Thursday. March 10.

Pic taken from

WU: 3 rounds of: 10 mountain climbers/squats/passthroughs/good mornings/GHD situps.
Hip and hamstring prep.

Ten rounds, each for time of:
100 meter Sprint
Rest 90 seconds

Post times for each round

Intermediate: Same. 7 rounds.
100m row. Rest 90 seconds. Post times for each round.

Cool Down: Calves on post. Hamstring PNF. Rollout Posterior Chain and Quads.

6:30AM SWOD:
WU: 2 […]

Wednesday. March 9.

WU: 2 rounds of: 400m run/15 squats
Volume training: Pick the same gymnastics or bodyweight piece you have been working on. 2 perfect reps on the minute for 15 minutes. IF you have been able to do 2 PERFECT REPS last week. TRY TO DO 3 PERFECT REPS THE LAST 5 ROUNDS.

Back Squat 3-3-3-3-3

PWOD […]

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!

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
Complete as many rounds […]

Thursdays 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.

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

LAX Ball in first rib
Hamstring on box

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!!

Deadlift 3-3-3-3-3 reps HEAVY!!

200m Run
2min Jump Rope
30 Passthroughs
20 Good Mornings
10 Squats

Lower Back and Hamstrings


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

21-15-9 reps of:
75 pound Sumo deadlift high-pull
75 pound Overhead squat

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

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

Band Stretch across chest
Hamstring Stretch

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