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 […]

10.27.10 RIP Nicholas Bulger

“Bulger”
Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia’s Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle. Cpl. Bulger is survived by his wife […]