 M Row 15 OHS (95/65) 400 M Row 15 OHS (95/65) 200 M Row 15 OHS (95/65) -For Time- Tiffany helping Dan with a few butterfly pull up tips! Comp WOD Warm up … Read more

Strength  WOD Take 12 min to find a heavy weight Clean Pull (shrug at the top) + Power Clean + Hanging Power Clean -Record highest weight- then Take 10 minutes to find a 3 Rep Deadlift (Work to a challenging touch and go weight, with perfect form.  Flat back and tension in the hamstrings) (no … Read more

Get Stretchy at 5:30 with mobility and Strong with Barbell Club at 6:30. Our TWO Year Party is almost here!   We do not even have 100 people signed up for a night of free food, free drinks and super strong company! Saturday, December 13th it is happening, 7:00 pm at CFH! SIGN UP HERE- … Read more

Skill WOD Snatch grip deadlift with a pause below the knee 3/3/3/3/3 (use 100% of your snatch or slightly above) (Focus on the first pull, it should look just like the first pull of your snatch, hold the pause for a solid 3 seconds then stand) WOD 18 Power Snatch (95/65) 20 Push ups 20 … Read more

Welcome back! We hope everyone had a happy and safe holiday weekend! We have been tackling long challenging workouts on Mondays. Today lets channel that energy into a solid strength training session. Strength WOD Front Squat 3/3/3/3/3 (same weight across) then Split Jerk 2/2/2/2/2 (work up in weight) WOD 30 Double Unders 15 Air Squats … Read more