Wednesday July 17th
"Ring My Bell"You may have noticed the new PR board next to the office. For those of you who are already up there, Congratulations! Your diligent hard work is paying off. We all have goals (and if you...
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Thursday July 18
Is that Rich Froning? Must be the shoes.MOD:EMOM Hang Snatch x 3 Power or squat your choice10 MinCore Challenge work WOD:50 DU10 Thruster (115/75)10 TTB10 Power Snatch10 Burpee Box Jump, 50 DU10...
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Friday July 19th
We want vertical shins on the box squat.Meredith shows is doing a nice job here.Check K-Starr teaching the box squat. http://youtu.be/kxBM9vSjRXEBecoming Popeye Spinach. Love it or hate it, it's one...
View ArticleMonday July 22 and Week 4 Challenge
Row Row Row That Boat!4A)Advanced Partners row 10,000 mAdvanced Individuals row 5,000 mBeginner Partners row 8,000 mBeginner Individuals row 4,000 mMeters do not have to be completed in one day, break...
View ArticleTuesday July 23
MOD:1 RM SnatchRing that bell baby After perform a total of 5 min in a plank (style of which is your choice) MOD:10 min AMRAP12 DU9 TTB5 Thruster (moderate weight)
View ArticleWednesday July 24th
MOD:2 roundsPush Press x 10 Into max ht ball shots heavy x 5 WOD:Row 1 k30 Power Clean 135/95 ADV Scale up to 155/10550 Burpees
View ArticleThursday July 25th
Today is a test day. GO for it. Leave nothing to chance. MOD:Gymnastic Goal Work WOD:“Nancy”5 RoundsRun 400m15 OHS (95/65)
View ArticleFriday July 26th
MOD:1 RM Clean and JerkRing that Bell again5 Min plank hold (style of your choice) WOD:Deck of Card WOD:Class Choice on the Movements2-10= that many repsJ, Q, K = 12 RepsA = 15 RepsJoker= other team...
View ArticleWeek 5 Challenge and Monday's WOD
The challenge for week 5 is just a Workout. This is in addition to the WODs for the week. 10 minute AMRAP: goal is go fast with very little restTeam:5 partner deadliftssack race KB carry to wall (3...
View ArticleTuesday July 30th
MOD:Bench Press 1 RMand3 sets of max toes to baradvanced must be strict.WOD:"Broken Down Grace"30 Deadlifts 135/9530 Hang PC 135/9530 Front Squats30 Push Press
View ArticleWednesday July 31st
MOD:1 RM Back Squatand3 sets of max strict pull-upsWOD:3 RoundsRun 800m50 Sit-ups25 Push-upsADV Scale up4 RoundsRun 800m50 Sit-ups25 HR push-ups
View ArticleThursday, August 1st
MOD:20 minutes gymnastics practiceWOD: 3 rounds50 air squats5,7,10, or max (depending on skill level) STRICT ring L-sit pull-ups10 Hang Power Snatch at 50% 1 RM (MUST be unbroken!)Scale Down:5 Jumping...
View ArticleFriday? Dang it feels like Tuesday.
Remember the Beach WOD is this Saturday at 830am. Meet either at the gym at 8 to caravan, or straight to the lighthouse parking lot. Be there or be circle gets the square.MOD:15 RM Shoulder...
View Article3 Days Left
Have you met your athletic potential yet? Not sure??? What do you mean you don't know? OH SH*T!! You are about to miss this...The World Wide WOD is an entry level crossfit competition that will...
View ArticleBig news this week coming out from CFHP
Stay tuned to find out more.We are going to shift the program design starting this week back to a strength cycle with a focus on structural stability (something every crossfitter desperately...
View ArticleWEEK 6 WOD-A-THON
OH BABY, BABY (WEEK 6) (GIRL WOD CHALLENGE):Pick one workout from part A and then do part B anytime throughout the week 6A) FrangieAs a team: 40-30-20 / Individuals: 21-15-9Pull upsPush upsSit upsBare...
View ArticleTuesday 8/6
MODsbr {mso-data-placement:same-cell;}1.Touch & Go Power Clean & Power Jerk: 4 sets of 3&3, (no dumping after the power cleans!)rest 90 seconds between sets: (Intermediate from the hang, or...
View ArticleLast Day to register for the World Wide WOD. DO it!
You know you want to compete.www.thegaragegames.comMOD:Part A) 4 Rounds ofFront Squat 3 reps @ 22X2Rest 20 SecondsRing Push-ups/Parallete Push-upsMax Reps (leave about 2 in the tank) @ 31X1Rest 90...
View ArticleAMRAP Day!
MOD)Part A1) strict pull-ups 6-8 reps@ 31X0 or 31A0 (assisted)rest 30 secondsPart A2) GHD sit-ups 10-12 repsrest 30 secondsPart A3) RDL 12 reps@ 2020Rest 1 minuteComplete for 3 setsWOD:15 min AMRAP5 SA...
View ArticleFriday- social night at the Sand Gnats Game!!!
Meet at the game Friday so I am told,bring family and friends. The beer will be cold.The smell of the grass and the crack of the bat.CFHP night at the game will be where it's at.PreMOD- 3 attempts at...
View ArticleMonday August 12
MOD:3 Position Power SnatchHigh Hang, Knee, Floor4 total setsrest 2 min between setsWOD:6 Min AMRAP1k Rowthen remaining time is 5 burpees and 15 double under AMRAPPost WOD:Tabata Sit-ups
View ArticleTuesday August 13th
MOD:A. Back Squat 1 RM at 30X0must be on tempo to countB. Take 85% of whatever squat you got and perform 1 max set at a 30X0 tempo.WOD:15 min AMRAP200 m Run8 x clapping push-ups16 x overhead walking...
View ArticleWednesday August 14th
MOD:Power Clean 1.1.1 @ (rest 10 sec between single attempts) Beginners: Hang Power Clean x 5 reps 4x5 reps5 total setsWOD:4x at each, then rotate! - rest 100 seconds between sets. (24min) meaning do...
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Thursday August 15th
MOD:Hang Power Snatch Complex (Psn, BnPP, OHS) :4 sets of 3x3x3 (12 minutes) - 3 Power Snatch, 3 Behind Neck Push Press, 3 Overhead SquatWOD:20 Minute EMOM (20)Alt EMOM: 5x OHS20x Single Leg Lateral...
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Friday August 16th
Bobby, Melissa, and RebeccaDid you miss out on grabbing a Captain America Shirt? We are going to order more. Please put your name on the clipboard next to the check in computer. We will order next...
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