 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  "Ask yourself if what you're doing today is getting you closer to where you want to be tomorrow." Let's hit it hard today and start the week off right!
Strength: Snatch Conditioning: 8:00 AMRAP 15 Wall Ball (20/14#) 30 Double-Unders *compare to: 1-6-14  90-day Paleo Project peeps who have NOT repeated Benchmark #2 yet..."Morrison" is on tap for you guys!
Everyone else...you have a to-do list for today's Met-Con. For time: 20 Deadlifts (225/185#) 30 Box Jump Overs (24/20") 40 KB Swings (55/35#) 50 Double-Unders Run 1 large lap 50 Double-Unders 40 KB Swings (55/35#) 30 Box Jump Overs (24/20") 20 Deadlifts (225/185#)
 Please help us send big HAPPY BIRTHDAY wishes to one of our newest CFH family members, Scott Stilwell!
Strength: Seated Press Conditioning: Ball Slams, Band Pull-downs, and Double-Unders  This group. This group of people...competitors...challengers...(dare I say warriors?)...put forth one HECK of an effort over the last five weeks and WE ARE SO, SO PROUD of every single one of them! Lots of PRs, some great self-surprises, and plenty of good times. Be sure to congratulate these guys and gals when you see them next...and then make the decision to JOIN the fun next year. Until then, any interest in doing an in-house competition on Saturday, May 10?
Strength: Snatch Conditioning/Skill: 3 sets :45 Nose-to-Wall HS Hold 40 DUs :30 L-sits
 Here they are - the newest members of our CFH family!
From left: Scott, Rebecca, Wes, Autumn, Drew, Barbara, and Maritza in front (not pictured: Wendi) Strength: Press & Push Press Conditioning: 3 sets, each for time 20 KB Swings (55/35#) 40 Double-Unders Rest 2:00  This is it! It's time for the CROSSFIT OPEN 14.1 workout!
10:00 AMRAP 30 Double-Unders 15 Power Snatches (75/55#) If you are NOT competing in the open, class will run at 9 a.m. as usual and scaling options are on the whiteboard. See you soon! NOTE TO ALL DROP-IN OPEN COMPETITORS: YOU WILL BE PLACED IN THE LAST HEAT, WHICH WILL START AT 10:50 A.M....SHOW UP, WARM UP, PREP, ETC AS YOU PLEASE AND BE READY TO GO AT THAT TIME.  THIS IS IT...TODAY IS THE DAY...the very first 2014 CrossFit Open workout will be announced at 7 p.m. Central! If you're still thinking about competing, but haven't signed up yet - DO IT NOW!
Seriously, there's no reason to wait any longer (and honestly, we don't want to deal with last-minute registrations as we schedule heats, judges, etc)...so sign up today or forever hold your peace...well, except when you're cheering for your fellow CFH athletes. Strength:Snatch Conditioning: 80 Double-Unders 20 Front-rack lunges (115/75#) 40 Pull-ups 20 Front-rack lunges 80 Double-Unders  So we TOTALLY spaced and never posted the group pic from our Double-Under seminar with Molly Metz and her JumpNRope team. Well, here it is! Let's see those newly honed skills show up in today's MetCon, shall we?!?
Strength: Front Squats Conditioning: 10:00 AMRAP 30 Double-Unders 15 Power Snatches (75/55#) *CrossFit Open 11.1
For today, we're keeping our focus on the CrossFit Open and getting everyone ready for March. Here we go...
4 rounds for time: 5 Squat Cleans (155/95#) 10 C2B Pull-Ups 20 Double Unders THEN Rest 5:00 THEN 12-9-6 OH Squats (135/75#) C2B Pull-Ups THEN Rest 5:00 THEN 4 rounds for time: 10 Deadlift (155/95#) 20 Wall Ball (20/14#)  OUR 6 A.M. CLASS IS CANCELLED DUE TO EXPECTED ICY ROAD CONDITIONS! We'll check the roads again in the morning and post on our Facebook Page about the 8 a.m. class along with the rest of the day's schedule. Stay tuned...
Strength: Hang Clean & Jerk Conditioning: 6 sets, each for time 20 Double-Unders 15 Wall Ball (20/14#) 10 C2B Pull-ups Rest :60 This is your LAST CHANCE to sign up for the Double-Under seminar...we can only fit a few more people in. If you want to join us from 1 - 3 p.m. on Sunday, February 9 to learn from Molly Metz and her amazing team at JumpNRope, you need to REGISTER TODAY!  2:00 AMRAP
4 Muscle-Ups 8 Deadlifts (225/135#) Rest 3:00 2:00 AMRAP 4 Power Cleans (155/95#) 8 C2B Pull-Ups Rest 3:00 2:00 AMRAP 4 Front Squats (135/95#) 8 Toes to Bar Rest 3:00 2:00 AMRAP 4 Power Snatches (115/75#) 20 Double-Unders Rest 3:00 THEN REPEAT THE WHOLE THING! As you can see, today's workout will take 37 minutes after we warm-up, load the bars, and start the clock. Please plan to stay a little longer than usual (or tell us before hand and we'll adjust the workout before we get started).  If you're going to tackle the upcoming "Paleo challenge" (less of a test - more of an educational nutrition window)...be sure you sign up BY THIS THURSDAY! We will send an email this weekend to all participants with details, dates, and a few helpful hints to get started on the right foot.
Strength: We'll start with HSPUs, DUs, and L-sits THEN, we'll go through EMOM of Snatch + OH Squats Conditioning: 6 sets of :30 max HR Push-ups and :30 rest  Registration for the CrossFit Open is...well....open!
"The Open" is for EVERYONE! You can visit games.crossfit.com if you'd like to take a look at the past year's workouts and get an idea of what's in store (though they DO like to surprise us). If you have even one little competitive bone in your body, we encourage you to sign up and use this opportunity to gain an appreciation for your strengths, weaknesses and mental toughness. You may or may not notice our programming changes throughout the year as we focus a little more on strength, a little more on conditioning, a little more on building that engine, a little more on honing those skills, etc...but you can't help but notice the changes we'll implement over the coming weeks as we head into the Open (YAY!). We just want to take a moment to send big thanks to CJ Martin with CrossFit Invictus for being such a kick-ass coach and programming some great workouts. After following him for a while, understanding his methods, and seeing the results he produces, we totally decided to share the love with you guys. Today's workout: 5 sets, each for time: 5 Power Cleans (185/115#) 10 C2B Pull-ups Rest :60 between sets THEN Rest 5:00 THEN 5 sets, each for time: 100 Singles 5 Power Snatches (135/95#) Rest :60 between sets THEN Rest 5:00 THEN 5:00 AMRAP 10 Front Squats (135/95#) 10 Pull-ups 20 Double-Unders  MORNING CLASSES ARE CANCELLED DUE TO ICY ROAD CONDITIONS! We'll keep an eye on things as the day progresses and post on our Facebook Page about the rest of the day's schedule. Stay tuned...
Start your week off right by reading through this list and getting in the zone - that necessary frame of mind to tackle your day, your week, your workout, and more. Look for the challenges and find ways to overcome...that's what makes you better! Strength: Back Squats Conditioning: 8:00 AMRAP 15 Wall Ball (20/14#) + 30 Double-Unders  Apparently, the Thanksgiving leftovers got the best of us and we totally skipped announcing Lisa Stroud's birthday yesterday...oops! If you didn't already wish her a HAPPY BIRTHDAY, join us for belated wishes today. Hugs to you, Lisa!
The 12 Days of Fitness challenge is now underway! Be sure you check the window in the new space and complete "Day 1", "Day 2", "Day 3", etc as you wrap up each class. Again, you don't have to complete the movements on specific dates...just tackle them in order and complete all 12 individual days before Christmas. Don't forget to sign the log sheet and let us know you did each one. Strength: Snatch Conditioning: For time, complete the following (5:00 cap) 20 KB Swings (55/35#) 40 Double-Unders 15 KB Swings 30 Double-Unders 10 KB Swings 20 Double-Unders 5 KB Swings 10 Double-Unders  Strength: Push Press
Conditioning: 5 Rounds 10 Wall Ball (20/14#) 10 Parallette Pass-throughs 20 Double-Unders *compare to 4-21-12  All current members should have an email now about the payment processing software. If you don't, please let us know.
Don't forget - the "Aged to Perfection" Masters division competition is this Saturday at CrossFit Talon. Swing by after class to cheer for your CFH family! Also, BARBELLS FOR BOOBS is Saturday, 11/16...spread the word, make a donation, bring a friend or ten, and wear lots of pink! Strength: Push Press Conditioning: Descending ladder 10-1 of One-arm DB Snatch After each round, complete 25 DUs and 7 C2B Pull-ups |
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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