 Please help us send HAPPY BIRTHDAY wishes to Heath Houston today!
Strength: Staggered-stance Press Conditioning: 5 sets 10 Wall Ball 10 MB Twist THEN 3 sets :60 Max DUs :60 Rest  Today is a super-special day for two of our athletes - Jim Dikeman & Heidi Chesak are GETTING MARRIED! We wish you two all the best & tons of love.
The rest of us are kicking off our annual competition season with the already-infamous 16.1 workout. Come on out between 9 & 11am to cheer for your favorite CrossFitter, make some new friends, and even shop for your new workout gear since we'll have Barbell VooDoo on site. GOOD TIMES AHEAD! Today's Workout: 15:00 AMRAP 10 T2B 10 Deadlifts (185/115#) 10 DB Snatch 10 MB Cleans (20/14#) *compare to 2-28-15  Please help us welcome the newest members of our CFH family! Gina & Jerome ROCKED our February 101 class and they're already jumping into regular classes. Way to go, guys!
Strength: Pause Front Squats Conditioning: Tabata Circuit (:20 on / :10 off) 1 = Ring Dips 2 = Alternating Pistols 3 = Pull-ups 4 = Sit-ups  We have more HAPPY BIRTHDAY wishes to send - today is Michael Bergmann's special day!
Strength: Floor Press Conditioning: EMOM Circuit 15 1 = 10 Plyo Push-ups 2 = 30 Double Unders 3 = 10 T2B  Please help us send HAPPY BIRTHDAY wishes to Aaron Joyce today!
Strength: Deadlift Conditioning: 12:00 AMRAP 5 Man Makers 10 Hollow Body Rocks 20 Lunge steps *compare to 4-30-15  MARK YOUR CALENDARS & come see us this Saturday (+ the next 4 Saturdays)! We're kicking off our annual 5-week competition and we want YOU to come cheer for your favorite CrossFit athlete (or just swing by and meet some new friends). Each athlete is on a team and each team competes for a *spirit award* each week; this week's theme is USA, and again - we want YOU to be part of it! Show your pride with some red, white, and blue...bring your cheering voice...and be ready to hand out some high-fives. See you soon!
Today's Workout: 3:00 AMRAP: 10 Wall Ball (20/14#) + 5 Pull-ups 3:00 AMRAP: 5 Cal Row + 5 Thrusters (95/65#) 3:00 AMRAP: 5 Power Cleans (135/85#) + 5 Burpees REPEAT!
 Let's take advantage of this gorgeous weather today and have a little fun outside!
4 sets, each for time: Run 400m 10 alternating DB Snatch (heavy) 10 Ring dips Run 400m Rest 2:00 *compare to 7-25-15  LOOK AT THIS! Your Facebook check-ins have done some real magic this month - together (with other gyms) we've provided more than 38,000 hours of care for shelter animals & we're not even through the full month yet. Keep it going!
It's another Friday Funday today! That means the workout is....well....whatever YOU need it to be. Want to practice skills for the Open? Go for it. Want to re-test a previous Open workout or maybe a benchmark workout? Do it. Feeling froggy & ready to hit a heavy lift? Lock it in.  Please help us send HAPPY BIRTHDAY wishes to Chad Buschert today!
Strength: Cleans + Front Squats + Thrusters Conditioning: 10 HSPU 50 Squats 8 HSPU 50 Push-ups 6 HSPU 50 Hollow Body Rocks 4 HSPU 50 Arch Body Rocks 2 HSPU 50 Lunge Steps
 Kudos to Michelle Clark & Alexandra Key for running the Hot Chocolate 5K this weekend...and in that crazy cold weather, too! Now THAT'S dedication to a goal!
Strength: Deadlift Conditioning: 4 sets (:40 on / :20 off) ME Pistols ME Tuck-ups ME Hang Power Cleans (115/75#)  Please help us send HAPPY BIRTHDAY wishes to Ann Thornton today!
Strength: Press, Push Press, and Multi-directional lunges Conditioning: 8:00 AMRAP 10 MB Cleans (20/14#) 10 Push-ups 100 Singles *compare to 6-16-15  We love celebrating Valentine's weekend with "Fran" every year...and this year, we're putting a little different twist on it. Enjoy!
Today's workout: 21-15-9 Squat cleans (115/75#) & Over-bar Burpees THEN...at the 10:00 mark, 9-15-21 Deadlifts (135/95#) & Box Jumps (30/24") THEN...at the 20:00 mark, "Heavy Fran" 21-15-9 Thrusters (115/75#) & Pull-ups  Please help us send HAPPY BIRTHDAY wishes to Will Griffith today (which of course means no Burpees)!
Strength: TGU Conditioning: KB Swings Box Jumps Push-ups Sit-ups  Please help us send HAPPY BIRTHDAY wishes to Matt Moore today!
Strength: Deadlift Conditioning: EMOM Circuit 12 A = Ring Dips B = DB Split Squats C = Hanging L-Raises
Today's CrossFit workout to play on "2016 SuperBowl 50"
Team workout with various movements until you hit 2,016m on the rower. THEN 5 Rounds: 10 Deadlifts (225/185#) 10 Atomic Burpees 10 Goblet Squats / Pistols 10 KB Swings 10 Plank Jacks THEN :34 active hang on the cage (L-hang if you want to step it up a notch)  Please help us welcome our newest CFH family member....Kalen Summers! She's a previous CrossFitter (+amateur boxer among other sports) so she's jumping right in and smashing the workouts. Welcome, lady!
Today's Workout: 20:00 AMRAP 5 Power Cleans (145/100#) 10 T2B 15 Wall Ball (20/14#) 20 Double Unders *compare to 2-21-15 |
The needs of Olympic athletes and our grandparents differ by degree, not kind. We scale each day's workout to meet your needs. Check out this video to see an example of scaling.
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