Skill WOD 12 minutes to Practice Turkish Get Ups (try to accumulate a total of 20 during the 12 min) Demo of Turkish Get-ups WOD 12 Sit ups 9 Shoulder to Overhead (115/75) 6 Burpees 9 min AMRAP Matt K, John C and Mike R hitting a few snatches!
The Paleo Challenge is approaching fast. The kick off meeting is this Saturday at 11 am! We will have a test workout and plenty of info to ensure you are successful for these 30 days! SIGN UP HERE Strength WOD A1) Max Hip Extensions in 30 Seconds x 4 A2) Max weighted push ups in … Read more
Due to the Paleo Challenge we will only have an 8 am and 9 am this Saturday (10/19). What CrossFit is Really Like Paleo Challenge Starts this Saturday- Sign up HERE WOD 2 Minutes at each station Row for calories Pull ups (do not rip your hands) KB Swing (53#/35#) Box Jump (24/20) Rest (as … Read more
Today is the day…we will be retesting for our 1 RM Snatch! Slow motion Snatch-with a focus on bar path Strength WOD 15 min to establish a NEW 1 RM Snatch Check out your old PR HERE WOD 21-15-9 Thrusters (95/65) Burpees We did this same workout last time we tested for a 1 RM … Read more
Open Gym From 9 am to Noon Mike G, Kara, and Danny working overhead lunges
DUE TO THE RACE WE WILL HAVE NO 8 am or 9 am class today. We will have a 10 am and 11 am. Plan accordingly because the race goes directly past CFH. Strength WOD 15 min to find your 1 RM Clean and Jerk WOD 3 Burpees 6 Clean and Jerks (115/75) 9 Box … Read more
GOOD LUCK TO ALL THE RUNNERS FROM CFH TOMORROW! We have two relay teams consisting of Jen T, Coach Matt, Jon L, Melissa L, Kate, John P, Clint and Joe P. The individuals running everything from the marathon to the 5K are Jen, Ross, Ashley, Jess D, Tom, Minch, Alyssa, and Sherri. Sorry to anyone … Read more
DUE TO THE Baltimore Running Festival. WE WILL HAVE NO 8 am or 9 am class Saturday. We will have a 10 am and 11 am. Plan accordingly because the race goes directly past CFH. Strength WOD 30 Seconds of GHD Sit Ups x 5 Max UnBroken Double Unders x 5 Score DU only- count … Read more
Strength WOD 15 min to find your max weight in this complex 1 Squat Snatch + 1 Hanging Squat Snatch + 1 OHS WOD Bring Sally Up (115/75) Rest for 10 seconds then the clock will begin for a timed 800 M Run The short history of “Bring Sally Up.” A few short weeks ago … Read more
A great video from CFHQ- Letting Beauty Speak Up Itself If you are looking to sign up for any of our upcoming events at CFH check out the EVENTS PAGE Strength WOD EMOM for 7 min 3 Power Cleans (go as heavy as you can go, use one weight for the entire 7 min) WOD … Read more
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