SAT21MAY2016

We have four Youth Weightlifters competing tomorrow in Van Alstyne. Blake and Tyler lift at 800AM, Jake lifts at 1030AM, and Sarah lifts at 33oPM! If you want to come hang out the address is 1419 County Rd. 377, Van Alstyne, TX WOD Strength Front Squat: Every 90 sec:...

THU19MAY2016

SFH is fully stocked. We also got some new Wolf decals in for cars and Tumblers. We still have CF4CF koozies and plastic water bottles as well!  WOD Strength 3 Sets: 10 DB/KB Weighted Step-ups (5 e/s 10-20″, medium load) 8 Strict Supinated Pullups (as...

WED18MAY2016

Memorial Day Murph is coming soon! All the details are HERE, we will email out a link to register for Heats in the next week. WOD Strength Strict Press: 8×2 @ 85% of 2RM Conditioning EMOM for 21 minutes (7 rounds): 0-1: Row for Max Calories 1-2: 5 Manmakers...

TUE17MAY2016

CrossFit Allen, NOW OPEN! WOD Sprint DT 10 Rounds of: 9 Deadlift (155/105 | R+ 185/125) 6 Hang Power Clean 3 Shoulder to OH 90 second rest Extra Clean @ Hip: EMOM x 5 min: 60/3 Blocks Above Knee: Clean Pull to explode + Clean: 60/3+3, 70/3+2, 75/3+2, 80-85/3+2*3 sets...

MON16MAY2016

WOD Strength OHS: 60/6, 70/5, 75/4, 80/3, 85/2, 90/1 Conditioning AMRAP in 18 min: 20 Power Cleans (95/65) 20 Wallballs (20/14) 20 Toes-to-Bar 20 Front Squats (95/65) Extra OHS first. Blocks @ Knee: Snatch Pull to explode + Snatch: 60/3+3, 70/3+2, 75/3+2, 80-85/3+2*3...

SAT14MAY2016

WOD Strength Front Squat: Every 90 sec: 60/5, 70/5, 75/4, 80/3*2 sets Conditioning In teams of two, one athlete working at a time, 3 Rounds (25 min cap): 400m run 60 KB Swings (53/35) 30 Push Press (96/65) 30 Burpees Split reps as desired, run together. Extra Before...