Workouts

CF Strength WOD Every 2 minutes for 6 minutes- 5 Back Squats Every 2 minutes for 6 minutes- 3 Back Squats (build in load) CF WOD 5-10-15-20-25 Hang Clean Back Squat Toes to Bar Fitness: 95/65 (hanging leg raise) Performance: 135/95 Open: 155/105 15 min Time Cap DRIVE From 0-20 minutes 50-40-30-20-10 Wall Balls Alt … Read more

Capacity Class 9am @ CFH 6 Rounds Bike 45 seconds, Rest 5:20 Open Gym CFH 9AM-NOON CFHE 1pm-3pm  

CF Strength WOD Take 15 minutes to find a heavy squat clean then hit that weight for 1/1/1/1 CF WOD 5 Squat Cleans 10 Handstand Push ups 5 Rounds Fitness: 115/75 Performance: 165/110 Open: 185/125 DRIVE 20/15 Cal Row 20 Push ups 20 DB Walking Lunges (2 DBs) 20 DB Front Squats 20 Devils Press … Read more

WOD 35 Air Squats 25 Box Jumps 15 Deadlifts ___ Rope Climbs Rest 2 Min 4 Rounds Fitness: (155/105) 1 Climb Performance: (185/125) 2 Climbs Open: (225/155) 3 Climbs 25 min Cap CORE :12 Seconds Russian Twist w/ a Plate (As fast as possible) :48 Seconds slow single leg pikes (do not stop moving) 5 … Read more

Strength WOD 4 min EMOM 4 Push Press 4 min EMOM 3 Push Jerks 4 min EMOM 2 Split Jerks WOD 10 Hang Cleans 10 Push Press 10 Sit-ups ___ Cal Row AMRAP 15 Min Fitness: 95/65 (15 cal row) Performance: 115/75 (18 cal row) Open: 135/95 (20 cal row)

New Years and fitness go hand in hand.  Every holiday party and family member often look at me and say “Well, in January you will be so busy right…I mean with all the new years resolutions!” In CrossFit, the gym is not packed on 1/1.  The traditional gym is filled with treadmills, recumbent bikes and … Read more

WOD 5 Rounds 8 Back Squats 25 Double Unders 6  Toes to Bar Rest 2:00 4 Rounds 8 Front Squat 25 Double Unders 6 Pull-ups Rest 2:00 3 Rounds 8 Back Squats 25 Double Unders 6 Toes to bar Fitness: 75/55 (50 Singles) Performance: 95/65 Open: 115/75 27  min Cap

Strength WOD Every 90 Seconds of 6 minutes 1 Power Snatch + 2 OHS Every 90 Seconds for 6 minutes 2 Hang Squat Snatch with a 3 second pause in the bottom WOD “Isabel” 30 Snatches For Time Fitness: 95/65 ** Performance: 135/95 Open: 135/95 ** If load is too light, but performance is too … Read more

WOD Every 8 minutes for 32 Minutes _____Row 15 Burpee Box Jumps 12 KB Swings 9 Bar Muscle ups Fitness: 600 M, Option of Jumping Pull ups or Jumping Bar Muscle ups Performance: 750 M, Option of  9 Bar MU’s or 18 Chest to Bar Pull ups Open: 750 M,  9 Bar MU’s DRIVE 20 … Read more

Capacity Class 9am @ CFH 20 Rounds 1 Minute on, 40 seconds rest Score is Average Calories per minute Open Gym CFH 9-Noon CFHE 1-3PM