Nov 26

Wednesday

cfhq

“Be patient. I see a lot of people and we’re teaching them what they need to know, but if they don’t get it perfect right off the bat they think somehow they’re failing at something or they’re not doing something. This stuff is complicated … it takes awhile to get good at CrossFit.”

—Stephane Rochet, of our Level 1 Seminar Staff, gives advice to new CrossFit athletes

Strength
Power Snatch (a: tech / b: work to heavy 2)

WOD
AMRAP 10min
8 Toes to Bar
10 Burpees
40 Double-Unders

Nov 25

Tuesday

cfhq

Strength
Push Jerk (5×2)

WOD
AMRAP 8min
3 Front Squat (135/95)(165/115)
3 Push Jerk (135/95)(165/115)
8 Box Jumps (24/20)(30/24)

Bonus
4 Rounds Tabata
20sec Hollow Body Hold (Banana)
20 sec Arch Body Hold

Nov 24

Monday

Thanksgiving Week Schedule
Monday-Wednesday – Regular Schedule
Thursday – 10am-1pm (Group WODs @10am/11am)
Friday – Open Gym 10am-1pm
Saturday – Regular Schedule

Strength
A: Deadlift (5×3)

WOD
5 Rounds
15 Wallballs (20/14)
10 Pull-ups
3 Deadlift (70% of A)

Nov 23

Sunday – Rest Day

holidayparty

Thanksgiving Week Schedule
Monday – Regular Schedule
Tuesday – Regular Schedule
Wednesday – Regular Schedule
Thursday – 10am-1pm (Group WODs @10am/11am)
Friday – Open Gym 10am-1pm
Saturday – Regular Schedule

Nov 22

Saturday

holidayparty

In TWO WEEKS we will be hosting our THIRD ANNUAL holiday party! We will be once again taking over KILLINGTONS IN ROSEDALE! They have promised us more space than last year, since we pretty much shut that place down. We have pre-ordered a TON of oven-baked wings and maybe a few (lots) of beer towers. Bring a friend, a significant other, a hitch-hiker, and come celebrate another year in the books!

Open Gym 8-9:30am
main gym floor must be cleared by 9:20am!

WOD – Teams of 2 (9:30/10:30)

3 Rounds
40 Power Cleans (115/85)(135/95)
40 Burpee Box Jumps (24/20)(30/24)
40 KB Swings (53/35)(62+/44+)(USA)
*partition as needed
**one partner working at a time

Nov 21

Friday

WOD - Christine
3 Rounds for time:
500m Row
12 Deadlifts (bodyweight)
21 Box Jumps (20)
*no rx+
**step-ups accepted as rx

Bonus
attack a weakness

Nov 19

Wednesday

77bada4a18d225d_674728

Strength
Overhead Squat (a: tech / b: 5×2)

WOD
AMRAP 8min
3 Power Snatch / 3 Bar-Over Burpees
6 Power Snatch / 6 Bar-Over Burpees
9 Power Sntach / 9 Bar-Over Burpees

(95/65)(115/85)
- log highest round completed + reps

Nov 18

Tuesday

barbellroomDue to the growing popularity of our weightlifting program, we have added more platforms to the Barbell area! We have also added more sets of Pendlay Elite plates and Pendlay Bearing Bars…so come get your lift on! Tuesday night classes are open to all CFH members. If you’re interested in joining the CFH Barbell program, talk to Caio or Austin.

Olympic Weightlifting 6:30-8:30pm

Strength
Push Press (5×3)

WOD
EMOM 16min
e: AMRAP Wallballs (20/14)(24/20)
o: Rest
- for total wallballs

Bonus
4 Rounds
15 sec Hollow Body Hold (Banana)
15 sec rest
15 sec Arch Body Hold
15 sec rest