Workouts

If you are interested in perfecting those double unders and you are free this weekend Push511 in Canton is holding a double unders clinic. Check the link HERE for more details. WOD 1000 M Row 50 Box Jumps (24/20) 50 Goblet Lunges (53/35) 100 Double Unders 50 Sit ups 50 Push Press (95#/65#) -For Time- … Read more

Training hard will only get you so far.  What goes in your belly? Why You Don’t Have Abs- Its in your food dummy. CFH Throwdown for a Cause  is approaching quickly! On July 20th we will host our first throwdown with CFH athletes only.  Check the link for more details and put your name on … Read more

We received tremendous feedback and results from our 20 rep back squat program that we completed last week.  The one thing I heard and noticed the most was how in tune everyone was with what we were trying to accomplish.  Everyone knew their goal and hit it hard! I take the programing for the gym … Read more

WOD 9 Pull ups 12 Front Squats (115#/75#) 400m Run -4 rounds- **30min cap** Mobility WOD Couch Stretch 1 min each leg  Shoulder Distraction 1 min each arm Minch, cleaning.

OPEN GYM FROM 9 am to NOON

Good luck to all the athletes competing in the Atlas Games today! If you are around come check out CFH in action we will be competing all day.  More details HERE OPEN GYM TODAY FROM 8 am to 11 am!

Tomorrow (Saturday, June 15th) there will be open gym from 8 am to 11 am.  No scheduled WOD.   Come in and make up a day or work on a weakness  Behind the neck jerk with Coach B WOD Behind the Neck Jerk – Find a Heavy 1 RM 15 Min (If you are lowering the … Read more

The Maryland Purple Swim is coming up!  It takes place on August 4th. Jon Minchoff has posted some flyers up in the gym, but we also wanted to promote the event and encourage people so sign up or donate! Check it out ->>  The Maryland Purple Swim. If you want to sign up let us … Read more

There will be open gym from 8 am to 11 am this Saturday.  There will be no scheduled classes or WOD. Sarah Hopping does a variation of the workout below, but she is doing 5 overhead squats.  She has some great tips throughout the video- Power Snatch into 5 OHS Strength WOD 15 Min to … Read more

** ALL the coaches are competing in the ATLAS GAMES THIS SATURDAY so there will be OPEN GYM FROM 8 am to 11 am!  No classes, no WOD, but you will be able to come into the gym from 8 am to 11 am and get some work in.** We apologize for the inconvenience, but … Read more