Workouts

Please sign in for class. WOD 5 Pull ups 10 Push ups 15 KB Swings (53#/35#) 10 Min AMRAP Rest 3 Min 200 Air Squats -For Time- 13.1 going down at CFH!

Please sign in for class! With the split jerk today you should be focused on footwork.  Here is Josh Everett giving great cues for that you will be able to implement today.  He also talks about common pitfalls he sees while coaching. Correcting the Push Jerk We are looking to go short and heavy today.  … Read more

Open gym from 9 am to Noon  

THERE IS ONLY AN 8 AM and 9 AM CF Class today! Please sign in! Foundations Class will be held at Noon. CrossFit Open Competitors come in at 10 am! For 13.1! WOD- a version of 13.1 40 Burpees 30 Snatches (35/65) 30 Burpees 30 Snatches (55/95) 20 Burpees 30 Snatches (75/115) 10 Burpees As … Read more

The Movement and Mobility class is tonight at 7 pm! There is still room if you want to come to this session! Free for all MEMBERS! Another challenger was graceous enough to expose himself on the world wide web.  To be perfectly clear, Chris did not change anything about his workout regimen.  He attended CFH … Read more

THIS SATURDAY THERE WILL ONLY BE AN 8 am and a 9 am.  The 10 am time slot is for the CrossFit Open Competitors! No 11 am and Noon is for the foundations class. CFH 30 Day Paleo Challenge Success Story In February we started our first 30 day Paleo Challenge.  There was excitement, apprehension … Read more

Foundations Class Starts this Saturday at NOON! If you are new, have not gone through this course yet, or want to review please sign up in the gym! There is also a sign up for the movement and mobility course this Friday at 7 pm! Please Sign up in the gym! Strength WOD A1) Snatch … Read more

A good blog piece on the progressions for the handstand push up Technique work and the POSE method.  Running is a skill people spend little time working on technique and a ton of time on volume.  If you are running incorrectly you will hurt yourself.  Watch this video to learn more about how to run … Read more

This Friday at 7 pm we will be having a special stretching and release class with Geoff Pritchard.  This is FREE for all members! Please sign up for your on the community whiteboard at the gym.  The goal of the course is too “Improve Performance with Mobility and Fascial Fitness” Better footwork for your Jerk … Read more

Everyone has been asking for it.  The time has come…. OPEN GYM FROM 9 am to NOON!