CrossFit Community by: Amanda Knauf

Have you ever looked around your CrossFit box and wondered at the different athletes’ backgrounds? What brought them to this point in their lives? With the variety of athletes at any given box, it makes you wonder… why CrossFit? What was the draw? What motivated them and what keeps motivating them, as an individual, to continue? What is that foundational string that ties us all together as CrossFit athletes?
If you have ever watched documentaries on the top CrossFit competitors, you will probably hear the question: “Why do you train? What keeps you motivated to push hard every day?” The answer many give is that they just want to be better than they were the day before. The drive for improvement is what inspires them every single day to train, eat right, sleep right, etc.

Greg Glassman states that what’s happening in the boxes is nothing less than a miracle of physiology and community… it’s a blind and relentless, constant pursuit of excellence.

Self-improvement: Being a better version of yourself at the end of each day than you were when you woke up. Whether the specific goals are to lose weight, gain muscle, improve your fitness, get healthy, or become a top-level athlete, each day we join together and fight through grueling WODs to become better people. Better moms, teachers, mentors, leaders, and friends.

The positive energy that each athlete contributes to the atmosphere at our box is SO important! The high five or the slap on the booty. The fist bump or the compassionate look when another athlete just can’t get double-unders that day. Each athlete brings a unique perspective and vibe to the workout and each person contributes to the comradery we feel at the end of each WOD.

Each of you is important in building our atmosphere and the amazing thing we call the Crossfit Habu family. Keep up the great work Habu athletes! We have seen a ton of PRs these last couple months. Keep them coming! Remember to tell your friends about your awesome box and coaches. The first drop in is on us! We love watching friendships go to the next level in the gym and are always looking to extend our Habu family and grow our CrossFit community!




Hello CFH Athletes and Fans!

If you would like to get in a FREE WOD this evening, please stop by during our Friday Night Lights Event and partake in the CF Open WOD 16.5! Even if you’re not signed up for the CF Open this is a WOD that is manageable for athletes of all skill levels and abilities. Doors open at 5:00pm and heats start at 6:00pm. There will be food, beer, and goodies for sale. We hope to see you there!

For time of:
Thrusters, 95/65#
Bar-Facing Burpees
*Scaled weight is 65/45#

NOTE: The WOD for the 4:00pm class is 16.5!


CrossFit Habu – CrossFit

Warm-Up 1 (No Measure)

3 Rounds NFT of:

20sec Static or Rocking Hollow Hold

10 (each leg) Reverse Lunges

3-5 Pullups/Chinups w/ 20sec Hold at top

Metcon (Time)



Pistols, Alternating


Basic Warm-Up:

1:00×2 for each:
Hamstring Stretch
Box Stretch
Couch Stretch


15 Burpees
20 Wallballs 20/14#
1:00 Rest between rounds

Strive to do the burpees as fast as possible and to do all 20 wallballs unbroken, if possible.


CrossFit Habu – CrossFit

Habu Warm-up (No Measure)

Jumping Jack (25 reps)

Long Lunge (4)

Single Leg Lateral Stretch (6)

“Ichiro Stretch”

“Speed Skater”

Handwalk to Push-ups (5)

Arm Circles

“Wring the towel”

400 meter run

PVC Pipe work

Metcon (AMRAP – Rounds)

12 Minute AMRAP

75 Double Unders

15 Pull-Ups

*Sub 100 single unders if needed