Monday, June 2nd 2014
Strength WOD 15 min to Find a new 1 RM Front Squat WOD AMRAP in 4 min 400 M Run Max Wall Balls (20/14) Rest 1 min x 3 (Score = Total Wall Balls) TR on wall balls
Sunday, June 1st 2014
OPEN GYM FROM 9 am to Noon! See ya then! Randy Deadlifting!
Saturday, May 31st 2014
Partner WOD 50 Thrusters (95/65) (partner rests) 100 KB Swings (53/35) (partner hangs from pull up bar) 100 Air squats (partner holds wall sit) 1000 M Row (partner holds top of push up) 50 Thrusters (95/65) (partner rests) -For Time- divide up reps however you want Scott and Sam hitting some OHS!
Friday, May 30th 2014
Strength WOD Back Squat 10-8-6-4 WOD 21-15-9 21 Deadlift (275/185) 100 Double Unders 15 Deadlifts 50 Double Unders 9 Deadlifts 100 Double Unders -For Time- (For singles multiply by 2) Eric F. showing off his OHS skills!
Thursday, May 29th 2014
Skill WOD (use this as a warmup for the workout) Take 10 min to find a heavy weight with 1 Push Press+1 Push Jerk + 1 Split Jerk (coming from the rack) WOD 200 M Run 12 Push Press (105/70) 20 Sit ups 20 min AMRAP A few shots from Memorial Day Murph! What a … Read more
Wednesday, May 28th 2014
Specialty class Wednesday is here again! 5:30 mobility and 6:30 barbell club, come get it in! UPCOMING EVENTS AT CFH SATURDAY JUNE 7th at Noon-Coach Jamie will be dropping nutrition knowledge on Recovery and Gains. This is a free seminar for all CFH athletes! Jamie is pursuing her masters in nutrition and has worked with … Read more
Tuesday, May 27th 2014
A huge thanks to everyone who came out for Memorial Day Murph! Thank you for the food, the drinks and the support. We had a blast. If you did Murph yesterday and are feeling a little beat up, it might be a good idea to skip the WOD, mobilize and recover! Mobility WOD 1 min … Read more
Sunday, May 25th 2014
OPEN GYM FROM 9 am to NOON Come in and get it in!
Monday, May 26th 2014
We will have one class today! We will start the WOD at 11 am! We will fire up the grill and cookout afterwards. Hope to see everyone there. WOD MEMORIAL DAY MURPH 1 Mile Run 100 Pull ups 200 Push ups 300 Air Squats 1 Mile Run -For Time- Pull-ups, push ups and squats can … Read more
Saturday, May 24th 2014
NO 11 AM CLASS TODAY Every year, Memorial Day provides us with a chance to reflect and remember the men and women who died while serving in the United States Armed Forces. For the past 3 years, Team Red, White and Blue (teamrwb.org) has taken this opportunity to honor those who have paid the ultimate … Read more