Category:

Tuesday, December 31

12/31/2013

Please help us send HAPPY BIRTHDAY wishes to Stacy Crandall today!

TWO REMINDERS:

Holiday Hours...9 a.m. and Noon classes only today; CLOSED Wednesday; CLOSED Thursday.
If you are participating in the American Red Cross "Blood, Sweat, and Cheers" event with us on Saturday, January 11, YOU MUST DONATE BLOOD BEFORE JANUARY 5!

Strength: OH Squats

Conditioning:
3 Rounds
30 Wall Ball (20/14#)
20 Sit-Ups
10 Box Jumps (24/20")

Cash-out: Row 1k for time

Our next 101 class begins Monday, January 6. Know someone who would make a great addition to our CFH community? Spread the word! Want to help someone get healthy or kick their fitness up a notch? Wait until the last minute to do your Christmas shopping? What a great gift idea!

Strength: OH Squats
Conditioning: 10:00 AMRAP
10 Power Snatch (50%)
10 Squat Bar Hops
10 Sit-Ups

Thursday, December 12

12/12/2013

Heads up...we're doing the super-fantastic "12 Days of Christmas" workout this Saturday! You'll pair up to help each other keep track, and we'll run two heats so please plan to stay just a little longer than usual.

Strength:
Overhead Squats

Conditioning:
6:00 cap
Start with 60 sit-ups, then get as many Wall Ball reps as possible in the remaining time.

Saturday, November 30

11/30/2013

You've had plenty of time to rest, carb up, sleep off the alchohol, etc...and now it's time to get back to work!

For time:
(115/75#)
30 OH Squats
30 SDHP
30 Front Squats
30 Press
30 Lateral Hops
30 Floor Press
30 Front Rack Lunges

Tuesday, November 12

11/12/2013

Everyone has now completed the weigh-outs and these guys and gals ROCKED this challenge! As a group, they lost more than *SIXTY-EIGHT POUNDS* and more than *FIFTY INCHES* in only eight weeks (and that's in the chest, waist, and hips only...if you throw in the navel and thigh measurements, the numbers just get crazy big). That's awesome - please dish out huge kudos this week!

Let's keep the kudos rolling for a number of CFH athletes...Jennifer Perrier placed 1st in her age group in the Trevecca 5K challenge this past weekend; Lisa Stroud got a podium finish at the "Aged to Perfection" competition Saturday by placing 3rd in her age group; and Manda Patrick & Chelsea Rank did great on their runs during the Vegas Ragnar Relay! We can't wait to hear some of those stories...

Strength: Front Squats

Conditioning:
21-15-9
OH Squats (115/75#)
Pull-Ups

Friday, October 25

10/25/2013

It's official! Ryan Flood has his Level 1 CrossFit certification in hand and will now start his internship program with us. You'll see him shadowing classes and he'll start helping out around the box soon. Be sure to congratulate him when you see him.

Strength: OH Squats

Conditioning:
12-9-6
One-arm HEAVY DB Snatch
Pull-Ups

Thursday, October 17

10/17/2013

Please help us welcome the most recent graduates of our 101 program to the CFH family. This group is super talented and we can't wait to see what they bring to the group classes...watch out, gang!

Strength: OH Squats

Conditioning: Tabata stuff

Monday, October 7

10/7/2013

Help us send TWO CFH family members a few HAPPY BIRTHDAY wishes today, please. Shawn Lott's birthday was Saturday, and yesterday was Jason Jenks' special day. Happy Birthday, guys!

Strength: OH Squats

Conditioning: 8 min AMRAP
5 Snatch
25 Double Unders
5 HSPU
20 Russian Twist

Wednesday, October 2

10/2/2013

Please help us welcome Shelby as the newest member of the CFH family! She's been CrossFitting for a while now, so she was able to jump right in with us. If you haven't seen her in class yet, please introduce yourself and make her feel welcome.

Strength: OH Squats

Conditioning:
8 min AMRAP
10 Pistols
10 T2B
10 Push Press (115/75#)

Saturday, September 28

9/28/2013

Congratulations to all of our athletes on the Lurong Paleo Challenge! Everyone has now completed their first three challenge WODs and we're posting some really great scores. Cheers to each of you!

Today's WOD:
50 Jumping Lunges
20 OH Squats
20 T2B
50 Jumping Lunges
15 OH Squats
15 T2B
50 Jumping Lunges
10 OH Squats
10 T2B

Thursday, September 26

9/26/2013

Don't forget: if you want to include anything specific in the PROGENEX order, let us know this week. Also, Warrior Dash is Saturday, October 5; there's a CFH group going and it looks like registration is still open!

Strength:
OH Squats

Conditioning: For time, complete the following...
Row 50 calories
30 Burpees
30 Pull-Ups
50 KB Swings (55/35#)

Friday, September 20

9/20/2013

Congratulations to everyone on the Lurong Paleo Challenge! These guys and gals are wrapping up their first week and doing great in their challenge WODs. Also, Shannon and Jennifer are competing in "Takes 2 to Tango" on Saturday; a few of you are doing the Warrior Dash October 5; and Ryan is signed up for the "Scary Strong Games" October 19-20. What are YOU doing to improve your health and reach your goals?

Strength: OH Squats

Conditioning:
3 Rounds
20 BB OH Lunge Steps (95/65#)
20 Lateral Burpees

Saturday, August 24

8/24/2013

Partner WOD today!

50 Back Squats (135/95#)
40 Pull-Ups
30 Shoulder-to-Overhead
50 Front Squats (85/65#)
40 Pull-Ups
30 Shoulder-to-Overhead
50 OH Squats (65/45#)
40 Pull-Ups
30 Shoulder-to-Overhead

Wednesday, July 31

7/31/2013

Strength:
Find 1RM OH Squat

Conditioning:
5 sets, not for time
10 Burpees
10 Partner WB Sit-Ups

What about those July goals?
Did you reach yours? If not, how close did you get?
Either way, what are you going to do to build on it for August?

Tuesday, July 23

7/23/2013

Huge kudos are in order for two of our CFH athletes: Manda Patrick just ran the Ragnar Northwest Passage Race in Seattle (and happened to PR her 5K time on her first leg of the run).
Rainy Atherton tackled the Chicago 1/2 Marathon this past weekend and PR'd her time by more than 8 minutes! Congrats to you both, ladies - well done!

Strength: OH Squats

Conditioning:
3:00 cumulative HS Hold
THEN
100 squats for time
THEN
:60 ME push-ups

Saturday, July 20

7/20/2013

Photo credit: Games.CrossFit.com

The CrossFit Games start next week, and the first event was announced as "Naughty Nancy." Of course, we don't know exactly what that means, but it's a great connection to our "Girls of Summer" here at CFH...so we're going to tackle the benchmark WOD "Nancy" today.

Read this quick article to be sure you're set up properly and ready to watch when the excitement starts; it looks like you WILL NOT be able to watch over the web this year.

"Nancy"
5 Rounds
Run 400m
15 OH Squats (95/65#)

Friday, July 19

7/19/2013

Happy Friday, everyone!

Strength: OH Squats

Conditioning:
Not for time, 5x5 Box Jumps (focus on height)
For time, Row 500m

Thursday, July 11

7/11/2013

We have another birthday to celebrate today - HAPPY BIRTHDAY wishes go out to Erica Gamble!

Strength:
OH Squats

Conditioning:
21-15-9
OH Lunges (75/55#)
C2B Pull-ups
Over-bar Burpees

Tuesday, June 25

6/25/2013

Don't forget - we have a number of helpful resources to help you stay on track and make it easy to eat clean. Take advantage - no excuses!

If you want Paleo meals prepared and delivered here for you each Monday, contact Lisa at My Paleo Works.
[CSA information deleted - new contact coming soon]
We also now carry delicious Paleo bars which are homemade by a local young lady & CrossFitter named Khristin. Her family has a farm in Mt. Juliet and they would love to start delivering farm-fresh eggs here for you as well. Eggs are $3/dozen so let us know if you're interested and we'll get this set up soon.

Strength:
OH Squats

Conditioning:
"Fran"
21-15-9
Thrusters (96/65#)
Pull-Ups

*compare to 2-14-13

Monday, June 17

6/17/2013

What a FANTASTIC weekend! The group pictured here tackled a beat-down WOD to wrap up the clinic...and survived it! Kudos to everyone who attended - you guys are taking your training to the next level and we see many, many PRs in your future.

Strength:
OH Squats

Conditioning:
EMOM for 10 minutes
3 Deadlifts (70-80%)
5 Tuck Jumps

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