Wednesday.

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CFHH BBQ after the 12pm WOD on Saturday, March 26.
Bring pets, kids, a dish and […]

Tuesday.

Sweet Quote: “How you look at a situation is very important, for how you think about a problem may defeat you before you ever do anything about it. When you get discouraged or depressed, try changing your attitude from negative to positive and see how life can change for you. Remember, your attitude toward […]

Monday. The Day Of The Squat

Sweet Quote: “Opportunities are usually disguised as hard work, so most people don’t recognize them.” -Ann Landers

WU: 400m run. 2 rounds of 10 squats/OHS/hollow rock.
Hip and shoulder prep.

WOD:
Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.

PWOD MOB: Figure 4 and adductor on wall. […]

Sunday. Rest Day.

Photo taken from CF Football.

Rest day. Go enjoy activities, paleo cocktails and meat.

A note on Strength WODs: When we have them- whether you have finished before regular class starts or not- you are finished.
The SWOD is extra and DOES NOT intrude on regular class times, gang.
A note on PMA: Stay positive. You are […]

Saturdays WOD

The games have begun! Come on in to cheer on your teammates or compete yourself. As usual all workouts are scaled and anyone can complete them. This will be tons of fun and add a little more excitement to your WOD!

CrossFit Games WOD #1
CrossFit Games Open 11.1

Complete as many rounds and reps as possible […]

Fridays WOD

WOD:
Behind the neck Jerk 1-1-1-1-1-1-1

Warmup:
400m Run
3 rounds of 10 each
OHS/Push Jerk/Push-ups/OTF
Bergener Warm-up

PWOD:
KB Stretch of the neck and shoulders
Band stretch across chest

Thursdays WOD

WOD:
Seven rounds for time of:
10 Wallball shots, 20 pound ball
10 Pull-ups
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Warm-up:
400m Run
2min Challenge: Double Unders
Shoulder Prep

Intermediate:
Seven Rounds for time of:
10 Wallball shots, find weight
10 Pull-ups, find sub

Beginner:
Five rounds for time of:
10 Wallball shots, 20 pound ball
10 Ring Rows

PWOD:
Band Stretch, Elbow by ear
Wall Squat & Figure 4

SWOD:
Power Clean 8×2 @ 60% of 1RM. Rest 45sec […]

Wednesdays WOD

VOLUME TRAINING!
The same movement you have been doing the past few weeks, just ramp it up.

WOD:
15min AMRAP
Goat #1
Goat #2
5 burpees
-Pick 2 of tour goats and out them in a WOD of your own.
-Scale what ever way you need to but try not to if possible.
-Keep the reps below 10 so you can work though them quicker.

Intermediate:
12min AMRAP

Beginner:
10min AMRAP
5 […]

Tuesdays WOD

WOD:
For time:
Run 1 mile
100 Sit-ups
100 Back extensions
Run 1 mile
Mix and match back extensions and sit-ups as needed.
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Warm-up:
400m Run
3 rounds of 10 each
GM/OHS/Mt Cl/OTF

Intermediate:
For time:
Run 1 mile
50 Sit-ups
50 Goodmornings w/ bar
Run 1 mile
Mix and match back extensions and sit-ups as needed.

Beginner:
For time:
Run/walk 1/2 mile
30 Sit-ups
30 Goodmornings w/PVC
Run/walk 1/2 mile
Mix and match back extensions and sit-ups […]

Monday, March 14th

WOD:
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.
Use as many sets each minute as needed.
Scaled:
Find your sub
Beginner:
Ring rows.
Mark your spot for your feet. Rings must touch chest.
Warm-up:
400m run
30 passthroughs. […]