Workouts

Open Gym from 9 am to noon Come get it in we have plenty of room!  

Skill WOD A1) 30 Seconds of KB Swings (choose a moderate weight and focus on opening the hips x 4 A2) Opening the wrist for a good front rack- 1 min each wrist x 2—4:08 in this video The hope during the skill wod is to warm up your hip drive with the KB swings … Read more

There will be a big group of CFH athletes competing at the Charm City Throwdown Tomorrow!  More details HERE if you want to come cheer on CFH. If you are coming in the AM dress warm! We are running outside! Strength WOD Take 12 min to heavy split jerk from the rack WOD 12 Push … Read more

This evening will be busy at CFH! If you are coming to the 6:30 or 7:30 class please use the gas station down the street for parking or walk down if you can, we need to leave as many spots as we can in our lot!  Thank you! Strength WOD A1) Weighted Pull ups 3/3/3/3/3 … Read more

This Thursday we have a few exciting things going down at CFH We have been promoting this event with Diana Rodgers for a few weeks now, Paleo Myths Debunked.  We realize we just had a Paleo meeting and there is a ton of information out there on the web, but Diana has promised to deliver … Read more

Strength WOD 15 min to work on Power Cleans (find a 1 rm, go heavy, work on technique, it will not be scored) WOD 20 Double Unders 10 Hanging Power Cleans (135/95) 15 Double Unders 5 Hanging Power Cleans (135/95) 9 min AMRAP Score = total reps 1 round = 50 reps Lauren, Elliot and … Read more

The Air Force WOD proved to be harder then people expected last time we did it.  95 and 65 appears to be a light load, but be sure to scale if you need to! Skill WOD 12 min to find your 1 RM Box Jump (no running, not even one step back.   Two feet on … Read more

CFH will be hosting a workshop with Paleo Nutritionist and Farmer Diana Rodgers THIS THURSDAY from 7-8:30pm! Sign up HERE OPEN GYM FROM 9 am to Noon Mike B taking his front squatting very seriously.

We will only have an 8 am and 9 am class SATURDAY due to the Paleo Challenge. Paleo Challenge people show up between 10 am and 11 am today! If you want to join in we still have room.  Weigh-in and measurements will be done from 10-11am, and WOD start at 11am! WOD The Tabata … Read more

Check out Stan White of CF Outsiders hitting Isabel For the Ladies- Kristen Clever and Becca Voight hit Isabel WOD Back Squat 4/3/2/1/1/1 (Between each set accumulate 1 min in the plank hold, if that is too easy add weight) WOD “Isabel” 30 Snatches For Time Ben C going overhead.