Monday, March 14th

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.
Find your sub
Ring rows.
Mark your spot for your feet. Rings must touch chest.
400m run
30 passthroughs. […]

Sunday. Rest Day.

Rest Day. Enjoy.
WE HAVE ADDED TWO ADDITIONAL CLASS TIMES AT CFHH. Tuesdays and Thursday evenings at 7pm with Dave Camma.

Coach’s Note: The CrossFit Games & You
Okay, CF’ers, the Games are upon us. (Click on that link and get all the info you crave!!!)

Here’s how it’s gonna work at CFHH:
There will be one workout a […]

Saturday. March 12


Box of Chocolates WOD.
You never know what you’re gonna get.

Friday. March 11.

For my birthday today we will be performing “Francesca” in honor of my bestest bud ever, Frankie. (It may look a bit familiar to another named WOD starting with same 4 letters…) -Craig

Sweet Quote: “I do not think there is any other quality so essential to success of any kind as the quality of […]

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.