 Good luck to all of our athletes tackling the "Crazy Strong for Keri" competition at CrossFit VTG today. You're all going to ROCK IT!
For time: 100 Lunges Run 400m 100 Push-ups Run 400m 100 Sit-ups Run 400m 100 Squats Run 400m *compare to 11-14-15  Why yes, Maricel...Heath *IS* tall enough for you to do pull-ups from his racked barbell. HAHAHAHA!
#sixfooteight #fivefootnothin #TeamCFH Strength: Push Press Conditioning: 9:00 AMRAP 9 Burpee Box Jump-Overs 9 Push Press (115/75#) 9 Ring Dips *compare to 4-12-16  Oops! We owe Leif Revere belated BIRTHDAY wishes - we hope you had a fantastic day yesterday!
Strength: Tempo Back Squats Conditioning: Run 400m for time THEN "1/2 Cindy" 10:00 AMRAP 5 Pull-ups 10 Push-ups 15 Squats THEN Run 400m for time
 6:00 AMRAP of Row 100m + 15 Wall Ball (20/14#)
REST 2:00 6:00 AMRAP of Run 100m + 10 Snatch (115/75#) REST 2:00 6:00 AMRAP of 100 Jump Rope + 5 Man Makers REST 4:00 Then complete the following for time: 40 Wall Ball 20 Ground-to-Overhead 10 Man Makers
 Today's CrossFit Workout:
20:00 AMRAP 20 Front-Rack Lunges (115/75#) 20 Deadlifts (same bar) 20 Box Jumps (24/20”)  Please help us welcome Lisa King to the CFH family! She started with our SWEAT classes then decided she wanted the full CrossFit experience with us. We're excited to have her in the program. Say howdy!
Strength: Power Cleans Conditioning: 9:00 AMRAP 3 Thrusters (135/85#) 6 Pull-ups 9 HR Push-ups 18 V-ups  Please help us send HAPPY BIRTHDAY wishes to Kristen Salinas today!
Strength: Snatch Conditioning: 11:00 AMRAP 5 Power Cleans (115/75#) 6 Front Squats 7 Shoulder-to-OH 25 DUs  Last night was our FIRST-EVER kid's class...and they all did FANTASTIC! Thanks to Coach Jay & Coach Leigh Ann for putting this together and showing our younger generation how great it is to be active & healthy for life!
Strength: Front Squats Conditioning: 12:00 AMRAP Run 250m 20 Wall Ball (20/14#)  Big congrats to our #RunCFH class! Every single one of these guys & gals hit a PR (personal record) in the Purity Moosic City 5k/10k this weekend. THAT's what happens when you follow a proven plan & stick with it. So proud of this crew!
Strength: Push Press Conditioning: 21-15-9 KB SDHP & Jumping Lunges THEN Tabata Cycle with KB Side Lunges & SL V-ups *compare to 11-4-15  Remember...this month, your Facebook check-ins help provide autism therapy through The Autism Site.
Take a second to hear Suzanne's story of how autism therapy has helped her son. #autismawareness #sweatangels #dogood Strength: Back Squats Conditioning: EMOM Circuit of Wall Ball, Plyo Push-ups, and Russian Twists  Please help us send HAPPY BIRTHDAY wishes to Manda Patrick today & to Jeff Fitzpatrick + Darlene Oliver tomorrow!
Today's CrossFit Workout: “Barbell Complex” 6 sets – use one weight for everything 10 Deadlifts 10 Cleans (power or squat) 10 Shoulder-to-OH 10 Good Mornings 10 Back Squats *compare to 11-28-15; 7-27-15; 2-1-15; 7-21-14  Our #RunCFH group wrapped up their last class this week (with every single person hitting a new personal record on their 1-mile time, of course)...and they're all heading to the Purity Moosic City 5K/10K tomorrow. Good luck, gang!
Strength: Floor Press Conditioning: Run 800m 15 Pull-ups 40 KB Walking Lunge Steps 15 Pull-ups Run 800m  We have even MORE congrats to give this week...which is just what happens when you have such a ROCKIN' group of athletes!
Alexie Smith earned 6th place in his age group during last weekend's Battlefrog event with a time of 1:47:10. Way to tackle that event, man! Strength: Cleans Conditioning: Row 1,000m 20 Hang Power Cleans (135/95#) 100 DUs 20 V-ups  Please help us welcome Cory to the CFH family! He's a former D1 football player who did CrossFit before moving to town. Cory has already jumped into regular classes and shown us what real "beast mode" is all about! Glad to have you on board, Cory.
Strength: Snatch + OH Squats Conditioning: EMOM Circuit with Ring Rows, HSPU, and T2B  HUGE, HUGE CONGRATS go out to our very own Kalen Summers. She kicked booty (literally) in her fight on Saturday night with the Warrior's Den Fighting Championships...and won by TKO with a kick to the liver at 1:42 in the second round. WHOA!
Strength: Push Press Conditioning: 9:00 AMRAP 9 Burpee Box Jump-Overs 9 Push Press (115/75#) 9 Ring Dips  HUGE KUDOS go out to Marlena Waters today. Not only did she complete the "Heel and Crank" duathlon in 2:29 on Saturday....but she turned right around and ALSO completed the Bridge Street Half Marathon in 2:42 on Sunday (beating her stated goal by 23 minutes)! WAY TO ROCK THE WEEKEND, LADY!
Strength: Deadlifts & DB Floor Press Conditioning: For time, complete the following... Row 1000m 60 KB Swings (55/35#) 30 Goblet Squats Run 400m  Tomorrow is a special day for TWO of our athletes. Please help us send some early HAPPY BIRTHDAY wishes to Chris Davidson and Diego Salinas!
Today's workout is "16.Hell" but you'll have to show up to see all the beautiful details. Just like last year, we combined a few moves from each Open workout to create a special saucy little treat for today. Enjoy!  Sooooooo excited about the awesome group of people ready to kick-off of BOOTCAMP 615 TOMORROW! These people don't know each other very well yet, but they will soon come together as a team to achieve some really amazing things...and I just don't know of a better way to spend the day! Over the next 6 weeks, we’re gonna: - get really fit - learn tons about nutrition do’s & dont’s - conquer our mental obstacles - and help each other live our best lives possible! Now, this isn’t going to be easy...nothing worth it ever is. But we’re all committed to at least trying it out together during the kick-off event TOMORROW...which is the first step toward our BEST health & fitness ever in just 6 weeks. There are actually TWO SPOTS left, and you can "try it before you buy it" for just $49. I’d love to fill that spot with another ROCK STAR personality who's ready to achieve great things. Call us ASAP at 615-496-4080. P.S. You can also get on the waiting list for our camp that starts in October - let us know if that’s better for you, or if you’re in NOW! Today's CrossFit Workout
Strength: Front Squats Conditioning: 3:00 AMRAP 6 Thrusters (95/65#) 6 Box Jump Overs (24/20”) 6 HR Push-ups Rest 5:00, then Repeat the 3:00 AMRAP *compare to 12-28-15 |
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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