Workouts

Remember we have mobility class tonight at 5:30 pm and Strength Class tonight at 6:30 pm WOD 6 Power Cleans  (135/95) 6 Hanging Power Cleans (135/95) 12 Burpees 400 M Run 5 Rounds 25 min cap Jack, Scott and Matt C hitting a few cleans Strength Class Warmup, skill: 7 minutes of pistol work. Strength: … Read more

Strength WOD Front Squat with a 3 second pause 3/3/3/3/3 WOD 8 Push Press (95/65) 20 Double Unders AMRAP 8 min Brian on squat cleans! Competitors WOD If you want to be a part of the competitors class please try to come in tonight for the 5:30 comp class.  Be prepared to answer this questions- … Read more

Skill WOD Spend 15 min working on Squat Snatch Technique. (no score just use this as a warm up for the WOD, the coach will be around to give technique and mobility cues.  Try to find a weight that is heavier then what you will use in the WOD) WOD 9  Squat Snatch (135/95) 18 … Read more

WOD Open gym from 9 am to noon! Come recovery after the filthy fifty! Throwback Shot of FGB!

The Filthy Fifty makes its first appearance at CFH! A few side notes.  This workout is advanced and if you take a look at the progression it gets a little harder as you go down.  You should not be working longer then 30 min today.  That will be the cap so scale accordingly.  Knocking off … Read more

Have you noticed yourself beating Coach Allie in all the WOD’s lately?  She seems to be taking more water breaks, stopping for more rest, and her breathing is just a little harder. Although I am sure you are getting faster and stronger because that of course, is what we do here, but she is also … Read more

I hate gym rules, so I try not make many.  We have no late policy, we don’t yell at people for not cleaning up. Everyone respects the gym and the community and we all do our best to keep everyone safe.  Works for us! BUT, there is one thing that we need to do once … Read more

We have been playing around with dates and weekends that are best for the gym.  Sorry this took so long! The CFH Throwdown for a cause will be Saturday June 28th! We will be closed all day due to the competition.  So if you want to WOD just sign up to COMPETE! This is an … Read more

Remember we launched a new class this week. Strength Class with TR is at 6:30 on Wednesday! We will be working this week to develop a program for the class.  We will announce the workout with the WOD.  Do not forget about Mobility with Jamie at 5:30 pm on Wednesday! Two specialty classes, both free … Read more

WE WILL BE HOSTING WOD for WARRIORS on Saturday May 24th! 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 … Read more