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Workout of the Day
CROSSFIT 3 rounds of Cindy 20 Thrusters, 95#/65# 3 rounds of Cindy 15 Thrusters, 115#/75# 3 rounds of Cindy 10 Thrusters, 135#/95# 3 rounds of Cindy CROSSFIT LITE “Tabata This” Pullups Situps Air...
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CROSSFIT 3 rounds: 250m row 15 hang power cleans, 95#/65# 20 up downs 15 hang power cleans, 95#/65# *Full sprint* *Muscle cleans from hang are fine* *Up downs are burpees without the jump and clap,...
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Workout of the Day
Great Job to all of our competitors yesterday and thank you to our judges for helping with the Winter Challenge! Sunday, December 15, 2013 CROSSFIT “Donny” 21-15-9-9-15-21 Deadlifts, 225#/155# Burpees
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Workout of the Day
CROSSFIT 3 rounds of Cindy 20 Full snatches, 95#/65# 3 rounds of Cindy 15 Full snatches, 115#/75# 3 rounds of Cindy 10 Full snatches 135#/95# 3 rounds of Cindy CROSSFIT LITE “500” aka the Filthy...
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Workout of the Day
Congratulations to Gina and Andy on their baby girl Eleanor Amelia! Born December 4th weighing in at 7lb 10oz. CROSSFIT AMRAP in 3 minutes 7 Front squats, 95#/65# 7 Burpees Rest 6 minutes then… AMRAP...
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Workout of the Day
Upset you missed the Winter Challenge this year? Don’t be – You get to train with the reigning Men’s champ Rocky “Easy Day” Warden each and every week. CROSSFIT “The Filthy 50″ 50 Box jump, 24 inch...
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Workout of the Day
CROSSFIT 10-9-8-7-6-5-4-3-2-1 Clean and jerks, 135#/95# Lateral step overs CROSSFIT LITE 5 rounds for max reps: Row 1 minute Max Calories Max wall balls 1 minute Rest 3 minutes between rounds...
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Workout of the Day
CROSSFIT 3 rounds: 15 Lateral bar hops 30 lunge steps 15 Back squats, 135# CFH December 2013 Programming_ALL
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Workout of the Day
CROSSFIT 750m row 10 push presses, 135#/95# 30 deadlifts, 185#/125# 10 push presses, 135#/95# 750m row CROSSFIT LITE 5 rounds of: 7 muscleups 100 squats Note: If you can’t do muscle ups sub 3...
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Workout of the Day
CROSSFIT “Michael” 3 rounds: 800m run 50 back extensions 50 sit ups CFH December 2013 Programming_ALL
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Workout of the Day
CROSSFIT “Fran” 21-15-9 Thrusters, 95#/65# Pull ups CROSSFIT LITE Strength: Handstand pushups 5×5. Scale range of motion as necessary. Be sure to keep spine straight to avoid injury. On each...
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Workout of the Day
CROSSFIT EMOM for 20 minutes: 3 squat cleans 20 double unders CROSSFIT LITE 1-2-3-4-5-6-7-8-9-10 Handstand Pushups 10-9-8-7-6-5-4-3-2-1 L-Pullups Explanation: 1 Handstand pushup, 10 L-pullups, 2...
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Workout of the Day
Focused! CROSSFIT AMRAP in 12 minutes: 9 toes-thru-rings/toes-to-bars 6 deadlifts, 225#/155# 3 muscle ups Announcements: 2014 Schedule Enhancements Paleo Challenge Info
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Workout of the Day
CROSSFIT EMOM for 20 minutes: Odd, 5 Overhead squats Even, 10 Pull ups *OHS RX=as heavy as possible while going unbroken* CROSSFIT LITE “The Longest Burpee” 50 Rounds for time -1 Air Squat -1 Sit...
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Workout of the Day
CROSSFIT “Gator” 8 rounds: 5 front squats, 185#/125# 26 ring push ups CFH 2014 Class Schedule
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Workout of the Day
CROSSFIT “Isabel” 30 Snatches, 135#/95# CROSSFIT LITE 21-15-9 Slam Ball Thrusters Pullups Finisher: 2 rounds: 1 minute Max Plank Hold 1 minute rest 1 minute max mountain climbers 1 minute rest...
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Workout of the Day
CROSSFIT SURPRISE NEW YEAR’S EVE WORKOUT! NO CLASSES ON NEW’S YEARS until the evening! STAY TUNED FOR PROGRAMMING and a FRESH START on JANUARY 2nd!
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