• WORKOUT OF THE DAY
    posted June 22

    From now until August we won’t be posting any workouts.

    Not because we want to piss you off, it’s because we want to challenge you to do things you may not be comfortable with.
    We notice that a lot of people tend to cherry pick which workouts they’d like to do, and part of increasing your health and ability to do more, is to do things you don’t necessarily want to do.
    But I can promise you that you will not only look and feel better after it’s all said done, but your mindset will be a much stronger one, knowing that you did something good for yourselves that you didn’t necessarily want to do to begin with. Please come in and take advantage of the services we are providing, and be fitter/faster/stronger/more healthy/harder to kill.
    Even if you have an injury, we’ll work around it, or create an entirely new workout for you.

    Best,

    CFHW

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  • WORKOUT OF THE DAY -Wednesday, June 11th
    posted June 10

    Wednesday:
    A. Front Squats
    70% 3r, 80% 3r, 90% AMRAP

    B. 7 rounds for time:
    3 strict CTB pull pull ups
    3 Jerks 175/115
    9 straight leg RDL 175/115

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  • WORKOUT OF THE DAY -Tuesday, June 10th
    posted June 09

    Tuesday:

    A. Skill: muscle up work (add a forward roll if they know how to do muscle ups)

    B. Run 3 miles *Fartlek style (don’t know what Farlek is? ….google.com)
    *3 times highland loop + Sycamore loop

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  • WORKOUT OF THE DAY -Monday, June 9th
    posted June 08

    Monday:
    A. Back Squat
    EMOM 7 min
    5 reps @ 70% of 1RM

    B.
    5 rounds for time:
    3 mid hang (from mid thigh) power cleans @ 80% of 1RM
    6 box jumps 30″/24″
    12 unbroken push ups

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  • WORKOUT OF THE DAY -Saturday, June 7th
    posted June 06

    Saturday:

    A. Bench Press
    65% 5r, 75% 5r, 85% AMRAP

    B. For time:
    500 meter row
    12 HSPU w/ Paralettes (people who struggle with HSPU should scale accordingly)
    500 meter row
    12 strict HSPU
    500 meter row
    12 kipping HSPU

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  • WORKOUT OF THE DAY -Friday, June 6th
    posted June 05

    Friday:

    A. Row 2k for time

    B. OHS
    Find 1RM
    Beginners that struggle with OHS must work on form/pvc/mobility.
    We will be repeating this process every Friday for a while.

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  • WORKOUT OF THE DAY -Thursday, June 5th
    posted June 04

    Thursday:

    A. Jerk from rack
    Find 1RM

    B. “Fran”
    21-15-9
    Thrusters 95/65
    Pull ups

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  • WORKOUT OF THE DAY -Wednesday, June 4th
    posted June 03

    Wed. June 4th WOD:

    A. Front squat
    65% 5r, 75% 5r, 85% AMRAP

    B. “Diane”
    21-15-9
    Deadlift 225/155
    HSPU

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  • WORKOUT OF THE DAY -Tuesday, June 3rd
    posted June 02

    Tuesday:

    A.Power Clean (from high hang)
    Find 1RM

    B. 5k run for time.
    Oh snap!
    Coaches, bring some sunscreen, and a lawn chair.
    Members, bring some headphones, and make sure you drink plenty of fluids.

    5k= 3 times highland loop + 800 meter loop (orange street)

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  • WORKOUT OF THE DAY -Saturday, May 31st
    posted May 30

    Eat a big dinner/breakfast. This week is gonna be heavy!

    Saturday:

    “Fight Gone Bad”
    3 rounds with 1 min rest between rounds:
    1 min wall ball 20/14 10′
    1 min SDLHP 75#/55#
    1 min box jumps 20″
    1 min push press 75#/55#
    1 min row

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