Workouts

The gym will be closed SATURDAY for the CFH Throwdown for a Cause! If you are competing or volunteering tomorrow for the throwdown and you can walk or ride a bike, please do! Parking will be limited. Strength WOD A1) 15 Min to find a heavy 3 Rep Max Power Clean (must be unbroken) B1) … Read more

NO CLASSES THIS SATURDAY! COME BY AND CHECK OUT CFH THROWDOWN FOR A CAUSE CFH THrowdown for a Cause Schedule JUDGES AND VOLUNTEERS SHOW UP AT 7 am! 7:00-715 Brief the Judges on the schedule for the day 7:30- ATHLETE CHECK IN BEGINS 8:00 am- All athletes should have arrived, set up should be complete … Read more

REMEMBER NO CLASSES THIS SATURDAY! We are having a competition from 8 am to 3 pm! Vacation time is upon us! Here is a great site sent to my by Keith and Jess with a slew of great travel WOD’s.  CrossFit Travel WOD’s Mobility WOD 1a) Open your hips on a box 30 seconds each … Read more

If you usually skip over the high quality information and go straight for the WOD, please take 2 minutes to read our BIG update below. Starting today, July 17th we will no longer be accepting new members.  In an effort to avoid over crowded classes, provide individual attention and give our current members plenty of … Read more

WOD’s for CFH Throwdown for a Cause Athlete Check in begins at 7:30 am and closes at 8:00 am.  Please be there before 8 am. We will have an athlete briefing at 8:15 am and start the first event by 8:40 am. I will release a more detailed schedule on this Thursday. Event 1: Burpee … Read more

WOD OPEN GYM FROM 9 am to Noon Come work a weakness 4th of July post WOD!

The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.  Each exercise is scored by the weakest number of reps (or calories on the rower) in each of the eight intervals. Your score is the total of the scores from the five stations.  On the whiteboard we will … Read more

An entertaining and educational read! Don’t be a CrossFit A$#hole Mobility/Skill WOD A1) GHD Sit ups Max Effort 30 seconds x 4 A2) Couch Stretch 30 Seconds each leg x 3 Score = total reps WOD 10 Pull ups 15 Back Squats (95#/65) –(the bar comes from the ground) 200 M Run 5 Rounds 20 … Read more

We tell you to stretch, we program in mandatory mobility work and provide links with new ideas for stretching.  Yet, we see the same people with depth issues and OHS problems.   We know mobility is boring and does not help with your summer six pack, but being stiff like a panda is no fun.  Here … Read more

WE ARE STILL GROWING.  It would be great if you did TWO THINGS! ONE) Please sign up for class HERE. (this helps people see how many athletes are coming to a class) TWO) When you walk into the gym there is a computer to the right.  Please confirm your spot in class by typing your … Read more