Slide 3
Slide 3
Slide 2
Slide 2
Slide 3
Slide 3

10.31.14

Matt power clean

Matt power clean

Posted in Blog | Leave a comment

10.30.14

HALLOWEEN COSTUME WOD TOMORROW
All classes are encourage to dress up, the big party is at 5:30pm

Erika and Sarah

Erika and Sarah

EMOM alternating, 16 minutes:
Bench Press 3 rep
Sumo Deadlift 3 rep

5 rounds for time:
Sprint 150m
7 Hang Power Clean (50/35)
SPrint 150m
7 Burpee over bar

Posted in Blog | Leave a comment

10.29.14

Meet Michelle: Questions for Kinney
Tonight, 7:30pm at CrossFit Park Hill

Coach Neil is moving away and Michelle begins ownership of CFPH on Nov 1.
You are invited to this forum to hear about the transition, express concerns, and ask questions. See you tonight!

Rowing with passion

Rowing with passion

Snatch Pull + Hang Split Snatch + Split Snatch 2-1-2-1-2-1 reps

In teams of 3: 20 minute AMRAP:
3-4-5-6-7-8-9-10-11
Toes through rings
Overhead Squat (43/30)

Posted in Blog | Leave a comment

10.28.14

Gotta love wallballs

Gotta love wallballs

On a 3:00 interval:
Row 100m
Row 250m
Row 100m
Row 250m

EMOM Front Squat Ladder:
Start at 50%, add (5/4/3) each minute

50 wheel rolls in as few sets as possible

Name 250 FS
Jason :40 130
Neil :40 115
Matthew BW :42 100
Armando :43 110
Brian :43 105
Owen :43 139
Vernon :43 83
Donald :44 92
Kyle :44 82
Norm :44 120
Jon :45 115
Matt E :45 120
Pedro :45 123
Mike B :46 84
David :46 92
Jeff H :46 88
Donny :46 135
Jesse :46 95
Brett :46 100
Patrick :48 85
Nadia :49 62
Kara :49 80
Michael K :49 92
Andy :49 105
Sam :50 80
Erika :51 61
Greg :52 75
Szabina :53 73
Sarah V :53 55
Lacee :53 60
Lisa :54 60
Chelsea :55 48
Amelia :55 70
Jody :55 58
Harper :56 58
Kelly :56 52
Laura R :57 51
Liz :57 55
Lisa :57 45
Fawn :57 46
Noelle N :59 36
Amy 1:00 42
Erin 1:02 37
Rachel G 1:03 38
Posted in Blog | Leave a comment

10.27.14

Waiter's Walk

Waiter’s Walk

Strict Press 1RM

CrossFit Games Open 13.2
10 minute AMRAP:
5 Shoulder to overhead (52/35)
10 Deadlift (52/35)
15 Box Jump (24″/20″)

For time: Weighted Plank at 65% BW

Name 13.2
Chloe 9+20 (rx)
Katherine 8+25 (rx)
Jon W 8+4 (rx)
Steph 8+2 (rx)
Brian 8 (rx)
Owen 8 (rx)
Meg B 8 (rx)
Philip 7+21 (rx)
Lacee 7+21 (rx)
Patti 7+20 (rx)
Casey 7+19 (rx)
Mike B 7+12 (rx)
Matthew B-W 7+10 (rx)
Mike D 7+8 (rx)
Abraham 7+5 (rx)
Amanda 7+5 (rx)
Brett 7+3 (rx)
Mike F 7+2 (rx)
Jesse 7+1 (rx)
Mahony 7+1 (rx)
Amelia 7 (rx)
Norm 7 (rx)
Jody 6+28 (rx)
Tara 6+26 (rx)
Eric 6+22 (rx)
Julianne 6+19 (rx)
Josh 6+17 (rx)
Lucy 6+9 (rx)
Kara 6+5 (rx)
Nadia 6+5 (rx)
Sarah B 6+4 (rx)
Jessica 6+2 (rx)
Lisa A 5+20 (rx)
Ambrose 5+6 (rx)
Grant 5+5 (rx)
Rachel K 5+2 (rx)
Johnny 5 (rx)
Paul G 7+14
Joan 7+6
Laura 7+3
Callie 7
Sabra 6+15
Kim 6+15
Amy 6+15
Danielle 6+5
Yoshi 6
Dave 5
Posted in Blog | Leave a comment

10.25.14

Halloween Costume Party Tonight, 7pm
Coach Clayton’s House 326 Moline St. Aurora
Bring some food or a bottle. Keg provided.

Mike throwing for distance

Mike throwing for distance

In teams of 3, 20 minute AMRAP:
Each athlete performs:
9 Burpee Box Jump (20”)
9 Squat Clean (70/48)
Then, each athlete performs:
12 Burpee Box Jump (20”)
12 Squat Clean (70/48)
…Etc. adding 3 reps to each exercise, each round

Name WOD
Dawkins/MikeD/Chloe 202
Yoshi/Jessica/Mike 201
Matthew/Nadia/Neil 153
Duo 132
Tamara/Lisa/Autum 126
Alex/Jon/Shawn 120
J/R 116
Posted in Blog | Leave a comment

10.24.14

How embarrassing, I announced the wrong party yesterday.

Halloween Costume Party this Saturday 7pm at Coach Clayton’s house.

Toes through Rings

Toes through Rings

Death by Pull-ups

Death by 10m

Death by Push-ups

Posted in Blog | Leave a comment

10.23.14

 

Coaches

Coaches

7 minute AMRAP:
14 Weighted Sit-up (15/10)
7 Shoot Through
7 Double KB Swing (24/16)
14 Tuck Jumps

Rest 7 minutes, then do it again

Name WOD
Chloe 9+12 (rx)
Chelsea 9 (rx)
Jason 8+15 (rx)
Neil 7+35 (rx)
Matthew 7+22 (rx)
Owen 7+15 (rx)
Laura 7+15 (rx)
Jesse 7+8 (rx)
Brett 7+3 (rx)
Tara 7+2 (rx)
Amelia 7 (rx)
Matt E 6+36 (rx)
Jake 6+28 (rx)
Ambrose 6+9 (rx)
Andrew 6+7 (rx)
Kera 8+38
Kim 8+35
Pedro 8+35
Laura 8+14
Rachel 8+11
Margaret 8+8
Jody 8+1
Elyse 7+39
Greg 7+29
Sam 7+7
Vernon 7+5
Yoshi 7+4
Tiffany 6+47
Lucy 6+35
Noah 6+29
Dave 6+20
Judah 6+18
Lisa L 6+11
Forest 6+11
Harper 6+7
Andy 4+31
Steve 4+14
Beginner Class
Name WOD
Mike B 12+36
Lacee 12+26
Jon 11+10
Philip 10+20
Durkee 10
Autymn 8+20
Posted in Blog | Leave a comment

10.22.14

 

Coach Norm overhead squat

Coach Norm overhead squat

Power Snatch + Snatch balance 3-2-1-3-2-1

EMOM 10 minutes, alternating:
5-10 Ring Dips
2 Shuttle Sprint

For time:
Run 800m
Row (1000/800m)

Posted in Blog | Leave a comment

10.21.14

CrossFit Park Hill Powerlifting Competition
Sunday, November 9th

Women register here (15 spots available)
Men register here (15 spots available)

We are hosting a fun weightlifting meet for you, right here at CFPH.
This is for every ability level and every strength level.

Powerlifting has three events: Back Squat, Bench Press, Deadlift
You lift the weights that are at YOUR ability level. Oh and prepare to get a few PR’s

For time:
30 Box Jump (30″/24″)
30 Chest-to-bar Pull-ups
30 KB Swing (32/24)
30 Weighted walking lunge (43/30)
30 Knees-to-elbows
30 Push press (43/30)
30 Good Mornings (15/10)
30 Wallball (20 to 11′ / 14 to 10′)
30 Burpees
30 Triple-unders

Name WOD
Jason 21:51 rx
Jon W 28:48 rx
Neil 31:58 rx
Owen 38:28 rx
Chloe 17:36 1
Chlesea 19:16 6
Liz 22:26 6
Katherine 22:39 3
Laura 23:22 8
Armando 23:37 1
Casey 24:00 1
Michael D 24:07 1
Noelle 24:34 3
Michael 24:51 1
Szabina 26:02 2
Ryan B 26:12 1
Erika 26:36 4
Laura M 26:41 4
Andrew 26:45 3
Sam 26:46 1
Caroline 27:13 4
Andy C 27:44 m
Donald 27:53 2
Stephanie 28:12 2
Kim 28:30 3
Noelle N 29:12 3
Amelia 29:18 1
Mike F 29:31 1
Matthew 30:19 1
Eric 30:22 2
Margaret F 30:40 5
Fawn 30:53 4
Mike B 30:53 3
Kara 31:13 3
Matt E 31:13 1
Derrick 32:16 3
Sarah V 32:45 4
Kyle 32:48 3
Nadia 33:15 1
Kera 33:16 1
Lacee 33:59 1
Lisa A 34:14 5
Steve 34:14 2
Kelly 34:43 6
Meg 40:12 2
Jake DNF
Posted in Blog | Leave a comment
Older Posts

free-intro

class-schedule

Like us on Facebook!

Countdown to the Open!

Blog Archives

Visit Us On Facebook