• 03052015

    You are all truly inspiring!  Friday night Open activities are something I look forward to every season.  I know that my performance on Friday was subpar.  I know that because I came back and crushed my previous scores on Monday.  Positive encouragement is incredibly useful and uplifting.  However, let’s remember that the truth, even if it hurts, is just as, if not more, powerful.  If you know that someone can do better, look them in the eyes and tell them so.  Then when they speak to you about what is going on in their lives, continue to look at them in the eyes and really try to understand what they are saying.  Our family at the gym doesn’t grow by dripping sweat on the same floor; it grows by knowing who each other is.  For instance, I know Shane’s beard can punch harder than most men; Wendi would rather push press than split jerk, but she keeps trying; Nicole has to take a deep breath and exhale rapidly while visualizing a lift.  The list goes on, but the point I am trying to make should now be apparent.  We all need to know what drives us, pushes us, and makes us.  We are a family and one that I would do anything for.  None of us are always rainbows and sunshine, but in our family we can find the light that we need to get to where we want to be.


    1) TABATA

    Row for calories





  • 03042015

    1) 5XME 

    HS Holds

    2) EMOM for 14 minutes

    Even: 30 DU

    Odd: 7Front squats + 4Push press 95/65

  • 03032015

    1) Every 90sec for 5 rounds

    2 Cleans + 1 Jerk AHAP

    2) 5 min AMRAP

    15 Wall balls

    10 Pull-ups

    rest 3 min

    5 min AMRAP

    15 Burpees

    10 Pull-ups

  • 03022015

    CFOH make sure you have your scores submitted tomorrow before 4:30PM so we can validate them. Once again great job on the first week of the open!

    1) Every 90sec for 5 rounds

    3 Full snatches AHAP

    2)  12-14-16-18

    KB Swings AHAP 

    KB Lunges same weight as swings

    800-600-400-200m run at the beginning and between each round



  • 02282015

    Part 1

    I once heard a story about a farmer. This particular farmer just so happen to have a brand new baby calf on his farm. This farmer picks the baby calf up and puts it over his head. (Cue lion king music) The next day the man comes around to do his daily routine and decides to pick the calf up again. Then next day he comes and does it again. Everyday this farmer comes and pick up the calf. You can imagine as the calf gets bigger it get increasingly harder to put over his head. Still, the man puts the calf over his head. This continues day after day. Month after month, until this farmer is putting a full grown cow over his head. How would this apply to crossfit?


    1) Take 12min To work up to a 2RM Back squat

    2) EMOM For 7minutes

    5 Burpees

    Double under the rest of the round

  • 02272015

    Tomorrow is the big day ladies and gentlemen. If you need a Judge for tomorrow please show up between 4 and 7 pm. If you cannot make those times just let any of our coaches know and we will make accommodations.  

    WORKOUT 15.1
    Complete as many rounds and reps as possible in 9 minutes of:
    15 toes-to-bars
    10 deadlifts (115 / 75 lb.)
    5 snatches (115 / 75 lb.)

    WORKOUT 15.1a

    1-rep-max clean and jerk

    6-minute time cap


    These workouts begin with the athlete standing under their pull-up bar with the barbell loaded to the appropriate weight. After 15 toes-to-bars (sit-ups or hanging knee raises for scaled divisions) are completed the athlete will move to the barbell to perform 10 deadlifts followed by 5 snatches. After the last snatch is completed the athlete will move back to the pull-up bar and start their next round.

    Your score for Workout 15.1 will be the total number of repetitions completed.

    As soon as the clock reaches 9 minutes and Workout 15.1 is complete, Workout 15.1a will begin with the same running clock. The athlete will have from 9:00 to 15:00 to complete Workout 15.1a.


  • 02262015

    1) 4 Rounds for time

    400m run

    500m row

  • 02252015


    CFOH, Thanks for the current participants of the Open. If you haven't signed up yet or if you just have more questions come talk with any of our staff or ask your fellow athletes that have done it before. 

     1) 50-40-30-20-10

    Burppe box jumps 

    Wall-balls 20/14

    In teams of two while one person does burpee box jumps the other does the wall-balls then you each switch. Each person must complete half the reps of each movement each set.  If you finish before your partner you can rest until they're done.

  • 02242015

    1) 3x1000m Rows 

    2) 3 Rounds for reps

    :60 of Sit ups

    :60 of Planks

    :60 of TTB

    :60 of KB Twist

    :60 of V-ups

    Rest :60

  • 02232015

    Remember guys and gals the OPEN is 5 days away. Do not miss your opportunity to show the rest of the community what you're made of. Sign up now!

    1) Every 20 seconds for 12 minutes perform

    2 Strict Pull-ups

    2) 12-9-6-3

    Man Makers 

    x10 Double unders

    (120,90 etc..)

  • 02212015

     Let’s capitalize on goal setting. When you create a goal, it needs to be specific, attainable, and set into a time frame. If I were to say that I wanted a 1000 pound deadlift in one week, I would be setting myself up for mental defeat. However, I could say that I want to increase my deadlift by 20 pounds in 60 days. Be reasonable with yourself, and consider how realistic the goal is. But you cannot forget the big picture. Why are you doing this? Why would I want to increase my deadlift by 20 pounds in 60 days? It is not necessarily the end goal I am directly targeting; it is a set of smaller goals that I am using to build towards my end goal. Like Michael said, “you have to be strapped in for the long haul.” Peel the layers back and truly look inside yourself for the answer to what you want out of your training. Tell others about your goals so that they can support you in achieving them. It always feels great knowing that you said something, did something, or pushed in just the right way to help move someone towards theirs access. Telling someone else keeps you accountable on a personal level. Writing out your goals on paper and looking at them every day keeps you focused.

     I challenge you to write out your goals on paper and look at them more than once in the time period that you specified your goals to be completed. If you would like some help finding a goal for you, contact any one of us at CFOH.


    1) 5Min AMRAP 

    Alternating KB Snatches AHAP

    2) 2 Rounds


    Deadlifts 75/45


    Hanging L-sit holds

  • 0220215

    1) 7 Min AMRAP

    5 Front squats 155/115

    7 Bar facing burpees


    2) For time

    100 Jumping squats

    Every 20 Run 200m 


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