Workouts

NO 11 am CLASS TOMORROW REMEMBER WE ARE HOSTING WOD FOR WARRIORS TOMORROW AT 10 am! ALL MEMBERS ARE WELCOME TO COME TO THE 10 am WOD, it just might be a little more crowded! We will also have an 8 am and 9 am class. The 2014 ESPN Disney Fit Challenge Also known as … Read more

Reminder about Memorial Day Murph this Monday (5/26) We will have no morning or evening classes! Only one WOD (Murph) going down at 10:30 am.  Come ready to eat and hangout after the workout.  CFH will bring the meat you bring the sides! On Saturday May 24th we are hosting the WOD for Warriors– at … Read more

Specialty classes tonight! Mobility at 5:30 pm Barbell Club at 6:30 pm Strength WOD A1) Strict Pull ups 10/10/10 (use a band that will allow 10 reps at a time if you need one, rest 90 seconds between sets) B1) Push Press 5/5/5/5 (all sets should be 70% or above 1 RM) WOD 1 Min … Read more

Main – Barbell Club 1 Squat Snatch into 2 OHS (OTMEM for 15 min) Deadlift (5×5)

And the CFH Athlete of the month for May is… Melissa S. I grew up in Reisterstown, Maryland and went to college at the University of Delaware.  After finishing school, I moved to the city with my college roommates to start my teaching career. I later decided to go back to school for my Master’s … Read more

Big weekend coming up at CFH On Saturday May 24th we are hosting the WOD for Warriors– at 10 am. We will have 8 am and 9 am regular classes.  All members are welcome to come to the 10 am, but it might be a little more crowded! We will have no 11 am on … Read more

WOD OPEN GYM FROM 9 am to noon!

Open gym tomorrow from 9 am to noon! In case you did not hear, Elisabeth Akinwale…Snatched 200 lbs! More then most guys here at CFH…check out this interview with her Elisabeth Akinwale Skill WOD 10-15 min to… Work on stringing thrusters together.  Put some weight on the bar and focus on form, technique and efficiency. … Read more

Still a few spots left! This Sunday from 9 am to 10 am I will run a mini virtuosity clinic.  In a group of 10 or less we will go over the deadlift, sumo deadlift high pull and the clean.  The goal will be to make you move better in each and every facet of … Read more

In case you didn’t know….Athletes don’t wear flip flops There have been a few people asking about clinics on Sunday’s to help with their technique. So this Sunday (we will still have open gym from 9 to noon) from 9 am to 10 am I will run a virtuosity clinic.  In a group of 10 … Read more