“A man does what he must…in spite of personal consequences, in spite of obstacles and dangers, and pressures…and that is the basis of all human morality.”
- John F. Kennedy

Complete as many rounds as possible in 15 minutes of:
15 Chest to bar pull-ups
30 second Ring L-sit hold

800m Run
10 GHD & 30 Passthroughs

LAX ball in 2nd […]

By |February 17th, 2011|WOD|0 Comments


WOD: “Wittman” Seven rounds for time of: 1.5 pood Kettlebell swing, 15 reps 95 pound Power clean, 15 reps 15 Box jumps, 24″ box Women – 1 pood KB / 65lb clean U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry […]

By |February 16th, 2011|WOD|0 Comments

02.16.11 Wednesday

WOD: Run 5K Scaled: Run 5K Beginner: Run 1 mile or Row 2000m

By |February 15th, 2011|WOD|0 Comments

02.15.11 Tuesday

“The point of CF is to get better at life. Being unable to workout tomorrow because you were pigheaded today is not in line with our goals.” Garddawg – 22 March 2009 WOD: “Ledesma” Complete as many rounds as possible in 20 minutes of: 5 Parallette handstand push-ups 10 Toes through rings 20/14 pound Medicine […]

By |February 14th, 2011|WOD|0 Comments

02.14.11 Monday

WOD: “Karen” For time: 150 Wallball shots, 20# Women 14# Advanced/Intermediate: Find your weight Beginner: 75 Wallball, Coaches choice on weight

By |February 13th, 2011|WOD|0 Comments

02.13.11 Sunday

Today you may rest and enjoy your hard work!!

As we all work towards a faster, stronger and fitter self we must remember how important what we eat is to our performance and everyday health. As coaches and athletes at CFHH both Craig and I promote the Paleo Diet. Diet does not mean we are […]

By |February 12th, 2011|WOD|0 Comments


“Discontent is want of self-reliance; it is infirmity of will.” -Ralph Waldo Emerson.

WOD: AMRAP in 10 minutes of:
10 box jumps, 20″ box
10 KB swings, 1.5/1 pood
10 ring dips

Newbies: As Many Rounds As Possible in 8 minutes of:
8 squats
8 Kettlebell or Dumbbell swings
8 pushups

COACH’S NOTE: Yesterday’s workout was tough for many of us and it […]

By |February 12th, 2011|WOD|0 Comments

2.11.11. Friday

Sweet Quote: “A strong, supple posterior chain creates healthy, long-lasting badassness.” -CFHH

WU: 2 minutes of double-unders. 2 rounds of 5 HSPU/10 good mornings/10 over-under fence. Hamstring prep.

SWOD: 1-1-1-1-1-1-1 Good Mornings
(*Note where bar rests on athlete’s back if you click on link)
NOTE: Form is supposed to “wobble” on 1RM, HOWEVER, COACH WILL STOP YOU IF […]

By |February 10th, 2011|WOD|0 Comments

2.10.11 Thursday

WU: 400m run. Active warmup with Coach concentrating on hip and shoulder mob.

WOD: For time:
100 burpee pullups.

Advanced. 100 burpee pullups. Jumping pullups can be done off of one plate.
Pack. 10 sets of 10 burpees/10 jumping pullups off box.
Pups. 10 sets of 5 squats/5 pushups/5 body rows or ring rows

POST WOD MOB: Hip flexor stretch […]

2.9.11 Wednesday

Sweet Quote: “Winning isn’t everything, but the WILL to win is everything.” -Vince Lombardi

WU: 2 minutes of jump rope. 2 minutes of over box challenge. 5 dips/10 OHS/15 passthroughs. Lax ball in scap and hip prep.
Review: Snatch Balance

SWOD:3-3-3-3-3 Snatch Balance
Rest 2-3 minutes after each 3 rep effort.
WOD: (Today’s WOD brought to you by the […]