Workouts

HOLIDAY SCHEDULE 12/24  8 AM and 9 AM class 12/25 CLOSED 12/26 5 pm, 6 pm and 7 pm class 12/27-12/30 Regular Schedule 12/31- 5:30 AM Class, 6:30 am Class and Noon 1/1/ CLOSED 1/2 Regular Class Schedule WOD OTMEM for 7 Min (OTMEM= On the Minute Every Minute) 3 Cleans (try to pick one … Read more

WOD 50 Pull Ups 60 KB Swings (53#/35#) 70 Air Squats 60 Push ups 50 Lunges -For Time- “Time Cap 22 min” You should not exceed the time cap of 22 min, scale down weight or reps accordingly. Lloyd watching his mom Lauren tackle some box jumps If you are feel like the regular kip … Read more

Strength WOD Push Press 3/3/3/3/3 WOD 10 Clean and Jerk (135#/95#) 40 Double Unders 3 Rnds   The biggest class in CFH history…24 people! No big deal… Mikko Salo showing off his push press

WOD 1 Min Push Press (75/55) 1 Min Box Jumps (24/20) 1 Min Burpees 1 Min Sumo Deadlift High Pull (75/55) 1 Min Rest 3 Rnds Score = Total Reps Christian showing ’em how to deadlift! For the Ladies-Mellisa Hartwig of Whole9 talks about her Pregnancy

Strength WOD Back Squat 8/6/6/5/5 WOD 30 Wall Balls 30 Sit ups 3 Rnds   Blake striking that superman pose at the top of his air squat! Results might require a slight change your way of eating- Check out this Whole30 Success Story  

CFH is actually closed for the day! I know…sucks right… Our plan is to have open gym hours in the morning.  Once we grow and have the demand we will be open 7 days a week. We know….so cool! See you Monday.  

Strength WOD A1) Ring Push ups 10/10/10 A2)  Strict Pull ups 10/10/10 Alternate between sets, not for time. Focus on skill and strength. WOD 15 Hanging Power Cleans (135#/95#) 15 Burpees 3 Rnds  Coach Brian leading the foundations class. The man Rich Froning and Heather B take on Today’s workout

OPENING Special of $120 for unlimited CrossFit ends this Saturday! WOD 30 Box Jumps (24/20) 30 Pull ups 30 KB Swings (53#/35#) 30  Push ups 30 Knees to Elbows 30 Push Press (95#/65#) 30 Sit ups 30 Power Cleans (95#/65#) 30 Box Jumps (24/20) -For Time- A super developed kip.

**Reminder foundations class #2 at 5:30 am today and 6:00 pm.  At 6:00 pm we will also have a regular CrossFit class. WOD 12 Deadlifts (225#/135#) 50 Double Unders 4 Rounds -Rest 4 min- Tabata Air Squats Todd and Jeremy rolling their push ups Example of Tabata Air Squats

Strength WOD Push Press 5/5/5/5/5 WOD 20 Overhead Plate Lunges (45#/25#) 15 Sit ups 10 Hand Release Push ups 5 Rnds