Workouts

Strength 12 Minutes to build to a heavy 3 rep Deadlift WOD :45 sec on / :15 sec OffMin 1: Double UndersMin 2: Sit-upsMin 3: Cals on the C2 BikeMin 4: DB Deadlift 4 Rounds *Today is programmed as more of a recovery or flush day from “Murph” yesterday. If you missed it, feel free … Read more

The Hero WODs are named after people who have given their lives in the line of duty. Their purpose is to remind us to not only remember their sacrifice, but to get us to think outside of ourselves. “Murph” is a Hero WOD named after Navy Lieutenant Michael Murphy, who was killed in Afghanistan June 28th, 2005. He was … Read more

Capacity Class 9:00am at CFH Open Gym 9:00am – 12:00pm at CFH1:00pm – 3:00pm at CFHE

Partner WOD 0-10 Min100 Power Snatch (one partner working at a time) 10-20 MinComplete as many Meters on the Erg as possible (1 person rowing at a time, tag in and tag out) 20-30 Min100 Burpee Box Jumps Fitness: 75/55Performance: 95/65Open: 115/75 *A fun partner workout today! Pick a load on the snatches that you can move.  … Read more

Strength Take 15 minutes to build up to a heavy Push Jerk + Split Jerk then hit that 4 times MetCon 30 Russian KB Swings20 Pistols10 D ball over the shoulder 3 Rounds Fitness: 35/26 (20 Bulgarian Split Squats/unweighted) Performance: 53/35 Open: 70/53 *Stay in control and find a good progression for pistols* Save the … Read more

Team, Summertime is quickly approaching and that means sweaty hands and pull-up bars. This is a deadly combination which can lead to rips and tears which keep you out of the gym for days if not weeks. While there is no better solution to the summertime rip woes that proper hand care (see Nicole’s blog … Read more

MetCon 22 min AMRAP 20/18 Cals C2 Bike10 Push ups30 Hang DB Snatch (15 each arm/any order)15 Box Jumps *Settle into a pace and try to stick with it.  Focus on excellent push ups* Save the Date:5/13 – 5/27 Barbell Club Gear Pre-sale5/27 Memorial Day Murph6/3 – 6/30 #800gChallenge Click here to learn more!

Strength 1 Squat Clean + 1 Front Squat + 1 Split Jerk% based of 1 RM Clean and Jerk 3-70%2-75%2-80%1-85%1-90%1-95% MetCon 4 Squat Cleans5 Bar Muscle ups6 Rounds Fitness: (95/65) 4 reps (Power Clean + Front Squat) (10 Pull ups) Performance: 185/125 ( 8 Chest to Bar)Open: 225/155 18 min Cap *A heavy day with a … Read more

Skill WOD 4 Min Tabata (:20 on :10 off) Plank Walk  Rest 1 min 4 Min Tabata (:20 on :10 off)Handstand Hold Rest 1 min 4 Min Tabata (:20 on :10 off)Empty Barbell Strict Press *Focus on position and form, not speed* MetCon Buy in: 400 M Run 30 Double Unders20 Sit ups10 Burpees5 Rounds … Read more

MetCon ______ M Row4 Deadlifts8 Toes to Bar12 Wall Balls 8 Rounds Fitness: 135/95 (200M)Performance: 225/155 (250M)Open: 275/185 (250M) 28 min. time cap *Choose a deadlift load that is heavy, but unbroken or quick singles* DRIVE @ 6:30p Every 2 minutes, for 30 minutes (3 rounds) of:Station 1 –  25/20 Cals on Ski ErgStation 2 – 30 DB … Read more