1.10.11. Monday

TIME TO REV IT UP MANIMALS AND WODESSES. IT’S FRAN!!!
WU: 5 minutes of double-unders. 2×10 PVC Thrusters/Pullups.
MOB: Shoulder and Hip Mobility.

WOD:
Fran
21-15-9 reps for time of:
95#/65# Thruster
Pullups

Post WOD Mobility: Hip flexor on wall. 2 minutes each leg. Roll out lats with pvc (or lax ball if your nasty). 1 minute per side.
30/30: GHD situps

Porch:
21-15-9 reps […]

1.9.10. Sunday

Awesome noon class on Saturday and CONGRATS to all our new sign-ups so far. LAST CHANCE TO SIGN-UP FOR MONDAY’S BOOTCAMP. Classes begin on Monday at 10am and 7pm!

Enjoy your rest day. We have a surprise for you on Monday…!!!

01.08.11 Saturday

Warm-up:
400m Run
Active Warm-up
Mobility WOD

WOD:
3 rounds for time of:
2 Rope Climb, 12ft
21 Burpees
Run 400 meters

Pack:
3 rounds for time of:
1 Rope Climb, 12ft
21 Burpees
Run 400 meters

Puppies:
3 rounds for time of:
2 Beginner Rope Climb
12 Burpees
Run 400 meters

Buttercups:
3 rounds for time of:
6 Body/Ring Rows
12 Burpees
Run 200 meters

PWOD:
Shoulder/Quad Stretch

01.07.11 Friday

Warm-up:
400m Run
2 Rounds of 10-push press/KB swings/box jumps
Mobility

WOD:
“Jack”
Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box
Women – 85lb PP, 1.0 pood KB, 24” box

30/30: Clean w/ Bar 45/35#
PWOD: Calves/Neck/Shoulder Stretch

Dave Lipson 18 rounds + 7 PP, Austin Malleolo 17 […]

01.06.11 Thursday

“If you’re going through hell, keep going.” – Winston Churchill

Warm-up:
Will will start the WOD at 10 minutes past the hour. GET WARM and find your place and your WOD!!

WOD:
Big Dogs
“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve […]

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.