Workouts

Strength WOD OTMEM for 8 min 2  Squat Cleans WOD 3 Squat Cleans (135/95) 9 KB Swings (53/35) 18 Double Unders 3 Min AMRAP 1 Min Rest x 4 Score your total rounds + Reps.  If you end the first AMRAP at 6 KB Swings start the second with Double Unders. (pick up where you … Read more

Strength WOD OHS 5/5/4/3/3 Pause in the bottom for 3 seconds on each rep WOD Buy in: 20 Burpees 6 Hanging Power Snatch (95/65) 12 Overhead Lunges (95/65) 5  Rounds Cash Out: 20 Burpees 15 min Cap Brook taking a big breath in before he hits another squat! Competitors WOD OHS 5/5/4/3/3 Pause in the … Read more

Rest vs Recovery The article above has made its way around social media.  A few members from the gym have posted about it.  Now I want everyone to act on it! A few highlights from the article BELOW! Dallas H. from Whole9, Physical Therapist “I see more sub-acute and chronic injuries resulting from inadequate recovery … Read more

WOD OPEN GYM from 9 am to Noon Meet at 10 am if you want to hit 13.2 from last year! Chris and Alyssa working their squat cleans!

Getting Critical About CrossFit Critics Part 1 and Bacon Wrapped Jalapeno Peppers– If you make these bring some in for the whole gym! Strength WOD OHS 8/6/4/2/2 WOD 10 Pull ups 10 KB Swings (53/35) 10 Goblet Squats (53/35) 8 Rounds 14 min Cap (the time cap here will be fast for some people so … Read more

Go here to become a part of the team! I am gonna beat Jason Khalipa We usually do a strength WOD or a skill WOD before, but today the WOD is going to be a little longer so we will be jumping right into the WOD.  The coach will go through a good active warm … Read more

 Danny BroFlex  is ready for the OPEN! Sign up with Team CFH HERE.  If you keep telling me you are going to do it, just do it now! Come on! We have 39 people signed up! Can we break 50!?!? Skill WOD A1) Front Squat with 5 second pause 3/3/3/3/3 (a true 5 Second Pause, … Read more

Mobility class tonight with Coach Jamie at 5:30 pm! Maybe a few of these exercises will be incorporated- Squat Routine. Jamie will continue to focus on opening things up to make your OHS easier and easier! Strength WOD Deadlift 3/3/3/3/3 (go heavier then you did last week, even if it is just 2 lbs) WOD … Read more

A little motivation sent over from one of our CFH athletes! Do it for yourself! Skill WOD 10 min for 3 Max Effort Sets of Toes to Bar Score = total reps (if you can not string together toes to bar or can not get more then 8 per set then please use this time … Read more

A few people have asked about signing up for the CrossFit Open.  “Do you think I am ready? Or what if there are muscle ups?” Here is how it usually goes, the first three workouts are usually something everyone can do.  Burpees, Wall Balls, Light Snatches.  As the workouts progress they will usually start to … Read more