Workouts

Jamie A, one of our coaches in training sent us the article linked up below.  She is also studying to get her masters in nutrition so she knows a thing or two about what to eat. I want to preface the article with this quote “If you want a fat loss plan, this isn’t it, … Read more

Our next strength cycle will start on Monday September 9th.  We will be focusing on one movement for the next four weeks.  The squat snatch.  I will explain more on Monday! Today we retest an AMRAP from March 19th.  Check Social WOD HERE WOD 12 Box Jumps (24/20) (step down if needed!) 12 Burpees 12 … Read more

Some inspiration for your squat cleans today…Marco #385 Clean Kat Anderson lets us know…”Just when you think you are getting strong enough….” 415 deadlift Strength WOD OTMEM for 6 Min 3 Squat Cleans (find a challenging weight, you will have 5 to 7 minutes to build up to a heavy load, stick with that load … Read more

Your strength gets RE-tested today! We have spend the last 7 weeks squatting and pressing in hopes of developing stronger positions to make today rain with PR’s.  Remember when you step under the bar to hold a strong stable core, work your breathing and be confident. Be sure to write your PR’s on the PR … Read more

This story was featured on Sports Center a few weeks ago.  It has made a round through social media, but if you have not seen “Richie Parker: Drive” it is worth 8 minutes of your time. Snatching #265 with a body weight of #170- for everyone who says I am too small to lift big. … Read more

Only one class today (Monday) at 9 am PARTNER WOD 15 min find 1 RM Clean and Jerk (for both athletes) Rest 5 minutes 1 Mile Run (as soon as partner #1 gets back they can start working) 10 Overhead Lunges (45/25) 10 KB Swings (53#/35#) 10 Plate Burpees (jump on top of your plate) … Read more

NO OPEN GYM Enjoy the holiday there will be 1 class at 9 am on Monday Morning!      

Labor Day Schedule- Saturday Regular Classes Sunday – NO OPEN GYM Monday- 1 class at 9 am 255 pound snatch- Hopefully 75# and 55# feel light after watching this Strength WOD 12 min to find your max weight with the complex below Snatch Grip Deadlift + Power Snatch + Hanging Power Snatch The workout below … Read more

Labor Day Schedule- Saturday Regular Classes Sunday – NO OPEN GYM Monday- 1 class at 9 am On Saturday September 14th we will be hosting Fight Gone Angie. It will be the workout of the day on Saturday the 14th at CFH. This is a Fundraiser and Charity Event to support Angie (a member at … Read more

The CFH Endurance Club is in full swing.  There have been a few questions about meeting times and what type of runs will be going on.  We have adjusted the schedule so the Endurance Group will meet Tues and Thurs at 6 am every week.  We have also created a webpage on the site to … Read more