 REMINDER: This Saturday is our "Christmas in July" workout. We'll hold 8 a.m. & 9 a.m. classes.
Strength: Back Squats Conditioning: "Diane" 21-15-9 Deadlifts (225/185#) HSPU *compare to 8-28-13  We have a few new members who haven't been introduced yet (our apologies). Please help us welcome Maddie Campbell to the CFH family!
Strength: Back Squats Conditioning: Lunges & Chin-Ups  Super-strong Talia Van Doran showin' how it's done!
Strength: Find 1RM Back Squat Conditioning/Skill Work: HSPUs and DUs Mark your calendars: July 4 - 8 & 9 a.m. classes ONLY July 5 - CLOSED  Strength:
Back Squats (note - we will test your new 1RM on Tuesday) Conditioning: 5:00 AMRAP 10 Push-Ups 10 Alternating Pistols THEN 5:00 Rest THEN 5:00 AMRAP 10 T2B 20 Double-Unders  Please help us send HAPPY BIRTHDAY wishes to Jessica Trimbell today!
...AND...she and her honey recently tied the knot, so let's send congratulations and best wishes to the new Mr. & Mrs. Przulj as well! Strength: Back Squats Conditioning/Skill work: 10 Alternating Pistols 5 HS Shoulder Touches 3 Bridge Ups  Please help us welcome the newest member of our CFH family, Maddie Barnes! She's been CrossFitting for a while, so she's able to jump right into the group classes. Please be sure to say hello and give her a big CFH welcome the next time you see her in class.
Strength: Back Squats Conditioning: 8:00 AMRAP 10 T2B 10 Burpees 30 DUs  It's official! Homer Britton earned his CrossFit Level 1 Certificate and is working his way through the intern program here at CFH. He's doing fantastic, and we know he's going to be an awesome coach for you guys. Big congrats to you, Homer...and welcome to the coaching team!
Strength: Back Squats Conditioning/Skill: DUs, Pistols, Barbell Roll-outs  This weekend is the Central East Regional CrossFit competition in Cincinnati, Ohio and we are SO excited to travel with some of you guys to check out the top competitors. Can't wait to see who goes to the CrossFit Games in July! For those of you not able to make the trip, check out games.crossfit.com over the weekend for event details, leaderboard info, and even live streaming of the events! Thanks to Ryan Flood, all classes WILL RUN AS SCHEDULED.
Strength: Back Squats Strength: Press
 Lots of hard work yesterday to find some really good data points in your testing! We'll keep it going today with Back Squats then a few more skills tests.
Strength: Find 1RM Back Squats Skills Test(s): Pull-ups, HSPU, Ring Dips  Be sure you scale appropriately this week. Some of the skills should be difficult, but the weights should stay lighter so you can de-load and prepare for next week's Testing Week. Eat well, hydrate, get plenty of rest, and recover properly so you're ready to go!
Strength: Back Squats Conditioning: 4 Rounds 10 Wall Ball (20/14#) 10 Push-Ups *compare to 1-14-14  We are born with an innate ability to move and use our bodies the "proper" way, which is why a toddler's squat looks like this. We can learn a lot from the young ones in our life!
Strength:Back Squat Conditioning: A few work/rest rounds of High Knees, Back Extensions, and Mountain Climbers  Yay - it's FRIDAY FUNDAY! That means today's class is all about the FUN stuff that YOU want to do. Want to work on a lift we haven't done in a while? Do it. Want to practice a skill you haven't been focusing on? Go for it. Want to learn 'that thing' you see other people doing? Let's give it a shot!
Strength: 2-sec Pause Back Squats Conditioning/Skill: Whatever you want...really.
 Everybody chime in here and help us send huge kudos and congrats to our next Mommy-to-be, Maricel Martinez!
Strength: Back Squats Conditioning: 3 Rounds for time 20 Shoulder-to OH (115/75#) 25 Pull-Ups 30 KB Swings (55/35#)  Please help us send HAPPY BIRTHDAY wishes to Landon Reef today!
Strength: Back Squats Conditioning: 10:00 AMRAP 10 DB Thrusters (heavy) 10 Burpees *Start the workout with 10 Box Jumps (24/20") *Every 2nd minute, stop what you're doing and complete 10 Box Jumps *compare to 1-10-14
 Please help us send HAPPY BIRTHDAY wishes to Jay Granderson today. He's one of our early birds, so you may not know him if you only come to the night classes. We're sure he'd appreciate a quick note on the private Facebook group from you anyway!
Strength: Back Squats Conditioning: SPRINT THROUGH THIS 3:00 AMRAP... 6 Thrusters (95/65#) 6 Box Jump Overs (24/20") 6 HR Push-ups THEN Rest 5:00 THEN Repeat the 3:00 AMRAP |
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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