Workouts

Open Gym tomorrow from 9 am to 11 am! Believe it or not people actually leave CFH…not sure how or why, but it happens.  We usually do not make a fuss when someone departs, but for this occasion we are! Clara Ng has been with us from the beginning.  She consistently comes 5 to 6 … Read more

OPEN GYM IS FROM 9 am to 11 am this SUNDAY! Mobility WOD A1)Front Rack Stretch with a Band 1 min each arm x 2 A2) Open the hips on a box 1 min each leg x 2 WOD “Fran” 21-15-9 Thrusters (95/65) Pull ups Fran is the quintessential benchmark workout for CrossFit.  It has … Read more

A good read to start the day!-The Dynamics of a Bro Session- “Fist-bumping, followed by explosions, unique hand-slapping sequences, as well as hitting, massaging, and pounding signify the bond amongst bros.” Skill WOD A1) GHD Sit ups Max in 30 seconds x 4 A2) Ring Rows Max in 30 seconds x 3 (stay tight and … Read more

Paleo Challenge NEWS The 30 day Paleo Challenge ends on Tuesday, November 19th.  That is 30 days from Monday, October 21st when we started this thing! So here is the plan- We will retest the workout and take measurements on Saturday November 23rd.  Yes we realize that is a whole 3 more days, no big … Read more

Miranda working for a heavy 3 rep clean WOD 12 min to work up to a heavy 3 rep hanging clean WOD 7 Hanging Cleans (135/95) 14 Hand Release Push ups 21 Double Unders 6 Rounds Mike C, Mike B, Scott and Eric working through Front Squats last Friday. Competitors WOD 12 min to Work … Read more

In honor of Veterans day we will be doing a Hero Workout today.   CrossFit has developed a few very challenging workouts in honor of fallen soldiers. Today we will tackle “Josh.”  Here is an old school video of Annie Sakamoto doing Josh in the original CrossFit gym in Santa Cruz CA- Annie S. does Josh … Read more

WOD OPEN GYM FROM 9 am to Noon! Rig install!

Lisbeth always provides us with some great words of wisdom.  The list she has complied here is another winner! Check it out- 10 Things to Do When You are Lonely WOD A1) Push Jerk 3/3/3/3/3 WOD 10 KB Swings (53#/35#) 10 Burpees 20 Sit-ups 5 Rounds Big Saturday Class last week!

I have posted a few of Blair Morrison articles before.  He tends to deliver a positive message in a unique way. Check this one out Fitness is….Optional ” If you ever find yourself skipping scheduled training for anything less than an injury, illness, or a family emergency, take a minute, step into someone’s office, and … Read more

7 Shocking facts about the Food Industry These should not be too much of a shock to you paleo savvy, vegetable lovers, but either way it is always a good reminder! “If a food product has to convince you it’s healthy, it probably isn’t” Strength WOD A1) Strict Weighted Pull ups 3/3/3/3 (go heavier then … Read more