Tuesday 09/17/2019

Strength:
10 Minutes..Build to Heavy Complex of:
3 Deadlifts
2 Hang Power Cleans
1 Push Jerk

Conditioning:
"DT"
5 Rounds
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

 
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Monday 09/16/2019

EMO2M 20 (5 rounds)
Min 1 & 2: 500/400m Row
Min 3 & 4: 12 Burpee over Bar + 6 Touch and Go Power Snatch (95/65)

*Power snatch must be done in touch and go sets..either 6 unbroken or sets of 2/2/2, 3/3, 4/2. No singles today. 

Box Brief - 
September is Childhood Cancer Awareness Month and CFPH is joining Wade's Army to fight against neuroblastoma.
This is our 3rd year fundraising with Wade's Army and we are happy to be apart of the efforts!
$35 donation gets you a Wade's Army t-shirt/tank. Choose your size after you checkout. Wear your shirt to do the "Wade" WOD on Monday, Nov 11th and you'll be entered into a drawing to win a CFPH backpack!
SHIRT ORDER DEADLINE IS SEPT 30th
DONATE HERE

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Sunday 09/15/2019

*HERO WOD SUNDAY!

"Brehm"

10 Rope Climbs
20 Back Squats (225/155)
30 Handstand Push-ups
40 Calorie Row

U.S. Army Sergeant Dale G. Brehm, 23, of Turlock, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006, when he came under small arms fire from enemy forces during combat operations in Ar Ramadi, Iraq. He is survived by his wife Raini, father William, stepmother Linda, and mother Laura Williams.

 
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Thursday 09/12/2019

AMRAP 7
7 Double Dumbbell Ground to Overhead (35/25)
7 Double Dumbbell Up-Downs
14 Push-ups

-Rest 3:00

AMRAP 5
5 Double Dumbbell Ground to Overhead (35/25)
5 Double Dumbbell Up-Downs
10 Push-ups

-Rest 2:00

AMRAP 3
3 Double Dumbbell Ground to Overhead (35/25)
3 Double Dumbbell Up-Downs
6 Push-ups

Box Brief - Order your CFPH warm weather gear by tomorrow, Friday September 13! Order here!

 
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Wednesday 09/11/2019

Today, we honor everyone who was lost during the attacks of September 11, 2001. We will never forget all the citizens, first responders, and soldiers that paid the ultimate sacrifice. Today, push yourself harder than you ever have and push yourself to your limits...and then passed them. When you feel like giving up, keep all our fellow Americans in mind...then keep going. When you're done, smile and share some high fives and be thankful for your health and well being! Have fun and work harder than ever!

"Never Forget"
9 Thrusters (145/100)
11 Burpee Over Bar 
400m Run
9 Thursters 
11 Burpee Over Bar 
800m Run
9 Thrusters (145/100)
11 Burpee Over Bar 
400m Run

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Sunday 09/08/2019

*HERO WOD SUNDAY!

“Barraza”

AMRAP 18
200m Run
9 Deadlift (275/185)
6 Burpee Bar Muscle-Ups

U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, CA, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, WA, died on March 18, 2006, in Ar Ramadi Iraq, when he came under small arms fire by enemy forces during combat operations. 

He is survived by his parents Francisco and Nina, his siblings Amanda, Rachel, Jamie, and Frankie, and his fiancee Maghan K. Harrington and her daughter Kayla. 

The "Barraza" Hero WOD was first posted on crossfit.com as the workout of the day for Sunday, March 17, 2013 (130317).

 
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Friday 09/06/2019

*Check out the box brief below for the story behind this shirt design!

27-21-15-9
Power Snatch (75/55) 
Box Jumps (24/20)
*400m Run after each round. 

Box Brief - Cool story about this shirt design. Before we became CrossFit PowerHour we had chosen the name CrossFit 78. We had a logo made up and everything until we received notice from CrossFit HQ that CrossFit 78 was taken by another affiliate and we needed to choose another name. We went back to the drawing board and chose CrossFit PowerHour...and the rest is history. 
This shirt design is a throwback to our roots. This is our original CrossFit 78 logo; we put the PowerHour logo on it as if someone stuck our sticker on the interstate sign. Our roots mixed with the present and future! 
Enjoy!!!

Order you warm weather gear before September 13! Order HERE!

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Wednesday 09/04/2019

Strength:

15 Minutes to Build to a Heavy Single Clean and Jerk

Conditioning:
"Grace"
30 Clean and Jerks (135/95)

Box Brief - New gear available! Order before the store closes September 13!

https://red-dog-apparel.myshopify.com/collections/crossfit-powerhour-1?fbclid=IwAR3D-kamXoog-tKWSI3IcnCc0K-VLEtTFhAn0omRNCEhJFr3YnLllvcNagw

 
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Sunday 09/01/2019

*HERO WOD SUNDAY!

"Dicko"
3 Rounds 
29 Push-Ups
6 Hang Power Cleans (110/75)
29 AbMat Sit-Ups
6 Push Presses (110/75)
29 Pull-Ups
6 Overhead Squats (110/75)
29 Kettlebell Swings (53/35)

This British Hero WOD is dedicated to Steve Dixon (Dicko) from Sunderland UK who was killed on November 24, 2007, in the Tallil area of southern Iraq. 

At the time of his death, Dixon was providing close protection to US Army Engineers when a large IED detonated beneath his vehicle. 

Despite having recently left the British Army where he served in The Royal Green Jackets for over 10 years, Dixon had returned to Iraq as a contractor to support reconstruction efforts.

He is survived by his wife Sarah, children Caitlin and Niall, and extended family.

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