* CFH *

Monday, February 29

2/29/2016

 
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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

Saturday, February 27

2/27/2016

 
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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

Friday, February 26

2/26/2016

 
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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

Thursday, February 25

2/25/2016

 
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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

Wednesday, February 24

2/24/2016

 
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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

Tuesday, February 23

2/23/2016

 
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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!

Monday, February 22

2/22/2016

 
Amy Altman is in the spotlight again! She almost DOUBLED her old Back Squat number when she hit the triple digits last week. Hard work pays off!

Strength:
Snatch
​
Conditioning:
"Sally" Back Squats & "Sally" Press/Push Press
*compare to 4-15-15

Saturday, February 20

2/20/2016

 
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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

Friday, February 19

2/19/2016

 
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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.

Thursday, February 18

2/18/2016

 
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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​

Wednesday, February 17

2/17/2016

 
Would ya look at who got her first pistols yesterday?!?! Big congrats to Amy Altman (who started with our BootCamp 615 program & just keeps pushing right along). Awesome work!

Today's workout is a PARTNER WOD!
Row 1,000m
50 Pull-ups
100 KB Swings
100 Burpee Box Jump Overs
100 KB Swings
50 Pull-ups

*compare to 6-3-15

Tuesday, February 16

2/16/2016

 
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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#)

Monday, February 15

2/15/2016

 
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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
​

Saturday, February 13

2/13/2016

 
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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

Friday, February 12

2/12/2016

 
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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

Thursday, February 11

2/11/2016

 
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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

Wednesday, February 10

2/10/2016

 
Not the best video, but an AWESOME feat of strength for Jim Dikeman. If you've never tried to ascend a peg board - just know that this is a BIG DEAL & Jim deserves some big kudos!

Strength:
​Press + Push Press & Box Jumps

Conditioning:
10:00 AMRAP
30 DUs & 15 Power Snatches (75/55#)
​*compare to: 2-5-15 | 3-1-14 | 2-21-14
​Open 11.1 & Open 14.1

Tuesday, February 9

2/9/2016

 
It's time for more KUDOS - Blythe Powell has now conquered the 20" box! LOOK at those jumps - WOO HOO!

Strength:
Clean + Front Squats + Thrusters

Conditioning / Skill:
Rope Climbs & Back Squats

Monday, February 8

2/8/2016

 
Each year, we compete in the world-wide "CrossFit Open" competition. Last year, we did it with teams and it was a blast. This year, we've drafted teams again...AND...we're inviting YOU to come join the fun! The fun starts February 27, and continues each weekend in March. Get ready to come cheer for your favorite CrossFitter (or just swing by to make new friends). Guaranteed good times!
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)

Saturday, February 6

2/6/2016

 
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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

<<Previous
    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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