Workouts

Open Gym HoursCapacity class 5:30pm @ CFHCFH 5:30pm-7:30pmCFHE 1-3pm

Updated Weekend Schedule: CFH – 7am Crossfit & Drive ONLYCFHE- Regular weekend schedule CF Strength WODBack Squat Take 15 minutes to find a heavy set of 2 then hit 2/2/2/2 CF WOD50 Wall Balls40 Sit ups30 Hang Cleans20 Front Squats  Fitness: 95/65Performance: 155/105Open: 175/115 Drive – Partner Wod400 M Run Together 24 Rounds of Cindy 5 … Read more

Skill WOD15 minutes for skill work with Snatches and Bar Muscle ups **The coach will be around to help work on cycling snatches and bar muscle up technique. Use this time to ask questions and get tips on how to improve these two highly skilled movements.** 19.43 Rounds10 Snatch 12 Bar Facing Burpees Rest 3 … Read more

WODFrom- 0-10 2K Row  From- 10-2020 DB Step ups10 Burpee Box Jumps4 Rounds  From- 20-28AMRAP25 Air Squat 10 Devils Press  Updated Weekend Schedule:3/16/19: CFH will only have a 7am class, CFHE will have normal hours3/17/19: CFH will Adjusted Open Gym Hours (5:30pm-7:30pm, Capacity @ 5:30)

WOD4 Rope Climbs20 DBall over the shoulder25 Toes to Bar20 Power Cleans1 Minute Rest  3 Rope Climb15 DBall over the shoulder20 Toes to Bar15 Power Cleans1 Min Rest 2 Rope Climbs10 DBall over the shoulder15 Toes to bar10 Power Cleans1 Min rest 1 Rope Climb5 DBall over the shoulder10 Toes to bar5 Power Cleans Fitness: … Read more

Strength WOD 15 minutes to find a heavy 2 Rep Thruster (from the rack)  WOD15 Thrusters ____ Cal Row 40 Doubles4 Rounds Fitness: 18Performance: 20Open: 20  Updated Schedule:3/16/19: CFH will only have a 7am class, CFHE will have normal hours3/17/19: CFH will Adjusted Open Gym Hours (5:30pm-7:30pm, Capacity @ 5:30)

Partner WOD10 Chest to Bar10 Box Jump Overs10 Deadlifts (Barbell)8 Rounds  Rest 2 minutes  6 Bar Muscle ups or 10 Pull ups8 Box Jumps8 Deadlifts (Dumbbells)8 Rounds  Fitness: 135/95Performance: 155/105Open: 185/12530 min Time Cap  Coaches Notes: Bar Muscle ups should be done in 2 sets at the most today.  One partner goes through a full round, … Read more

CF StrengthTake 15 minutes to find a heavy Power Clean and Jerk  CF WOD5 min AMRAP400/300 M Row 15 Burpees over barMax Clean and Jerk  5 min AMRAP 400/300 M Row 15 Burpees over barMax Clean and Jerk  5 min AMRAP 400/300 M Row15 Burpees over barMax Clean and Jerk  Fitness (135/95)Performance (155/105)Open (185/125) DRIVE20/18 Cal Row20 Air Squats10 Devil’s … Read more

Today we tackle 19.3! Reminder that there are no regularly scheduled 5:30 or 6:30 PM classes at either location, but instead we will be hosting Friday Night lights!  SKILL WOD10 minutes of HSPU work (This will be free time that the coach gives athletes to help with specific weaknesses) WOD 19.3 OR CLASS WOD200-ft. dumbbell overhead … Read more