July 2017


1 minute at each station
Wall Ball
Dball Over the Shoulder
Box Jump
Handstand Push up
Dumbbell Deadlift
Rest 1 minute
3 Rnds
Fitness:Sub a Standing Plate Press for HSPU
(Hold plate at your chest then press it above your head, then reset back to chest)
**For the DB deadlift you hold a DB in each hand and perform a deadlift.  Do not DROP THEM.  Set them down.**


800 M Run
20 Dumbbell Rows
20 Dumbbell Push Press
20 Goblet Squats
20 KB Swings
Rest 2 minutes
-3 Rounds-



Katherine S. on power cleans!

The CFH community is constantly transforming as we gain new members and others leave us due to moves, new jobs, and other exciting life changes and opportunities. A bittersweet goodbye was said this past week to Ruby, who found CFH last September when she moved to Baltimore with her fiancé. Ruby made some amazing gains in her short time here at CFH and we will miss her now that she has moved to Chicago! When did you start doing CrossFit? What brought you to CFH? I started CrossFit in September of 2016 to change up my workout plan for my upcoming wedding....