Apr 23

Wednesday

Skills
OHS skills work 10-15min

WOD - Nancy
5 Rounds for time of:
400m Run
15 Overhead Squats (95/65)

CFH Barbell Members: The next class with MDUSA’s Sean Rigsby is this Saturday at 12pm.

Apr 22

Tuesday

pfbPerfect Food Bars are back in! The fridge is loaded up! Get your fix :)

Olympic Weightlifting 6:30-830pm
limited to 10 athletes – grab a spot on Wodify!

Strength
Power Clean (a: tech work / b: heavy single)

WOD
10-9-8-7-6-5-4-3-2-1
Power Clean (135/95)
Burpee Box Jump (20)
Rx+: full clean all reps

obc5

Apr 21

Monday

cfhq034

“Every day at CrossFit is an anthem of change. It’s a celebration of this strange and incredible organism: the human body. Each gut-wrenching, sweat-dripping workout reminds me of where I was, and where I’m going. And I’m going somewhere good.”
- Paul Jones, Paria Rimrocks, Utah.

May 3rd – CFH Obstacle Course Event!

Open Gym 3-4:15pm

Strength
Deadlift (3×3 @ 65/75/85%)

WOD -Angie
100 Pull-ups
100 Push-ups
100 Situps
100 Air Squats

***SFH Proteins are back in stock***

Apr 17

Thursday

jacob001

Margaritas & Mobility – TONIGHT @ 7:30PM – Reserve a spot on WODIFY!
Open to all members! $5 if you would like some paleo friendly NorCal Margaritas!*
*21+ / please drink responsibly!

Strength
Back Squat (3×3 @ 65/75/85%)

WOD
EMOM 14min
EVEN: Two rounds of the barbell complex:
1 Power Clean, 1 Hang Clean, 1 Front Squat, 1 Push Press, 1 Jerk
ODD: 20 Double Unders
- Choose a tough, but workable weight for 7rds
- Focus on quality reps / technique
- 30 singles and/or DU practice

Bonus
50 Burpee-Box Jumps – 20″

klokov

Apr 16

Wednesday

Margaritas and Mobility! – Tomorrow at 7:30pm in place of the usual Gymnastics class. $5 if you’d like an adult beverage*, free if you just want to come hang out and get your mobility on!
*we will be making paleo-friendly NorCal Margaritas! 21+!

OPEN GYM 3:00-4:15pm

Skills
Power Snatch / OHS technique work (10-15min)

WOD
4 Rounds
400m Run
10 Power Snatch (95/65)
10 Bar-Over Burpees

Bonus
100 Russian Twist (20/14)

Apr 15

Tuesday

Olympic Weightlifting 6:30pm – CLASS NOW LIMITED TO 10 ATHLETES!
Grab a spot on Wodify if you plan to attend!

Gymnastics
Pistols – a: tech work / b: 5×10-20 (1:1)

WOD – Go Tabata Yourself
8 rds each of :20 work / 10: rest
Wallballs (20/14)
Abmat Situps
Slamballs (30/20)
Push-ups (HR)

Bonus
1000m Row

Apr 14

Monday

obc5

MAY 3rd OBSTACLE COURSE EVENT
Okay people, this time it’s going to get serious! We’re bringing in the biggest, baddest, most ridiculous inflatable obstacle course we could get our hands on. It’s 110′ long, nearly as long as our entire building! Climbing walls (25ft!), giant slides, various obstacles, MADNESS! One hundred and ten feet long!

BUT WAIT THERE’S MORE! The Roots Farm Food Truck will be on site cooking some MEAN grub with healthy, locally-sourced ingredients. ALL FOR YOU.

Tickets are $30 for adults and $15 for kids (12+under). This includes yummy Roots Food Truck food, beer for the adults, and as much obstacle course running as your heart desires. We will announce prizes in the week leading up to the event.

***EMAIL TO LOCK IN YOUR TICKETS!***

OPEN GYM 3:00-4:15PM

Gymnastics
Pull-up / Ring Dip practice during heats of “Christine”

WOD - Christine
3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″**
*heats of 5
**step-ups accepted as Rx

**work on gymnastics while waiting for your heat