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Wednesday, July 16

7/16/2014

 
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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

Wednesday, June 25

6/25/2014

 
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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

Tuesday, June 17

6/17/2014

 
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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

Friday, June 13

6/13/2014

 
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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

Tuesday, June 3

6/3/2014

 
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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

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

Wednesday, May 21

5/21/2014

 
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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

Tuesday, May 13

5/13/2014

 
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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

Monday, May 5

5/5/2014

 
We never posted the last video from this year's CrossFit Open! Wellll....here's a little Monday motivation for ya.

Strength:
Back Squats

Skills:
3 Sets, NFT - DUs, pistols, and pull-ups

Wednesday, April 30

4/30/2014

 
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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

Thursday, April 24

4/24/2014

 
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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

Monday, April 14

4/14/2014

 
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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

Friday, April 4

4/4/2014

 
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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.

Tuesday, March 25

3/25/2014

 
Check it out - our latest Open workout video montage is here! You guys are ROCKING this competition and we love seeing everyone have such a great time.

Strength: Back Squats

Conditioning: Thrusters and MUs

Note to active members: If you did not receive an email from us yesterday afternoon (and you've checked your spam folder), let us know. We want to be sure everyone stays in the loop with all the fancy schmancy stuff we have going on.

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!

Thursday, March 13

3/13/2014

 
Kudos to Shawn Lott for conquering the monkey bars and checking that goal off the list! What skill are YOU working on this month?!?

Strength:
Back Squats

Conditioning:
8:00 AMRAP
5 Pull-ups
10 Push-ups
15 Squats

Thursday, March 6

3/6/2014

 
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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#)

Friday, February 28

2/28/2014

 
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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

Monday, February 17

2/17/2014

 
A little motivation to start your Monday off right. "I love fear. Behind every fear is the person you want to be. Fear is self-imposed meaning it doesn't exist. You create it; you can destroy it too. It's an intangible."

Strength: Back Squats

Conditioning: For time...
5 Ground-to-OH (185/115#)
10 Ground-to-OH (155/95#)
15 Ground-to-OH (135/75#)
20 Ground-to-OH (115/65#)

Tuesday, February 11

2/11/2014

 
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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

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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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