Workouts

Happy Holidays FROM ALL OF THE COACHES AT CFH! We are closed today! We open back up Thursday for the noon class! Another shot of the 12 days of Christmas WOD!

We hope everyone had a great holiday! We look forward to seeing you back in action this week! Remember No morning classes today.  Class Schedule-Noon, 4:30 pm, 5:30 pm, 6:30 pm, 7:30 pm Strength WOD OTMEM for 7 min  2 Squat Clean and Jerks (take 5-10 min to work up to a heavy load and … Read more

It is Christmas Eve, we are closed for the day. Have a great holiday and enjoy the rest and relaxation! We will open on Thursday for the noon class! A shot from the 12 days of Christmas WOD Yesterday!

Holiday Schedule 12/24  (Tues) Christmas Eve– Closed 12/25 (Wed) Christmas– Closed 12/26 (Thurs) – Noon and evening classes only 12/31 (Tues) NYE – Morning and noon classes only 1/1  (Wed) New Years Day – Closed 12 Days of Christmas WOD 1 Burpee 2 KB high pull #53/35 3 Kettlebell swings #53/35 4  push press #95/65 … Read more

WOD OPEN GYM FROM 9 am to Noon

Strength WOD 15 min to Find a heavy load in this complex 2 Front Squats off the rack + 1 Split Jerk WOD Power Clean (165/110) 12-10-8-6-4-2 Between each set complete 10 hand release weighted push ups (25/15) and 15 sit ups 17 min cap Todd H on weighted pull ups yesterday.

With the new year around the corner I thought this video was fitting.  Try Something New for 30 Days. After our 30 day Paleo Challenge we know how powerful 30 days can be! What have you been waiting to try? Mobility/Strength WOD A1) Strict Weighted Chin ups 3/3/3/3/3  Lay down on a lax ball and … Read more

HOLIDAY SCHEDULE 12/24  (Tues) Christmas Eve– Closed 12/25 (Wed) Christmas– Closed 12/26 (Thurs) – Noon and evening classes only 12/31 (Tues) NYE – Morning and noon classes only 1/1  (Wed) New Years Day – Closed Lunges and CrossFit- Technique WOD Strength WOD Take 12 min to find a heavy weight in this complex Power Snatch … Read more

Remember! Mobility Class is tonight (Wednesday) with Coach Jamie at 5:30.  Come get supple. Strength WOD Squat Cleans 3/3/3/3/3 (all sets should be heavy, you may drop at the top of each one and quickly reset) WOD 5 Pull Ups 10 Push Ups 15 KB Swing (53/35) 10 min AMRAP Check out this awesome video … Read more

Mobility WOD After the warm up, you will have 5 min to get into your shoulders.  Prepare for the front rack position with a band or lay down on a ball and feel the goodness. Strength WOD 15 min to find a 3 Rep Max Split Jerk WOD 2 min of  Shoulder to Overhead (155/100) … Read more