 Please help us welcome a few new faces to the CFH family! Noah "Laz" Perez comes to us from the U.S. Army where his most recent role was Drill Sergeant (love that) and Joe Bowman, Kristin Earley, & Robert Norman are all previous CrossFitters who worked through our 'test out' option and have already transitioned into regular classes.
Today's work: Front Squats Muscle Ups HSPUs Press/Push Press  WOW. WOW. WOW. Talk about going out with a bang! This weekend was our last competition workout for the 2015 CrossFit Open (plus a deliciously fun cookout afterwards) and we all had a freaking blast.
Miles Armstrong won the workout points for his team by finishing with an amazing time of 10:07...and his wife, Kat Armstrong, won the workout points for her team as well - go power couple! Kudos to Diego Salinas and Maddie Barnes for winning the workout points for their respective teams, too. "Beauties & the Beast" went with the dodgeball team theme this time, as you can see with Patches O'Houlihan in the wheelchair; "Chalk Dirty to Me" brought a few wrenches to get in on the fun; "Schweddy Wall Balls" put a twist on the Dodgeball theme by turning into CrossFit Games athletes; and "WOD Killas" busted out the famous haka (Maori war dance) before going into battle. We can't say it enough - THIS is the absolute BEST community on the planet. Everyone worked so hard over the past five weeks, and put so much of themselves into the spirit of the competition. There's just nothing better than helping people come together to build each other up conquer obstacles as one team. Amazing! Strength: Snatch Balance + OH Squats Conditioning: 5 Rounds: 12 Pull-ups 12 KB Swings (55/35#) *compare to 4-2-14  Please help us send HAPPY BIRTHDAY wishes to Gabby Mell today!
Join us between 9 & 11am to help cheer for our athletes during the LAST "CrossFit Open" workout of the year...and stick around for the cookout at 11:30am. Costumes, inspiration, spirit, & community - who could ask for more? Today's Class Workout: For time, complete the following Run 500m 50 T2B 40 Wall Ball (20/14#) 30 Cleans (135/95#) 20 Burpees 10 V-ups *compare to 4-24-14
 DON'T FORGET the "viewing party" immediately after 6pm class to watch the FINAL Open announcement and see two top CrossFitters fight for best score...and to start getting ready for this weekend!
Saturday: Class at 8am then competition heats start at 9am with a cookout immediately following (around 11am). Swing by to check things out, help us cheer, say hello, and meet new friends. Seriously...great times all around! Strength: Back Squat Conditioning: 12:00 AMRAP 10 Over-Bar Burpees 8 Push Press (115/75#) 10 V-ups 8 KB Swings (55/35#)  Please help us send HAPPY BIRTHDAY wishes to Maddie Campbell today!
REMINDER: End-of-the-Open Cookout is this Saturday after the last competition workout is complete (around 11 a.m.). Bring a friend, bring a dish, and hang out with us! Today's Workout: "The Chief" 5 sets: 3:00 AMRAP 3 Power Cleans (135/95#) 6 Push-Ups 9 Squats Rest :60 after each AMRAP & Pick up where you left off *compare to 8-20-14 & 6-16-14  Please help us send HAPPY BIRTHDAY wishes to TWO of our CFH athletes today: Missy Sapp & Justin Day.
Strength: Deadlift Conditioning: 4 sets 10 T2B 8 Alternating Pistols / leg 10 Candlesticks *compare 3-28-14 & 3-3-14  We just finished round 4 of 5 and we're having way too much fun with this! Be sure to join us next Saturday so you don't miss another crazy moment.
Congratulations go out to Maddy Barnes for winning extra workout points for her team "Chalk Dirty to Me"...Diego and Coach Ryan for both winning the workout points for "WOD Killas"...and to Heidi for blasting through her handstand push-ups to win the points for "Beauties & the Beast". GREAT WORK by everyone this weekend! Team "Schweddy Wall Balls" went all 'Merica on us to earn this week's team spirit points and "Beauties & the Beast" took home the SPIRIT CUP for overall total points for the 2nd week in a row. We can't wait to see what happens this Saturday - it's the last week of the competition AND we're having a cookout afterwards. Swing by to say hello, help us cheer, and see what the fuss is all about! Strength: Press Conditioning: 4 sets 8 strict pull-ups @ tempo 2012 Rest :30 10 KB Right-leg Deadlift 10 KB Left-leg Deadlift Rest :30 10 Press @ tempo 3011  Please help us send HAPPY BIRTHDAY wishes to Kat Armstrong; Monday is her special day!
FRIENDS & FAMILY: please swing by around 9 a.m. to help us cheer and celebrate our athletes. They're going to tackle #4 of 5 weekend competition workouts and we'd love your good mojo! Today's Workout: 8 Rounds 10 Push Press (95/65#) 10 Cleans (95-135/65-95#) Run 250m Rest :60
 Huge shout out to Kat Armstrong for all the hard work she's put in over the years. Consistency and good choices helped her drop SEVENTY-FIVE POUNDS and build the happy, healthy, strong lady you see right here!
Strength: Floor Press Conditioning: EMOM Circuit 16:00 1 = 7 Burpees 2 = 5 Power Cleans  Please help us send HAPPY BIRTHDAY wishes to Thomas Nesbitt today!
Strength: Deadlift Conditioning: 3:00 AMRAP 6 Thrusters (96/65#) 6 Box Jump Overs (24/20") 6 HR Push-ups THEN Rest 5:00 THEN REPEAT *compare to 12-22-14; 3-19-14; 2-11-14  HERE are those pictures we promised from the weekend. As always, lots of hard work, great competition, TONS of team spirit, and all-around good times! Join us this Saturday around 9am to cheer for your favorite CFH athlete and see what we're up to...guaranteed good time!
Strength: Back Squats Conditioning: 3 Rounds 20 Shoulder-to-OH (115/75#) 25 Pull-ups 30 KB Swings (55/35#) *compare to 3-6-14  Round 3 of 5 is in the books and if you weren't here with us on Saturday, you totally missed out! Not only do we get to see some awesome work from everyone in the place, but all four teams are going CA-RA-ZY to earn their team spirit points. The energy and passion in this place is amazing!
"Chalk Dirty to Me" started the day by hanging a banner with an added chalk-body-outline 'threat' to the other teams. Team "Schweddy Wall Balls" has to bring in a sub (wait til you see the pictures). "WOD Killas" delivered a fantastic cadence for everyone, and "Beauties & the Beast" won the overall TEAM SPIRIT CUP with their 80's throwback outfits and Richard Simmons guest appearance. Miles Armstrong hit his first Muscle-Ups in a workout, Coach Ryan and Diego Salinas won the workout points for their team, and we had a three ladies hit an amazing 800 points for their workouts: Ann Thornton, Manda Patrick, and Nettie Boyle. Lots of people snagged extra points for their teams by submitting Burpees-At-Work videos (which we loved watching), and everyone had that guaranteed good time we've been promising. Be sure you swing by this Saturday to say hello, help us cheer, and see what the fuss is all about! Strength: Snatch High Pull + Power Snatch Conditioning: EMOM Circuit 15:00 1 = 5 Heavy DB Push Press 2 = 15 Anchored Sit-ups 3 = 35 Double-Unders  Next 101 class starts at 10 a.m. TUESDAY - don't miss out! Click HERE to register before we run out of space.
For today, we invite EVERYONE to stop by around 9 a.m. (and the next two Saturdays) to help us cheer for our CFH athletes as they tackle #3 of 5 competition weekends. Guaranteed fun - see you soon! Today's Workout: 14:00 AMRAP 7 Pull-ups + 7 Dips 30 Wall Ball (20/14#) 50 Double-Unders
 REMINDER: Regular class at 6 p.m., then we're bustin' out the big screen for the viewing party at 7 p.m. to watch the highly anticipated 15.3 workout announcement...and of course, see two awesome athletes throw down for the highest score!
Strength: Snatch + Hang Snatch + OH Squats Conditioning: KB/DB Farmer Walks THEN Technique work and time accumulation for Pistols, Bridge Ups, and Handstands THEN Row 1k for time  Please help us send HAPPY BIRTHDAY wishes to Michelle Clark today!
Strength: Back Squats & Over-Bar Holds Conditioning: 3 sets, NFT 6 Single-leg Deadlifts (right) 6 Single-leg Deadlift (left) 10 Barbell Rows 5 Barbell Rollouts  Check out a few photos HERE from our awesome weekend of hard work, good competition, lots of team spirit, and great fun! Don't miss out on the next one - make plans now to join us this Saturday around 9am to cheer for your favorite CFH athlete and see what we're up to...guaranteed good time!
Strength: Press Conditioning: EMOM Circuit 1 = 20 Tuck-ups 2 = :30 Squat Hold THEN 4 Sets: :60 Max Dus :60 Rest  Another fantastic Saturday competition is now in the books with this amazing crew! "Beauties & the Beast" busted out a home-spun rap for us and earned 3 out 4 workout points for the week with Miles Armstrong, Heidi Chesak, and Kristen Salinas. Zack Stroud earned the workout points for "WOD Killas" who created an amazing banner and showed us their mad ninja skills. Team "Schweddy Wall Balls" got uber creative for the required chest-to-bar pull-up movement, cheered a TON for everyone in the gym, and brought great energy this week. HUGE congrats to a number of people who hit personal records as well: Darlene, Maritza, Kat, Jim, Ryan, and others. All around amazing time & we can't wait to see what next Saturday brings!
Strength: Deadlift Conditioning: EMOM: 5 Burpees Max Thrusters (95/65#) Go until you reach 75 Thrusters *compare to 5-20-13 |
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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