Workouts

**This is our last day on the 20 rep back squat program! Keep good form and technique all the way through** WOD 20 Rep Back Squat WOD 10 Push Jerks (135#/95#) 30 Double Unders 9 Min AMRAP Chris F.(picture below) and Sherri P completed the Chesapeake Bay Swim this weekend! If you see them congratulate … Read more

Open Gym from 9 am to Noon

 WE ONLY have an 8 am and 9 am class TODAY (Saturday June 8th) **We anticipate these classes to be crowded, it would be great if everyone signed in ahead of time HERE. Also be prepared to run in heats.** Strength WOD Take 12 Min to Find a Heavy Squat Clean WOD 6 Squat Cleans … Read more

REMEMBER: There is only an 8 am and 9 am class TOMORROW (Saturday June 8th)! (regular class schedule today) Another great read about the sport of CrossFit-“That’s because CrossFit has accomplished what even our most beloved sports spectacles have failed to do: Blur the line between spectator and athlete.” How CrossFit Embraced Fans and Become … Read more

We have been hitting the metabolic conditioning (endurance based) workouts hard lately, so today we will slow it down and build some strength.  These days are often skipped or avoided.  If it is your off day then rest, if you are supposed to come in then do not avoid it.  You WILL get a good … Read more

This is our very first rowing WOD at CFH.  Like all things we do, there is a right way and a jacked up way to do it.  Take a second and watch this video, it will go a long way in helping your technique today.  Rowing Technique. Mike Salo does a 5:20 for Jackie WOD … Read more

Adjusted Gym hours this Saturday! Due to regionals this Saturday 6/8 we will only have an 8 am and 9 am.  Get up early and get it in! Stop Killing Your Olympic Lifts No matter how much you hate a squat snatch or struggle with a heavy clean  you can not deny that it is … Read more

Strength WOD 20 Rep Back Squat WOD 15 Hanging Power Cleans (135#/95#) 15 Burpees 30 Double Unders 3 Rounds

OPEN GYM FROM 9 am to Noon Come work on a weakness or make up a workout!

In CrossFit we push our bodies to the limit, or what we think is the perceived limit.  I have always said in partner workouts I see people push harder than they ever thought they could because they do not want to let down their partner.  In competition you see the same thing.  There is a … Read more