Author Archives: Chase

07.21.2017

So excited Bosse (Sassy, Jr.!) stopped in for a few workouts while he was home!! Yessss!! ANNOUNCEMENTS: 1. We are once again helping the Manchester Christian Church and NH Fisher Cats who are teaming up for “One Day of Community”. Their goal is provide back-to-school supplies for under-resourced children in the Manchester school system. Please feel free to fill as many bags as you’d like. As you can see from the photo, the items on the list were purchased for just $8.25. The bags will be collected on July 28th. Thank you all for helping with this great cause!!! 2. New T-Shirt and Tank top pre-order shirts are now up. Place your orders! Warm-up Drills I. Row 2:00 II. 2-3 rounds of 10 x KB Swings 10 x Hollow Rocks 10 x Medicine Ball Cleans III. Mobility Impact/Focus: Deadlift (Week 2) Warm up as needed (3 sets x 5 reps) before completing the following workload for Deadlift. Deadlift 5-5-5-5-5 (+5-10lbs from previous week) Notes: Last weeks 75% work was based off current 5-rep max established on 07.07.2017. Post loads to comments. "Bad Beat" Complete as many rounds/reps as possible in 12:00 of 5 x Muscle-ups 10 x Box Jumps (24/20) 15 x Front Squat (115/75) Post rounds/reps completed to comments.
Posted in | 1 Comment

07.20.2017

how-to-memorize-a-deck-of-playing-cardsANNOUNCEMENTS: 1. We are once again helping the Manchester Christian Church and NH Fisher Cats who are teaming up for “One Day of Community”. Their goal is provide back-to-school supplies for under-resourced children in the Manchester school system. Please feel free to fill as many bags as you’d like. As you can see from the photo, the items on the list were purchased for just $8.25. The bags will be collected on July 28th. Thank you all for helping with this great cause!!! 2. New T-Shirt and Tank top pre-order shirts are now up. Place your orders! Warm-up Drills I. Coaches Choice II. Mobility “Team Deck of Cards” Complete in teams of 2 or 3 athletes. One athlete flips over a card then each member of the team completes the prescribed exercise for the number of repetitions on the card. When the last athlete finishes, the next card is flipped. Continue until deck is gone. Hearts = Push Press (95/65) Diamonds = Partner Slamball (20/14) Clubs = Mountain Climbers (2 count) Spades = Lateral Medball Handoff (20/14) Joker 1= 25 Burpees Joker 2= Run 400m Jacks, Queens, Kings = 10 reps Ace = 11 reps Enjoy!
Posted in | 2 Comments

07.19.2017

FullSizeRender 17ANNOUNCEMENTS: 1. We are once again helping the Manchester Christian Church and NH Fisher Cats who are teaming up for “One Day of Community”. Their goal is provide back-to-school supplies for under-resourced children in the Manchester school system. Please feel free to fill as many bags as you’d like. As you can see from the photo, the items on the list were purchased for just $8.25. The bags will be collected on July 28th. Thank you all for helping with this great cause!!! 2. New T-Shirt and Tank top pre-order shirts are now up. Place your orders! Warm-up Drills I. Speed Rope 2:00 II. 2-3 rounds of 5 x Burpees 7 x Hindu Push-ups 10 x Walking Lunges III. Mobility Impact/Focus: Walking Lunges Warm up as needed with 2-3 sets of 6 reps each. Athletes will have 4 attempts to move a maximum load for 10 steps of walking lunges (front rack). 10 steps x Walking Lunges (Front Rack) Post loads to comments. Impact/Focus #2: Ring Push-up/Double Under Skill Complete the following workload every minute on the minute for 10:00. Alternate movements each minute. Odd Minute: 15 x Ring Push-ups Even Minute: :45 x Max Double unders Notes: Full range of motion push-ups will be the main focus during that specific minute of work. Post reps completed to comments. ROMWOD "Priceless Passion"
Posted in | 3 Comments

07.17.2017

IMG_3614ANNOUNCEMENTS: - We are once again helping the Manchester Christian Church and NH Fisher Cats who are teaming up for "One Day of Community". Their goal is provide back-to-school supplies for under-resourced children in the Manchester school system. Please feel free to fill as many bags as you'd like. As you can see from the photo, the items on the list were purchased for just $8.25. The bags will be collected on July 28th. Thank you all for helping with this great cause!!! - New T-Shirt and Tank top pre-order shirts are now up. Place your orders! Warm-up Drills I. Run 400m II. 2-3 rounds of 5 x Pull-ups 10 x Push-ups (CFGS) 15 x Air Squat (Wall Therapy) III. Mobility Impact/Focus: Back Squat Warm up as needed (3 sets x 5 reps) before completing the following workload for Back Squats. Back Squat 5-5-5-5-5 Notes: Compare scores to 06.12.2017. Post loads to comments. "Snarf Snarf" Complete for time Run 400m Then 5 rounds of... 8 x Handstand Push-ups 12 x Hang Power Cleans (115/75) Then... Run 400m Post times to comments.
Posted in | 4 Comments

07.14.2017

19959322_10100225558925526_456623408463246206_nANNOUNCEMENTS: – From your Coaches and Charity: Thank you to our CFNH community for supporting Charity as she achieved her financial goals fundraising for veterans well before the event deadline on July 16. Check out the details HERE. Get some! - New T-Shirt and Tank top pre-order shirts are now up. Place your orders! Warm-up Drills I. Run 400m II. 2-3 rounds of 7 x KB Swings 7 x Hollow Rocks 7 x Jump Squats 7 x Hindu Push-ups III. Mobility Impact/Focus: Deadlift (Week 1) Warm up as needed (3 sets x 5 reps) before completing the following workload for Deadlift. Deadlift 5-5-5-5-5 (75% 5RM) Notes: Athletes should base the percentage off their current 5-rep max established on 07.07.2017. Post loads to comments. "Jacob's Ladder" Climb the following ascension ladder as high as possible in 6:00 of 3-6-9-12-15...etc x Wallball (20/14) 3-6-9-12-15...etc x Power Snatch (75/55) Rest 3:00 Climb the following ascension ladder as high as possible in 6:00 of 3-6-9-12 etc... x Slamball (40/20) 3-6-9-12 etc... x Burpees (Over Slamball) Post total reps completed for each AMRAP to comments.
Posted in | 2 Comments

07.12.2017

IMG_3454ANNOUNCEMENTS: – From your Coaches and Charity: Thank you to our CFNH community for supporting Charity as she achieved her financial goals fundraising for veterans well before the event deadline on July 16. Check out the details HERE. Get some! Warm-up Drills I. Run 400m II. 6:00 Dynamic Mobility 25ft Duck Walk 25ft Crab Walk 25ft Bear Crawl 25ft Inchworms 25ft Spider Lunge 10 x Scorpion Stretch III. Mobility "Angie" For Time 100 x Pull-Ups 100 x Push-Ups 100 x Sit-Ups 100 x Air Squats Notes: Complete all reps of each exercise before moving to the next. Post times to comments. ROMWOD "Finding Fire"
Posted in | 3 Comments

07.10.2017

19904881_10100223223904926_5024524347442415870_nANNOUNCEMENTS: – Our July On-Ramp begins Tuesday July 11th @ 6pm. Tell your friends! – From your Coaches and Charity: Thank you to our CFNH community for supporting Charity as she achieved her financial goals fundraising for veterans well before the event deadline on July 16. Check out the details HERE. Get some! Warm-up Drills I. Run 400m II. 2-3 rounds of :15 x Ring Support 7 x Push-ups (CFGS) 10 x Air-Squats (Wall Therapy) III. Mobility Impact/Focus: Pause Back Squat Warm up as needed (3 sets x 5 reps) before completing the following workload for Back Squat. Back Squat 5-5-5-5 (33×2 Tempo) Notes: Tempo Explanation HERE Post loads to comments. "Gull Wing" Complete 3 rounds for time of Run 400m 15 x DB Thrusters (50/35) 15 x Ring Dips Post times to comments.
Posted in | 5 Comments

07.07.2017

FullSizeRender 16ANNOUNCEMENTS: – Our July On-Ramp begins Tuesday July 11th @ 6pm. Tell your friends! – From your Coaches and Charity: Thank you to our CFNH community for supporting Charity as she achieved her financial goals fundraising for veterans well before the event deadline on July 16. Check out the details HERE. Get some! Warm-up Drills I. Run 200m II. 6:00 Dynamic Warm-up High Knees Butt Kicks Shuffle Karaoke Hip Circles Walking Lunges III. Mobility Impact/Focus: Deadlift 5RM Warm-up as needed (3 sets x 5 reps) before completing the following workload for Deadlift. Deadlift 5-5-5-5-5RM Notes: Today is a true 5RM test that will be used for our strength cycle moving forward. Compare scores to 05.12.2017. Post loads to comments. "Spidey Jump" Complete 10-9-8-7-6-5-4-3-2-1 reps for time of Pull-ups Burpee Box Jump Overs (24/20) Post times to comments.
Posted in | 3 Comments

07.05.2017

FullSizeRender 15ANNOUNCEMENTS: - Our July On-Ramp begins Tuesday July 11th @ 6pm. Tell your friends! – Support Charity’s Veteran Run To Home Base 9k on July 15th via her fundraiser page. Link found HERE. Warm-up Drills I. Run 400m II. 2-3 rounds of 5 x Pull-ups (Deadhang) 10 x Abmat Sit-ups 15 x Air Squat (Wall Therapy) III. Mobility Impact/Focus #1: Pause Back Squat Warm up as needed (3 sets x 5 reps) before completing the following workload for Back Squat. Back Squat 4-4-4-4 (22×2 Tempo) Notes: Tempo Explanation HERE Post loads to comments. "Independence Eve" Complete 5 rounds for time of 6 x Power Clean (185/135) 18 x GHD Sit-ups Run 200m Post times to comments. Skill Development Select one of the following I. Back Extensions 3×15 II. Glute Ham Raises 3×10 III. Good Mornings 3×10
Posted in | 4 Comments

06.30.2017

FullSizeRender 14ANNOUNCEMENTS: – See Holiday Hours (Below): - Monday July 3rd: Hero WOD Heats at 10 & 11AM ONLY - Tuesday July 4th: CLOSED - Support Charity’s Veteran Run To Home Base 9k fundraiser page. Link found HERE. Warm-up Drills I. Row 2:00 II. 2-3 rounds of :15 x Handstand Hold 10 x Leg Raises 10 x KB Deadlift (24/16) III. Mobility Impact/Focus: Deadlift Warm up as needed (3 sets x 5 reps) before completing the following workload for Deadlift. Deadlift 5-5-5-5 Notes: Today's workload will be used in preparation for a true 5-rep maximum next week. Athletes should have no failed reps during this training. Compare scores to 05.12.2017. Post loads to comments. "Cool Milli" Complete as many rounds/reps as possible in 12:00 of 8 x Handstand Push-ups 12 x Toes-2-Bar 21 x kCal Row Post rounds/reps completed to comments.
Posted in | 2 Comments

06.28.2017

FullSizeRender 13ANNOUNCEMENTS: – Support Charity’s Veteran Run To Home Base 9k fundraiser page. Link found HERE. Warm-up Drills I. Run 400m II. 6:00 Dynamic Mobility 25ft Duck Walk 25ft Crab Walk 25ft Bear Crawl 25ft Inchworms 25ft Spider Lunge 10 x Scorpion Stretch III. Mobility Impact/Focus #1: Pause Back Squat Warm up as needed (3 sets x 5 reps) before completing the following workload for Back Squat. Back Squat 3-3-3-3-3 (23×2 Tempo) Notes: Tempo Explanation HERE Post loads to comments. Impact/Focus #2: Push/Split Jerk Warm up as needed (3 sets x 3 reps) before completing the following workload for Push/Split Jerk. Push/Split Jerk 2-2-2-2-2 Post loads to comments. ROMWOD "The Key"
Posted in | 3 Comments

06.27.2017

FullSizeRender 12 Mark (aka Knee Nipple) stopped by to see us while in town this past weekend. It was great to see an old friend! ANNOUNCEMENTS: – Support Charity’s Veteran Run To Home Base 9k fundraiser page. Link found HERE. Warm-up Drills I. Speed Rope 2:00 II. 2 rounds of 10 x Med Ball Cleans 10 x Hollow Rocks 10 x Supermans III. Mobility Impact/Focus: Power Clean EMOTM Warm up as needed before completing the following workload every minute on the minute for 12:00. 1 x Power Clean Notes: Athletes should increase weight as form allows every 1-2 sets. Post loads to comments. "Hopps & Flapjacks" Complete 4 rounds for time of 50 x Double unders 25 x GHD Sit-ups 15 x Back Extensions Post times to comments.
Posted in | 4 Comments

06.22.2017

IMG_2644ANNOUNCEMENTS: – Support Charity’s Veteran Run To Home Base 9k fundraiser page. Link found HERE. Warm-up Drills I. Run 400m II. 2 rounds of :15 x Handstand Hold 7 x Push-ups 10 x Overhead Squat (45/35) III. Mobility Impact/Focus: Handstand Push-ups Complete one of the following rep schemes every :90 second for 7 Rounds: I. Strict HSPU 3-3-3-2-2-1-1 *Increasing Deficit if possible. II. Kipping HSPU 5-5-5-3-3-3-1 *Increasing Deficit if possible. III. Stinkbugs 8-8-6-6-4-4-4 Post scores to comments. "Sunny V" Complete as many rounds/reps as possible in 15:00 of Run 400m 12 x Overhead Squat (95/65) 18 x V-ups Post rounds/reps completed to comments. Skill Development Mobilize and prepare for Friday's Deadlifts!
Posted in | 4 Comments

06.21.2017

FullSizeRender 11ANNOUNCEMENTS: – Support Charity’s Veteran Run To Home Base 9k fundraiser page. Link found HERE. Warm-up Drills I. Row 2:00 II. 2-3 rounds of 5 x Snatch Grip Deadlift (45/35) 5 x Barbell Row 5 x Snatch 5 x Overhead Squat III. Mobility Impact/Focus: Snatch EMOTM Warm up as needed before completing the following workload every minute on the minute for 12:00. 1 x Snatch Notes: Athletes should increase weight as form allows every 1-2 sets. Post loads to comments. "Fury Road" Complete 5 rounds, each against a 2:00 clock. 15 x 'American' KB Swings (24/16) 10 x Burpees ROMWOD "Not Satisfied"
Posted in | 3 Comments

06.19.2017

19095427_1428046017241393_3221016963097821011_oCFNH represents at the 6th Annual Get Strong Du4 Golf Tournament ANNOUNCEMENTS: – Support Charity’s Veteran Run To Home Base 9k fundraiser page. Link found HERE. Warm-up Drills I. Row 500m II. 2-3 rounds of :15 Ring Support 5 x Scap Pull-ups 15 x Air Squats (Wall Therapy III. Mobility Impact/Focus: Back Squat Warm up as needed (3 sets x 5 reps) before completing the following workload for Back Squat. Back Squat 3-3-3-3-3 Post loads to comments. "Deuce Coupe" Complete 21-15-9 reps for time of Power Snatch (115/75) Ring Dips Post times to comments.
Posted in | 4 Comments

06.14.2017

FullSizeRender 9ANNOUNCEMENTS: – Charity’s Veteran Run To Home Base 9k fundraiser page link found HERE. Warm-up Drills I. Run 400m II. 2-3 rounds of 5 x Deadlift (45/35) 5 x Barbell Row 5 x Power Clean 5 x Push Press III. Mobility “Accordian" Complete for time 7-6-5-4-3-2-1 x Clean & Jerk (155/105) 21-18-15-12-9-6-3 x GHD Sit-ups Post times to comments. ROMWOD "Don't Delay, ROM Today"
Posted in | 3 Comments

06.12.2017

FullSizeRender 8ANNOUNCEMENTS: – Charity’s Veteran Run To Home Base 9k fundraiser page link found HERE. Warm-up Drills I. Run 400m II. 2-3 rounds of :15 x Handstand Hold 10 x Hindu Push-ups 15 x Air Squats (Wall Therapy) III. Mobility Impact/Focus: Back Squat Warm up as needed (3 sets x 5 reps) before completing the following workload for Back Squat. Back Squat 5-5-5-5-5 Post loads to comments. "Tennis Match" Complete for time 10-9-8-7-6-5-4-3-2-1 x Handstand Push-ups 5-4-3-2-1-5-4-3-2-1 x Power Snatch (95/65) Post times to comments.
Posted in | 4 Comments

06.09.2017

FullSizeRender 7ANNOUNCEMENTS: – Charity’s Veteran Run To Home Base 9k fundraiser page link found HERE. Warm-up Drills I. Speed Rope 2:00 II. 2-3 rounds of 50ft x Waiters Walk 10 x KB Deadlift 10 x Walking Lunges III. Mobility Impact/Focus: Deadlift Warm up as needed (3 sets x 5 reps) before completing the following workload of Deadlift. Deadlift 5-4-3-2-1 Notes: Athletes will only perform 1 heavy single today. This is not a 1-rep max effort, rather a heavy single rep in preparation for next week's 1RM test. Post loads to comments. "Event 3 Redux" For time: 100-ft x Overhead Walking Lunge (75/50)(32/24) 100 x Double-unders 25 x Wall-ball (20/14) 6 x Rope Climbs 25 x Wall-ball (20/14) 100 x Double-unders 100-ft x Overhead Walking Lunge (75/50)(32/24) Time cap: 16 minutes Notes: Athletes may choose between using a dumbbell or kettlebell for today's workout. Substitution for Rope Climbs will be 3x rope pulls to standing and back, or 5x pull-ups. Post times to comments.
Posted in | 3 Comments

06.08.2017

FullSizeRender 6ANNOUNCEMENTS: – Charity’s Veteran Run To Home Base 9k fundraiser page link found HERE. Warm-up Drills I. Run 400m II. 9 fundamentals x 5 reps each III. Mobility Impact/Focus: Overhead Squat Warm-up as needed (3 sets x 5 reps) before completing the following workload for Overhead Squat. Overhead Squat 3-3-3-3-3 Post loads to comments. "Angry Flight" Climb as high up the following rep ladder as possible against a 12:00 Running Clock. 3-6-9-12-15… x Thrusters (95/65) 3-6-9-12-15… x Bar Facing Burpees 3-6-9-12-15… x V-ups Post total reps completed to comments.
Posted in | 4 Comments

06.06.2017

FullSizeRender 5ANNOUNCEMENTS: – Our June On-Ramp class begins Tuesday June 6th at 6pm. Tell your friends! – Charity’s Veteran Run To Home Base 9k fundraiser page link found HERE. Warm-up Drills I. Run Indoors II. 2-3 rounds of 5 x Snatch Grip Deadlift (45/35) 5 x Power Snatch 5 x Overhead Squat 5 x Klokov Press III. Mobility Impact/Focus: Snatch Complex Warm-up as needed (3 sets x 3 reps) before working to establish a heavy single effort for the following snatch complex. Snatch + Hang Snatch Post loads to comments. "Huntsman" Complete 5 rounds for time of 10 x Box Jumps (30/24) 15 x Ring Push-ups Post times to comments.
Posted in | 4 Comments

06.02.2017

FullSizeRender 4ANNOUNCEMENTS: – Our June On-Ramp class begins Tuesday June 6th at 6pm. Tell your friends! – Charity’s Veteran Run To Home Base 9k fundraiser page link found HERE. Warm-up Drills I. Speed Rope 2:00 II. 2-3 rounds of :15 Handstand Hold 7 x Hindu Push-ups 7 x Deadlift (45/35) 7 x Power Clean (45/35) III. Mobility Impact/Focus: Deadlift Warm-up as needed (3 sets x 3 reps) before completing the following workload for Deadlift. Deadlift 2-2-2-2-2 Post loads to comments. "Gravitron" Complete for time 30 x Double unders 15 x Handstand Push-ups 30 x Double unders 30 x Power Snatch (95/65) 30 x Double unders 30 x Hang Power Cleans (95/65) 30 x Double unders 15 x Handstand Push-ups 30 x Double unders Post times to comments.
Posted in | 1 Comment

UPCOMING EVENTS

  • No events.