• 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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  • WORKOUT OF THE DAY- Monday, June 30th
    posted June 29

    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!

    Monday:

    20 min cap.
    Buy in: 100 double unders (sub 100 crosses or 300 singles)
    5 rounds
    5 thrusters 155/105
    10 ring dips

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  • 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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