October 2017

  Congratulations to our September Committed Club Members.  These people attended (and signed into!) 20 or more classes during the month of September.  They showed a solid commitment to CrossFit and, more importantly, to their own personal goals. Keep up the good work! Corryn Wheatly 21 Fernando Elizalde 20 Fez Mabaquiao 20 Next time you see them around the gym, give them a high five (or a hug, hugs are great too)! We do our best to make sure we give credit to everyone who has reached the 20 classes each month.  If you think you should have made the club and don’t see your name, PLEASE reach...

Strength WOD

Take 12 minutes to find a heavy Squat Clean

WOD

21 Squat Cleans
400 Meter Run
15 Squat Cleans
400 Meter Run
9 Squat Cleans
400 Meter Run
Fitness: 95/65
Performance: 135/95
Open: 155/105
It’s all about the squat cleans today.  Your coach will get the bottom of your squat nice and warmed up and your front rack position opened up.  The 12 minute strength WOD should not be a 1 RM.  It should be prep for the WOD.  A heavy load that will give you a nice warm up for when you jump into a lower weight.
Get ready to run!  You can even wear your CFH orange and black today like these supportive athletes…