* CFH *

Tuesday, May 27

5/27/2014

 
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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

Monday, May 12

5/12/2014

 
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"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

Saturday, May 3

5/3/2014

 
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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#)

Thursday, April 10

4/10/2014

 
Muscle-Ups all around...kudos to John Riddle for joining the Muscle-Up club last night!

PARTNER WOD THIS SATURDAY - APRIL 12! Hint for picking a partner: you'll both use the SAME kettle bell and the SAME medicine ball per team; all other movements can be scaled per person.

Strength: Snatch Balance + OH Squats

Conditioning / Skill:
3 sets, NFT
3 MUs
40 DUs
10 T2B

Monday, April 7

4/7/2014

 
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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

Monday, March 31

3/31/2014

 
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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

Friday, March 21

3/21/2014

 
Here it is...the fantastic video recap of last weekend's 14.3 workout. As always, big thanks to everyone who captured and created this video...Charlotte, Zack, Manda, Tressa, Erica! (it takes a village) Take a peek and use it to get pumped up for tomorrow's CF Open 14.4 workout!

Today we have Back Squats, then a Met-Con with HSPUs and DUs. Enjoy!

Friday, March 14

3/14/2014

 
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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

Saturday, March 1

3/1/2014

 
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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.

Thursday, February 27

2/27/2014

 
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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

Friday, February 21

2/21/2014

 
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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

Saturday, February 8

2/8/2014

 
TOMORROW is our seminar with Molly Metz and her team from JumpNRope! Rumor has it that the world record for double-unders in one minute is 164. Weeellll, check out this video of Trevor Norris doing 169 at one of last year's CrossFit Regional events!

We can't wait to get this group of talented coaches in here to work with you guys. You should be PUMPED about this!


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#)

Monday, February 3

2/3/2014

 
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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!

Saturday, February 1

2/1/2014

 
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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).

Tuesday, January 28

1/28/2014

 
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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

Saturday, January 18

1/18/2014

 
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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



Monday, January 6

1/6/2014

 
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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



Tuesday, December 3

12/3/2013

 
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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


Friday, November 22

11/22/2013

 
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Strength: Push Press

Conditioning: 5 Rounds
10 Wall Ball (20/14#)
10 Parallette Pass-throughs
20 Double-Unders

*compare to 4-21-12

Tuesday, November 5

11/5/2013

 
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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


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    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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