We have 4 top coaches at CFH in Nick, Carl, Bryan,
and myself. Each of us has a different style of
coaching from warm-ups to demonstrations of the
movements and even the way we want our wods to
be structured. When you get to the gym expect the
unexpected and be prepared to train hard for the
full 60 minutes. If the coach has a structured warm-
up pay attention and focus on what your doing, if the
warm-up didn’t matter trust me we wouldn’t even
bother giving it to you. If the warm-up is on the
board ask for instructions and get after it. Comin in
getting on the rower, not focusing on form or pace is
dog-shit!! lying on a foam roller for 15 minutes
without one sign of discomfort or pain is worthless.
What I put on the blog might just be a part of the
wod so have an open mind and trust that were there
to make you stronger and fitter. This is the best
training facility in the area and we have some of the
fittest people in the area training at our gym hands
down so lets start acting like it. Lock it up!!
A1. L-Sit & L-hang from rings = total 1 minute for
A2. Amrap 12 minutes.
5 Muscle ups
7 KB Snatch (each arm) #53 #35