Workouts

Schedule Reminder: CFH is closed today for a CF-L1 CFHE is OPEN with Crossfit classes at 8, 9, & 10am and Drive at 11am CrossfitStrength Push Press 5 – 5 – 5 – 5 – 5Building up in weight WOD AMRAP 12 MIN5 HSPU10 Hang Snatch15 Box JumpRest :30 Seconds Fitness: 65/45Performance 75/55Open: 95/65 DRIVE10 Shuttle Sprints 20 … Read more

WOD25 Wall Balls20 Bar Facing Burpees15 Power Cleans   Rest 1 Min25 Wall Balls20 Bar Facing Burpees12 Power Cleans   Rest 1 Min25 Wall Balls20 Bar Facing Burpees9 Power Cleans   Rest 1 Min25 Wall Balls20 Bar Facing Burpees6 Power Cleans    *20 Min cap* Fitness/ Performance: 115/75 (135/95) (165/115) (205/135)Open: 135/95 (185/125) (225/155) (245/165) Save the Date:February 16th: … Read more

Partner WOD 200 Double Unders100 Kb Swings 100 DB Push Press75 Air Squats 50 Pull ups25 min AMRAP **Partners can break up reps however they want,One person works one person rests ** Save the Date:Today! Bring your Swolemate (or Friend) DayFebruary 16th: CFH closed for CFL-1February 17th: Adjusted Open gym for CF-L1 5pm-7pm, Capacity @ 5February 17th: Chili Cook off  … Read more

WOD1 Minute at each station for 6 Rounds 22 Alt DB Snatch12 Toes to Bar Max Dballs over the shoulderMax Cals on C2 Bike Rest Score = Dballs and Cals on Bike **Bike should be set up with damper at 7 or higher** Save the Date:Tomorrow: Bring your Swolemate (or Friend) DayFebruary 16th: CFH closed for CFL-1February 17th: Adjusted Open … Read more

Strength WODBack Squat 5/5/5/5/5 (same weight across)  8-10 Strict Chin ups or ring rows after each set  WOD25-20-15Front Squats Box Jumps Fitness: 115/75Performance: 135/95Open: 155/105  Today the focus is more on the strength piece.  Athletes should be going heavy on the back squats.  WOD should be 12 minutes or less, pick your track accordingly. Save the … Read more

WOD 50 Double-Unders 25 Hang Power Cleans 50 Double-Unders 25 Push Press 50 Double-Unders 25 Burpees  2 Rounds   Rest 2 minutes  ___ Cal Row 30 Hand Release Push Ups 20 Power Cleans 2 Rounds  32 min Cap  Fitness: 75/55 (30 Cal Row) Performance: 95/65 (40 Cal Row) Open: 95/65 (40 Cal Row)

Crossfit: Partner Wod30 min AMRAP 1,000 M Row 10 Rounds of Cindy 20 Power Snatch Divide work however you want.  Drive Workout:21-15-9 DB Thruster Double Bicep Curl  Rest 2 minutes 21-15-9DB Deadlift (same DBs as thruster)Single DB Goblet Squat (same DB as deadlift)  Rest 2 minutes 21-15-9Burpee Pull ups 21 minute AMRAP  **If the DBs are too light for the thruster grab heavy KBs. … Read more

Strength WODFront Squats 10/2/10/2/10/2 WOD60 Dumbbell Box Step ups20 Power Cleans 40 Dumbbell Box Step ups20 Power Cleans  Fitness: 115/75Performance: 135/95Open: 155/105 Save the Date: February 8th: Mini Kettlebell workshop 3-4:30pm at CFHFebruary 9th: Nutrition Talk with Coach Brittany Hallahan 12:15pm at CFHFebruary 14th: Bring your Swolemate (or Friend) DayFebruary 17th: Chili Cook off  (11am workout, chili at Noon) at … Read more

WODIn 5 Minutes  20 Hang Clean and Jerk (10 each arm)18/15 Cal Row Max Toes Bar  In 4 Minutes 20 Hang Clean and Jerk (10 each arm)18/15 Cal Row Max Toes to Bar  In 3 Minutes  20 Hang Clean and Jerk (10 each arm)18/15 Cal Row Max Toes to bar  Rest 3 minutes In 5 Minutes  20 Push Press25 Sit ups Cals on the Rower   In … Read more

Skill WOD Spend 15 minutes working on Muscle ups Fitness: 5 Turnovers on low rings 5 Kip swings on high rings :30 Ring Support Hold Performance/Open:  5 Turnovers (feet up on a box) 5 Kip Swings on high rings :15 Support hold at the top :15 support hold at the bottom **You should hit each station … Read more