01.04.11 Wednesday

Warm-up:
800m Run
Active Warm-up

Skill:
10min Split Jerk Drills

WOD:
Split Jerk 1-1-1-1-1-1-1 reps

PWOD:
Shoulder Stretch w/ bar

30/30: OHS 45/35# bar

01.04.11 Tuesday

Jeffery Ford won his first 5k this weekend!!!!! Glad you are back brother and congratulations!!

Warm-up:
400m run/row
2 rounds of
30 passthroughs
20 squats
10 push-ups
1 samson stretch per leg (10sec)
Hip/shoulder Mobility

WOD:
Seven rounds for time of:
185 pound Front squat, 3 reps
7 L-pull-ups

Kevin Montoya 6:33, Chris Lofland 6:48, Candice Ruiz 8:55 (135lbs), Kristan Clever 9:33 (135lbs), Rebecca Voigt 11:51 (135lbs).
Post […]

01.03.11 Monday.

WOD:
“Nate”
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Some Top Dogs!!
Kristan Clever 18 rounds + 4 HSPU (2 pood KB), Austin Malleolo 18 rounds + 1 HSPU, Lance Cantu 15 rounds + 2 MU, Karianne Dickson 15 rounds (1.5pood KB), Michelle Kinney 12 rounds + 4 […]

01.02.11 Sunday

Rest Day!!

Take today and get yourself mentally prepared for the new challenges you have set for 2011!
Not to mention all of the new and exciting stuff we have planned for you, HAHA.

Remember to tell all of your friends about our new CrossFit BootCamp! An exciting and challenging way to get started CrossFitting.
Classes will be […]

01.01.11. Happy New Year!

Happy New Year! CFHH is closed today. We will re-open at 7am Monday morning.

PLEASE NOTE THAT, STARTING ON MONDAY, THE 4:45PM CLASSES HAVE MOVED TO 5PM, FIVE DAYS A WEEK.

12.31.10 Friday. It’s Bull. End The Year Like A CrossFitter.

LAST ADULT CLASS OF THE DAY WILL BE AT NOON. CF KIDS WILL BE AT ITS REGULAR TIME. A COACH WILL BE HERE ALL DAY UNTIL 4PM IF YOU WOULD LIKE TO COME IN AT AN OFF TIME JUST CALL. WE WILL BE CLOSED ON SATURDAY.

Sweet Quote:”Failure defeats losers, failure inspires winners.” -Robert T. […]

12.30.10. Thursday. Are You Feelin’ Randy?

***We will be taking some photos for the new site today so look as badass as you like!!***

WU: 400m run. 3 minutes of double-unders. 15 kb swings (1 pood) + 15 hollow rock + 15 passthroughs + 15 overhead squats + 15 good mornings. Burgener WU.
MOBILITY: Lax ball on first rib. 2 minutes each […]

12.29.10 Wednesday. DTastic.

*** If you ordered a sweatshirt, please email us with your size so we may put them aside for you. Limited numbers!!***

WU: 400m run. 30 passthroughs with PVC. 15 Good Mornings with PVC. 10 Shoulder Presses with PVC. Stay tight, work on technique. Burgener WU.
MOBILITY: Hip and Hamstring Prep. Overhead Prep with bar and […]

12.28.10 Tuesday. Squatting Is Awesome.

WU: 400m run. 15 squats. Hip mobility.

SWOD: Back Squat 3-3-3-3-3
Find starting weight. Rest 90 seconds between efforts.

DWOD:
Tabata “Bottom to Bottom” Squat
Run 1 mile
Clock starts for run on rising from last squat.

The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn […]

12.27.10. Monday.

Sweet Quote: “What sculpture is to a block of marble, education is to a human soul.” – Joseph Addison

Warmup: 1 minute of double-unders. Contest: How many double-unders can you get in two minutes? 1 minute accumulated of hollow rock. Hamstring and thoracic mobility.

WOD:
Three rounds of:
10 Deadlifts
30 GHD situps

Post loads and times.

Mikko Salo 3:54 at […]