November 5. The Paleo Challenge Has Arrived!!!!

The Paleo Challenge is here!!!! See what a short commitment can do for the rest of your life!!!!
Sweet Quote: “You are the embodiment of the information you choose to accept and act upon. To change your circumstances you need to change your thinking and subsequent actions.” -Adlin Sinclair

FREE MASSAGE ON SATURDAY FROM 9AM TO […]

November 4. Paleo Challenge Starts Tomorrow!!!

The CFHH Paleo Challenge starts tomorrow!!!
Sweet Quote: “If you only do what you know you can do; you never do very much.” – Tom Krause

FREE MASSAGE ON SATURDAY FROM 9AM TO 11AM WITH KIM SAVOIE FROM BODY OASIS.
BRING A PET TOY OR PET FOOD TO DONATE TO THE HUMANE SOCIETY!!!

Warmup: 400m run. 2-minute challenge: […]

Wednesday. November 3.

“When we least expect it, life sends us a challenge to test our courage and willingness to change; at such a moment, there is no point in pretending that nothing has happened or in saying that we are not ready. The challenge will not wait. Life does not look back. A week is more […]

Tuesday. November 2. Clean & Jerks Plus A Little Cindy

Have you thought about The Paleo Challenge? It begins November 5.

Warmup: 400m Run. Active Stretch.
Skill: Clean & Jerk.
SWOD: Clean & Jerk. 5 sets of 3. Go up five pounds each set. Rest 2 minutes between efforts.
WOD:
Ten rounds for load and time of:
1 Clean and Jerk
5 Pull-ups
10 Push-ups
15 Squats

Advanced:
7 rounds for load and time of:
1 […]

The Paleo Challenge Is Here

The Paleo Challenge has arrived. Thirty days that could, or as most say that have done it: WILL, change your life. (No pressure there, right?)

The Rules:
This is a 30 day challenge. It starts on Friday, November 5. You get one cheat day: Thanksgiving. You are allowed to eat lean meats, fruits, nuts and vegetables. […]

Monday. November 1. The Real Day of The Dead.

Sweet Quote: “Whether you believe you can or you believe you can’t, you’re right.” – Henry Ford

Whiteboard Warmup. Active Stretch.
Skill: Deadlift. OHS.

WOD:
21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat
(155# & 95# for the ladies)

Advanced:
21-15-9 reps of:
225#/135# deadlift
95#/75# OHS

Intermediate:
21-15-9 reps of
155#-185#/95#-135# deadlift
45#-75#/35#-65# OHS

Beginner:
21-15-9 reps of:
Deadlift weight of choice
OHS, PVC to bar of choice

Sunday. Rest Day. Paleo Is Coming…

Sunday is a rest day. That doesn’t mean we take the day off, it just means we rest. An active rest day is much more fulfilling than a rest day spent on the couch! Try not to let those hangovers keep ya down!

On Monday we will be introducing the 30-day Paleo Challenge for all […]

10.29.10 Saturday is fitness with friends day at CFHH!!

CrossFit is more than a gym, workout program, strength program, a business or any one thing you can think of. Come in today for a FREE WOD(workout) at 8:30am and see what we are all about. Bring a friend or family member along with you to enjoy the experience together. I promise you will […]

10.29.10 Don’t worry it’s Friday

“You either train scared or unscared. Those who do not take themselves outside of their comfort zone, train scared.” B-Mack

WOD:
7 rounds for time of
10 wallball @ 20#/14#
10 pullups

Advanced: Same as RXd

Intermediate:
7 rounds for time of
10 wallball @ 20#/14#
10 pullups, blue band ok

Beginner:
Five rounds for time of:
10 Wallball shots, 6-10 pound ball
10 Pull-ups (jumping or […]

10.28.10 We will jump, crawl and scratch our way to the finish!

Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009. He is survived by his wife Lisa, his son Quinn, and daughter Kayliegh.

WOD: “Brenton”
5 rounds for time of
100ft bear crawl
100ft broad jump

Drop and give us 3 burpees […]