Thursday January 2, 2014



Happy 2014!!!!  We are excited to see what 2014 has in store for CFHT!!!  We have new ideas for the gym as well as new goals to accomplish…so, let’s get started!!!

One of the first changes for 2014 is going to be the addition of 2 class times to the existing schedule.  Starting on Monday, January 6, we be be offering a NOON class on M-W-F and a 430pm class EVERYDAY!  

Also, don’t forget to tell your friends about the (2) New Year’s Specials that we are offering:

#1:  1 month of UNLIMITED CrossFit classes + 1 consultation with our Dietitian for $100

#2:  3 months of UNLIMITED CrossFit classes + 2 consultations with our Dietitian for $300

Starting tomorrow, we will be adding “RX+” weights to the daily workouts.  These are for athletes that have demonstrated proficiency in their lifts.  The coaches will make the final decision as to whether or not an athlete should do “RX+”.  Please respect the decision of the coaches, as we want to ensure the utmost safety of our athletes.

Finally, start thinking of your CF goals for 2014.  We have added a “GOALS” board to the wall.  We want everyone to think of a least 1 goal to put on the board and really strive to accomplish it.  Once you succeed, then we will add another one or two!  Let’s work together and help each other in accomplishing these goals and really strive to build the CFHT community!


Front Squat   5-5-5-5-5 (progressive)


12 Minute AMRAP:

20 Double Unders

10 Front Squats (115/75)

5 Hand Stand Push Ups

RX+  135/95

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