Workouts

Skill WOD A1) Max UnBroken Toes to Bar x4 A2) Max UnBroken Strict Pull ups x4 Score total reps on T2B Score total reps on pull ups (if you can not string together 5 toes to bar use this as a time to practice them) WOD 10 Front Squats (155/105) 15 Burpees (touch a target) … Read more

305 Unit Apartment Building- Going in our Parking Lot! SOON OUR PARKING WILL BE GONE! The article above outlines a development project that will take place in the lot next to the gym (1100 Key Hwy).  Our property line goes up to the sidewalk that we run down.  We lease the parking lot in addition … Read more

WOD Open gym from 9 am to Noon Coach Buck doing his thing on the Radio!

Katie Hogans 14.4 advice Toes to Bar Master Carl P breaks down 14.4 WOD 14.4 60-calorie row  50 toes-to-bars 40 wall-ball shots, 20 lb. to 10-foot target or 14 lb. to 9ft target 30 cleans, 135 lb. 20 muscle-ups 14 min AMRAP (if you get to MU’s and you can not do them then sub … Read more

Can’t thank everyone enough for taking the time to fill out the facility survey and the coaches survey. If you missed it just scroll back to Wednesday, they will be live until Sunday! We will pour over the results and do our best to incorporate everyone’s feedback, except the request for the pool…com’on now! A … Read more

We have a favor to ask of you! We consistently want to strive to make CFH the best experience possible for you.  If you could take 5 min and fill out a few surveys it would really help us improve as a gym and coaching staff.  We have an Overall Facility Survey that we encourage … Read more

We can not thank you enough for taking the time to fill out the CFH Coach’s Survey!If you missed them yesterday please go HERE and pick a few coaches to evaluate.  These surveys are anonymous and we hope they give you a chance to let us know how you REALLY feel! CLICK- HERE! In more … Read more

Along with Cleans we will focus on Pull-Ups.  Everyone wanted to do better on 14.2 and pull ups seemed to be what stopped most of us, specifically the chest to bars.  We will work these into our strength cycle.  Working Power Cleans and Pull ups will tax our pulling strength and we can not forget … Read more

NO AM CLASSES! WE WILL OPEN AT NOON TODAY! Amazing job this weekend on 14.3 athletes! Thanks to everyone in our community who came out to support, participate or judge. Remember to get your scores submitted before 8 pm tonight. We are starting a new strength cycle, we will be working on power cleans! Strength … Read more

Remember the 11 am class we will be doing 14.3 with all the CrossFit Open Athletes! Katie Hogan’s advice on 14.3 TZ Strength’s recommendation for 14.3 (I think this is great advice) Mobility WOD Hamstring Stretch (use an upright to place your leg on while you lay on your back) 1 min each leg Open … Read more