March 8. Tuesday

Sweet Quote: “Never give in.. never, never, never, never, in nothing great or small, large or petty, never give in except to convictions of honour and good sense. Never yield to force… never yield to the apparently overwhelming might of the enemy.” – Winston Churchill

WU: 1 minute of jump rope. 2 minute challenge: How […]

Monday. March 7.

Sweet Quote: “We shall draw from suffering itself, the means of inspiration and survival.” -Winston Churchill

We’re doing another Hero WOD today. Take a second to think about what that means: the person you are celebrating with your effort is dead; and they died in service to your country or your community working in a […]

Sunday. March 6.

Rest Day. Enjoy.

COACH’S NOTE: Make sure you are registering for classes. CFHH classes are growing exponentially and, as our equipment list grows, we can only take a certain number of athletes at a time. If you register for class you can never be turned away due to maximum capacity! (Don’t be that guy! Or […]

Saturdays WOD!

Come on in and check us out for FREE!! 8:30am, bring all of your friends.

Fridays WOD!

Do you remember when we said, “Train for the unknown and the unknowable.”? Well, here you go! Pick the same WOD you did earlier this week and beat your rounds!! Or switch it up and try something new!

WOD:
“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
“Mary”
Complete as many rounds […]

Thursdays WOD!

WOD:
For time:
Row 1K
40 pound Dumbbell snatch, 50 reps
Row 750m
40 pound Dumbbell snatch, 35 reps
Row 500m
40 pound Dumbbell snatch, 20 reps
These are one-arm squat snatches, alternating arms.

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Warm-up:
3 rounds of
5 Burpees/5 pull-ups/10 CrossOvers/10 DB Snatch @ 5#
Shoulder Band MOB

PWOD:
LAX Ball in first rib
Hamstring on box

Advanced:
Row 1K
30-35 pound Dumbbell snatch, 50 reps
Row 750m
30-35 pound Dumbbell snatch, […]

Wednesdays WOD!

Volume Training:
Pick a body weight movement to work on. If you worked on one last week, you will be doing the same movement.
We will do 2 perfect reps each minute for 15min. That will be 30 reps Corey!!

WOD:
Deadlift 3-3-3-3-3 reps HEAVY!!
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Warm-up:
200m Run
2min Jump Rope
30 Passthroughs
20 Good Mornings
10 Squats

PWOD:
Lower Back and Hamstrings

Tuesday

WOD:
21-15-9 reps of:
95 pound Sumo deadlift high-pull
95 pound Overhead squat
Women – 65#
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Advanced:
21-15-9 reps of:
75 pound Sumo deadlift high-pull
75 pound Overhead squat

Intermediate:
21-15-9 reps of:
45-65 pound Sumo deadlift high-pull
45-65 pound Overhead squat
Women – 35-45

Beginner:
15-12-9 reps of:
PVC-20 pound Sumo deadlift high-pull
PVC-20 pound Overhead squat

PWOD:
Band Stretch across chest
Hamstring Stretch

By |February 28th, 2011|WOD|0 Comments

Monday

Warm-up:
400m Run
3 Rounds of 10 each
passthroughs/ohs/mt. climbers/sit-ups

WOD:
“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Scaled Workouts:
Find your sub today. Push yourself and do not worry about the rounds.

PWOD:
OHS position with PVC […]

By |February 27th, 2011|WOD|0 Comments

Sunday=Fun Day

Stop and smell the flowers today. All of your hard work has paid off, so go have some fun!

By |February 26th, 2011|WOD|0 Comments