• WORKOUT OF THE DAY- Tuesday, July 15th
    posted July 14

    Tuesday:

    “Emma’s Birthday”

    3 min AMRAP
    rest 2 min
    6 min amrap
    rest 2 min
    9 min amrap

    15 cal row (sub 600 meter run for large classes)
    20 wall ball 20/14 10′ target
    30 sdhp 24/32
    40 double unders
    30 box jumps 24/20
    20 KBS 24/32
    15 muscle ups

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  • WORKOUT OF THE DAY- Saturday, July 12th
    posted July 11

    Saturday– FIT EXPO!!!

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  • WORKOUT OF THE DAY- Friday, July 11th
    posted July 10

    Friday:
    2 mile run
    Rest 3 min
    3200 meter row
    rest 3 min
    100 wall balls for time 20/14 10′/9′ targets

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  • WORKOUT OF THE DAY- Thursday, July 10th
    posted July 09

    Thursday:

    “Amanda”
    9-7-5
    muscle ups
    squat snatch 135/95

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  • WORKOUT OF THE DAY- Wednesday, July 9th
    posted July 08

    Wednesday:

    For time:
    800 meter run
    21 squat cleans 95/65
    21 toes to bar
    800 meter run
    15 squat cleans 95/65
    15 toes to bar
    800 meter run
    9 squat cleans 95/65
    9 toes to bar

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  • WORKOUT OF THE DAY- Tuesday, July 8th
    posted July 07

    Tuesday:
    A. 1 mile run *time trial

    B.
    For time:
    21-18-15-12-9-6-3
    push press 75/55
    sdlhp 75/55

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  • WORKOUT OF THE DAY- Monday, July 7th
    posted July 06

    Monday:
    A. Run 2 miles *time trial

    B. Back squat
    3-3-3-3-3-3-3-3

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  • WORKOUT OF THE DAY- Thursday, July 3rd
    posted July 02

    We’re back!!! We’ve posted a link to the CFHW Members Only page where you can sign up for the Summer Breeze 5k/10k! We’ll be posting the workouts now specifically for the people who signed up, so that you can see when we are running in the workouts, and you can come in to get your training in!

    Thursday:
    A. Muscle up technique

    B. 5 rounds for time:
    6 muscle ups (sub, 6 transitions)
    10 burpees

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  • WORKOUT OF THE DAY- Wednesday, July 2nd
    posted July 01

    We’re back!!! We’ve posted a link to the CFHW Members Only page where you can sign up for the Summer Breeze 5k/10k! We’ll be posting the workouts now specifically for the people who signed up, so that you can see when we are running in the workouts, and you can come in to get your training in!

    Wednesday:

    5 rounds of “Helen” for time:
    400 meter run
    21 kbs 24kg/16kg
    12 pull ups

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  • WORKOUT OF THE DAY- Tuesday, July 1st
    posted June 30

    We’re back!!! We’ve posted a link to the CFHW Members Only page where you can sign up for the Summer Breeze 5k/10k! We’ll be posting the workouts now specifically for the people who signed up, so that you can see when we are running in the workouts, and you can come in to get your training in!

    Tuesday:
    A. Pose running drills

    B. 4 mile fartlek run

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