Plans, Events and Happenings
We are a little over two years old here at CFH, which is an exciting time in our growth processes! Our goal is to consistently grow and evolve in the field of health and fitness to provide you with the best possible experience you could have. That sounded like an infomercial, but seriously I could not be more into providing a place to make you stronger and faster while having fun at the same time. I know that means different things for different people, but hopefully we can be the place that you tell all your friends about.
Two things that have come up in the community: One, you want to get stronger. You want to lift heavy things over your head, then squat them and then go heavier. Maybe slowing down the pace, getting the bar out and working on developing strength is your goal. Strength takes, time, dedication and a plan. We want to provide that for you. We are hard at work developing a strength training cycle that will be totally separate from the regular WOD. We are still working on the logistics of everything, but it will provide people with an avenue to get stronger if that is what you are striving for. Hold tight we will work to launch this in a few months.
Number two we have heard the gym can be a little to competitive and intimidating. You want to workout but, not record your results or worry about being the fittest person on the planet. Just let me do step ups…damn! We are also in the process of developing a class that is centered around putting the barbell down and moving for 45 minutes. We will use body weight movements, plyometrics, rowing, running and sit ups until your six pack literally pops out of your shirt during the workout. Again, logistics are being worked out, but expect to see something in the next few months.
As you can see both of these requests are completely different. We realize that people have different needs and wants and we will do our best to provide something for you. Remember we have an open door policy. If you think the gym is competitive, soft, loud, stupid or cool, I want to hear about it. We can sit down, you can email me or call me, either way I love hearing feedback on how we can improve.
Regardless of your goal, fitness is what we are chasing. It does not matter if you can lift 65lbs or 565lbs, we will continue to create and cultivate the most supportive and welcoming environment we possibly can!
Speaking of feedback. Look for a facility survey at the end of this week! That will be another chance for you to let us know how we are doing!
Strength WOD
Back Squats
3/3/3/3/3
(5 heavy sets of 3, same weight across, this is the last heavy day in our BS cycle)
WOD
21-18-15-12-9-6-3
Front Squats
Bar Facing Burpees
Fitness 85/60
RX 95/65
RX+ 115/75
Time cap 16 minutes
Loading on this workout is tricky, most people can do RX or RX+, but if you can not move that weight quickly then scale. We want to keep the intensity high which means you must continue to move. If you can not do 21 unbroken reps then scale down)
(The load should be light the workout should be fast, time cap is 16, but you should work to be done in 14 or below)
