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Katye and I want to thank everyone for all the support this past weekend!!  I would like to also extend my thanks to all of you for being such great members and friends, without you I would not be where I’m at today.  I’m so proud of what the gym has become and it’s because of all of you.  Katye and I will be gone until the 13th so I have written every workout for the next 12 days.  All classes are on and Joey is in charge!!  Carl, Donk, and Melo will also be stepping in to coach.  Please do your best to keep the gym going strong.  Show respect to all the coaches, clean up after yourself, help out your fellow members that are very new, and most of all train hard!!  Push yourself to be better no matter what it is in life, that’s our philosophy at CFH. Lastly these workouts are released early out of convenience for me and the coaches, so don’t even think about going up to one of them and asking to do Friday’s wod on Monday and today’s wod Saturday.  Seriously don’t be that person!!  Scalling workouts and movements will be for those that are deloading, have an injury, inexperienced fitness levels, and ofcourse we have to look out for our 2 HAPPY BELLIES Danielle and Susan!!  Thanks again CFH!!


Tues. 2nd

3 Rounds.

20 Pushups

30 Ball Slams

40 Situps

50 Double Unders


Wed. 3rd

Amrap 15 Mins.


6 Power Cleans #155 #105



Thurs. 4th.

Max Effort: FLR PRESS 3RM

A1.  DB Roll Backs 2 X 20

3 Rounds.

15 Box Jumps @24

15 Wall Ball Shots


Fri. 5th.

OMEM 20 Mins.

2 Snatch (Work up to a heavy double or stay accross)

OMEM 10 Mins

2 Hang Snatch


Sat. 6th.

For Time

500 Meter Row

Then 5 rounds of

10 Ring Dips

10 BB Row #135 #95

Finish with a 400 meter run.


Mon. 8th.

3 Rounds.  5 Mins On/1 Min Off

5 Deadlifts #135 #95

5 Hang Power Cleans

5 Front Squats


Tues. 9th.

Max Effort: Sumo Dead Lift 20 Rep Max

10 X 60 Meter Sled Sprints


Wed. 10th


Thruster #115 #85

Ball Slam



Thurs. 11th.

3 Rounds

30 Double Unders

30 KBS #53 #35

30 Sit Ups

30 Box Jumps #24


Fri. 12th.

Max Effort:  Bench plus chains 3RM

12 Minute Amrap.

Row 2K

Max Muscle Ups


Sat. 13th.

5 Rounds

5 Front Squats #185 #135

10 Burpees

15 Knees to Elbows

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