FRIDAY 10-6-17


open to everyone so even if your not a member of CFHI or you have never done Crossfit you can participate and give 5 Min.  there’s no drop in fee for the scheduled classes today however you can help .. how?    by pledging  a donation  Where?  Just follow the link below..”






6 AM
8 AM
11 AM
4:30 PM
5:30 PM

Warm Up 3X
20 DU 40 SU
10 Banded Goodmornings
10 Squats
10 Alt Leg V ups
5 Hallow bar taps
5 Scap activation
5 Ring Rows


Barbell Warm Up
Power Cleans
3 Position 3 sec pause
Mid shin
Mid thigh
High pocket
Then work up to the weight you will use in the workout.



4 Power Cleans: 155 lbs.  men/105 lbs. women
24 Double Unders
10 Pull-Ups

4 DB Cleans
76 SU

The  “Luke” workout is challenging but accessible.  We have scaling options to accommodate athletes of all abilities and experience levels.
If you’re new to CrossFit or have never done these movements, there are many other ways to scale down.



The Autism Tree Project Foundation
The Autism Tree Project Foundation was created as a way to help build community awareness for autism. ATPF’s goal is to give children on the autism spectrum a voice and build a community of compassion towards the parents and families of these special children. ATPF helps thousands of families with autism create a roadmap for their child with autism and navigate a very complex system of care required for children with Autism Spectrum Disorder.
autismtreeLogo-HIRES – from Kelly Greene 5-18-2012.png
All monies donated to Autism Tree Project Foundation go straight to helping real families in the autism community. ATPF does not charge their families for any of their 16 critical support programs.

As big believers in ATPF, this event continues to support their growth and expansion by donating 33% of its proceeds so ATPF can reach and serve thousands of families across the country.

And what of the other 2/3?
Given the expected increase in impact this year, we’re extending the reach of the proceeds and bringing support to two other foundations that specialize in research, online support, and personal development for families and individuals in the Autism community.

By distributing the remainder of the proceeds across these two additional organizations, we’re supporting the Autism community from all angles.
Flutie Foundation_best jpeg logo.jpg
Autism Research Institute
The Autism Research Institute focuses on researching the causes of autism, as well as developing safe and effective treatments for those currently affected by the disorder.

learn more here
Doug Flutie Jr. Foundation
Through our programs and partnerships, we help people with autism get access to care; lead more active lifestyles; and grow toward adult independence.



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