The College Hill Way


Over the past several weeks, we have focused on a comprehensive reopening strategy. This plan builds upon College Hill’s already recognized high standards of health, safety, and cleanliness – and takes them to the highest level.


Cleaning Protocols

In addition to existing, continuous cleaning protocols, we will add a rigorous, deep-cleaning and disinfecting process three times during the day and once overnight. Designated areas of the gym will be sectioned off during the day to facilitate the deep cleaning. Our Coaching team is ready to support these rigorous cleaning protocols.

Disinfectant Procedures

Medical-grade, EPA-registered disinfectants, which are designated effective against the COVID-19 virus with a kill time of less than one minute, will be used for all continuous and deep-cleaning processes. This disinfectant will also be used to fully disinfect lockers and fitness equipment between uses.

Modified Gym Hours

We will be adjusting gym operating hours to allow for thorough cleaning and disinfecting overnight.

Fitness Equipment

We will allow 45 minutes between classes for disinfecting the gym and all equipment.


Hand Sanitizer

Members will be asked to use hand sanitizer when entering the gym and frequently throughout their visit. The hand sanitizer solution kills up to 99.9% of germs and includes 67% ethyl alcohol, above and beyond the CDC’s guideline of 60%, with added Aloe vera and essential oils. Hand sanitizer is available at touchless stations.

Disinfectant Towels

Members will be asked to use disinfectant spray/wipes on equipment before and after use in addition to College Hill’s cleaning protocols. Our disinfectant spray/wipes are approved by the EPA for use against COVID-19 and proven to kill 99.99% of bacteria, viruses and fungi on equipment and have the safest EPA Toxicity Rating. Disinfectant spray/wipes will be available in your designated area as well as throughout the gym.


Health Declaration

Members and our coaching teams will be required to communicate before each gym visit to confirm they are not experiencing symptoms of COVID-19, nor have they come in contact with someone who is experiencing symptoms.

Temperature Check

Members and our teams will have body temperatures taken prior to entering the gym via touchless thermometers. Per CDC guidelines, individuals with a body temperature greater than 100.4 degrees will not be permitted entry into the gym.


Members will be asked to alert the Owner (contact information can be found on the College Hill website) if they test positive for COVID-19 within 14 days of their last gym visit. We will provide email notification to all potentially exposed persons if there is a confirmed case of COVID-19 at College Hill.


Advanced Registration Required

Members will be asked to book a class visit in advance using the WODIFY app. Members will be able to schedule seven-days ahead of class time period. 


Touchless Registration

Check-in using the WODIFY app will eliminate the need to use the kiosk upon arrival.

Contactless In-Gym Transaction

For convenience and to minimize contact, members will be asked to use their credit card on file in the WODIFY app for purchases at The CHC Shop.


Signage and Floor Markers

So that members can give each other enough space, physical distancing cues will be marked for your workout space.



Temperature checks and hand sanitizer use will be required prior to entering the club. Touchless check-in will allow for safe and seamless entry to the gym.

Towels and Yoga Mats

Please bring your own towels/yoga mats as we will not provide these at this time. 


Class Booking

To ensure physical distancing, we will limit capacity for all CrossFit classes. Advance booking will be required to attend all classes. 

Gym Access

Gym will be open 15 minutes before class start times. Members will be asked to use hand sanitizer before entering the gym. Open gym will be available outside of class hours and registration is required.


All CrossFit classes will be designed to facilitate distance between members. Our team will set up the gym floor beforehand with equipment. If a member requires other equipment, a coach will be available to assist. Only coaches will be permitted to handle equipment.


No hands-on adjustments, typical in barbell progressions will occur during classes by your coach.


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31 At Home Workouts

31 At Home Workouts


  1. Ladders
    Choose 1 bodyweight movement, like pushups or burpees (or select from the “Exercises you’ve never tried” list at the end of this post.)Do 1 movement per minute at the top of every minute.  Add a rep every minute.Go until you can’t complete the required reps in a minute.You might want to add 2-3 other movements to make this a workout. Score is combined total of all movements.
  2. Head-to-Toe Sprint
    7 Rounds for Time:10 Push-ups10 Air Squats

    Run 200m

  3. “Michael”
    800m Run
    50 Situps
    50 Back Extensions (sub Supermans or some other back extension exercise)
  4. Descending Ladder
    For time: 10-9-8-7-6-5-4-3-2-1 of 3 different exercises (choose from the standard bodyweight list, like burpees and pushups and situps, or choose from the more novel list below.)
  5. Gym Practice
    AMRAP in 20:00
    10 Handstand pushups
    10 Pistols
    (Sub in whatever your clients’ weakest gymnastics movements might be.)
  6. “Tabata Whatever”

    Choose 5 home-friendly exercises.  For each of the exercises, perform max reps for 8 consecutive Tabata intervals of 20 seconds of work followed by 10 seconds of rest. Rest 1 minute between exercises.


    Tabata Row
    Rest 1 Minute

    Tabata Squats

    Rest 1 Minute
    Tabata Pull-ups

    Rest 1 Minute

    Tabata Push-ups
    Rest 1 Minute
    Tabata Sit-ups
    Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Post lowest Tabata score for each exercise and total for final score as Total Reps. E.G., 10, 20, 5, 10, 15 = 60
  7. 800m of Burpee Broad jumps
  8. Bodyweight “Filthy 50”
    For Time:50 Tuck Jumps50 Push-ups50 Air Squats

    50 Handstands

    50 Walking Lunges

    50 Sit-ups

    50 Second L-Sit

    50 Burpees

  9. 5k Test – run a 5k for time.
  10. For Time:Run 400m50 Air SquatsRun 400m

    50 Push-ups

    Run 400m

    50 Sit-ups

    Run 400m

  11. In 20:00, perform a maximum handstand. Every time you drop, perform 20 dumbbell snatches, alternating hands.
  12. The Burpee Sprint Maxout, from Men’s Health

    5 2-minute rounds

    • 10 burpees
    • 200-m sprint
    • Max-rep burpees
  13. “Cindy”

    20 minutes, as many reps as possible (AMRAP)

    • 5 Pullups
    • 10 Pushups
    • 15 squats

    Set a timer for 20 minutes. Complete as many rounds as you can before the clock runs out. Replace Pullups with something novel from the list below if necessary.

  14. “Chelsea”

    Every minute on the minute (EMOM) for 30 minutes. Replace Pullups with something novel.

    • 5 pull-ups
    • 10 push-ups
    • 15 squats
  15. “Annie”
    50 double-unders / 50 situps
    40 double-unders / 40 situps
    30 double-unders / 30 situps
    20 double-unders / 20 situps
    10 double-unders / 10 situps
    …for time.
  16. “Angie”

    For time, replace “pull-ups” with something novel from the list below.

    • 100 pullups
    • 100 pushups
    • 100 situps
    • 100 squats
  17. “Murph”

    For time, replace Pullups with a novel exercise if necessary.

    • 1 mile run
    • 100 pullups
    • 200 pushups
    • 300 squats
    • 1 mile run
  18. “300”
    This was the workout that propelled Mark Twight to fame, and pulled CrossFit along for the ride. Sub the pull-ups and deadlifts (or anything else) with novel exercises from the list below.
    25 pull-ups50 deadlifts (with 60kg)50 press-ups50 box jumps (onto a 60cm box)

    50 floor wipers (with a 60kg bar)

    50 two-handed clean-and-presses (with a 24kg kettlebell)

    25 pull-ups

  19. “Griff”Run 800mRun 400m backwardRun 800m

    Run 400m backward

  20. 4 rounds of:Run 400m50 squats
  21. Run 800m
    80 double-unders
    80 pushups
    then 600/60/60, 400/40/40, 200/20/20
  22. 100-75-50-25 reps:situps
    flutterkicks (4-count)
    leg levers
  23. 50 ring dips100 squats50 ring dips100 squats

    50 ring dips
    (sub dips on anything if your clients don’t have rings at home)

  24. 21-15-9 reps of:Body blasters (burpeepullupkneestoelbows)box jump burpees

    Belushi burpees (on jump turn 180 degrees)

    Burpee Jacks (plank jack to jumping jack)

  25. Beep Test
    You can download the “beep test” as an audio file in several places. Here are the instructions.
  26. 2 rounds:Max pushups 2:00Max situps 2:00

    Max flutterkicks 2:00

    Max squats 2:00

  27. Run 10 minutes max effort200 squatsRun 10 minutes max effort
  28. 5 rounds of:10 burpees20 box/bench jumps

    30 pushups

    40 squats

    50 lunges

  29. “Crouching Tiger”50 squats25 pushups

    50 pistols

    25 fingertip pushups

    50 side lunges

    25 knuckle pushups

    50 walking lunges

    25 diamond pushups

  30. 20-16-12-8-4 reps of:One-arm pushupsOne-legged squats
  31. 5 rounds of:100 jumping jacks100 mountain climbers



After years of working in the fitness industry I have learned clearly and deeply in the heart of me this one sure thing: Change does not come from external motivation. No matter how innovative the programming, clean the facility, new the equipment, or motivating the coaches, no external organization alone generates change in people.

Change is driven by an intrinsic, internal desire to feel differently about ourselves. We grow when we are inspired to do so. 

My vision for College Hill has always been to provide the best facility and the most innovative and effective fitness programming in a culture of accountability so that personal inspiration for change is captured, cultivated, and optimized for success.

After eight amazing years, I struggle to count the number of people who have shared the ways in which College Hill has supported their physical well-being, mindset shift, growth opportunities, and transformation into their better vision of themselves.

I am so honored to be a part of these journeys.

I have to say however, that without question, the person changed most by the little sanctuary of College Hill has been me.

College Hill has had her way with me. She has demanded my utmost integrity, my undying passion, my unending endurance. She has asked me to fight for her and to offer gentle nurturing. She has made me weep tears of joy and tears of bitter heartbreak. She has taught me how to hold on long after others would have let go and she has shown me, time and time again, how to let go.

College Hill has taught me who I am at the core of me. She has reinforced my values and has clarified my life’s work. It’s no surprise that a creation as pure as this one would teach me most of all. My greatest hope is that she teaches you too, that she reminds you that you are stronger than you could ever imagine. That she uncovers those places in you that can only be unearthed when the going gets tough. That she makes you confront who you are and who you want to be over and over again.

College Hill is more than a gym, she is a way of being. On our eighth birthday I could have never imagined the ways she would change our worlds, but more so the ways in which she has undeniably, changed me.

At their best, the creations that come from us (movements, art, children) teach us. My birthday wish for College Hill is that she continues to teach me and to teach you as well.

To all the members of this community whose hard work, love, and belief in College Hill and in me has gotten us here, please accept my endless gratitude.

Love you all.


Be the Influence

Do you ever wonder if your behaviors, your habits, or your choices influence others?  Do those behaviors, habits, and choices influence others in a positive or negative way.  The answer is a very loud YES! One basic human behavior is observation. We observe others whether we know it or not, and nobody observes more than our youth.  If you’ve ever been about kids, they’re watching your every move and listening to everything you say.

Your choices have influential power, whether it’s going to the gym to increase your physical health or going to church to increase your spiritual health.  Friends, family members, and loved ones care about what you do and how you do it. You working on your physical health at the very least makes them think about them increasing their physical health and how to do it.  Our children are not different. They want to do what you do, want to be like you. If you are constantly trying to increase your physical health because you know it’s important then they will also want to increase their physical health.  If you constantly go to church to increase your spiritual health because it’s important then they will want to increase their spiritual health. It’s not a coincidence, it’s human nature.

Being in a community that wants a healthy life not only for themselves, but for future generations is a very real and contagious atmosphere to be in.  A fitness community that fosters healthy choices inspires younger generations to do the same, be active and healthy. How do you feel after you exercise?  Fulfilled, happy, accomplished? Seeing a smile on your face after exercising is what our children see and now want.  

Be the influence, be the person that motivates others to be more active and healthy.  Our children, our younger generations are watching our every move. As a community, a society, we must be the positive influence in our children’s life, be the role model of active and healthy people.  They learn from us and our experiences whether we want them to or not. Be the influence that drives them to be active and healthy for a lifetime. Give them the motivation, the tools, the knowhow, the confidence to love being an active and healthy human.  They’re watching!!

Coach Ken

Value of Scaling

Scaling can be a tough subject for some people. They don’t want to feel like they are less than others and want to be able to complete workouts just like their friends in class. This sometimes leads individuals to go too heavy with a barbell or attempt a gymnastic movement that may be too advanced. Scaling allows athletes to stay safe as well as progress in an effective way. Maybe you have found yourself in the following scenario?

The music is blaring and you are surrounded by all different types of individuals who are alongside you repeatedly lifting a barbell from the ground to overhead via a snatch. You are completing Isabell, which is 30 snatches for time. Sweat pours out of you as your lungs burn to finish the final 3 reps. You place the bar down after your last rep and collapse to the floor. You are the first one done and soon the taste of blood forms in your mouth as you heavily inhale and exhale from emptying the tank and hitting your lactic threshold. After catching your breath you sit up to cheer on your classmates as they complete their final reps. 

After everyone is done, fellow classmates come by congratulating you on your job well done, offer fist bumps and high fives. Even your coach comes over to compliment you on your snatch form. You feel great about the workout and the work you did. However, when it comes time to input your score you review the whiteboard to see what everyone else has done and notice that you completed the workout at the lightest weight of anyone in the gym that day. You think to yourself that you wish you did heavier weight and that maybe having completed it so fast wasn’t right because everyone went a little slower than you. 

In the above scenarios you start to devalue your work completed when you compare to others in class. It’s great to be competitive and push to challenges others and yourself to push hard alongside others. However, when you start to doubt the work you did and its impact because it was lighter, faster/slower, when compared to others you take away from the value of the hard work you did. This can be a defeating feeling and lead to second guessing your scaling decisions. 

Scaling is crucial to our growth and development inside the gym. We need to scale appropriately to ensure we are pushing to get what WE need from the workout. When we start to think less of the work we do, we don’t acknowledge the true progress we are making. Sometimes we may find ourselves facing a workout we need to scale quite a bit based on where we are as athletes and that is OKAY! Scaling is extremely valuable and one of the things that makes CrossFit so impactful. Being infinitely scalable means anyone can reap the benefits of the CrossFit training methodology. 

Arthur Ashe put it best when he said, “Start where you are. Use what you have. Do what you can.” We all come to CrossFit from a different space and it’s important to remember our own progress is going to look different from others. Scaling allows us to embrace this and effectively work toward our goals. Not sure how to scale appropriately sometimes? That’s fine ask the coach, have a conversation and always remember that scaling IS extremely valuable, no matter how much you have to scale.

We are LEVEL METHOD licensed!

We are always looking at the best ways to improve what we’re doing, and how we can provide an even better experience. It’s important to constantly evolve and evaluate how we can be better. Just like we tell all of you, our members!

We’ve had an eye on the Level Method for a year, met with its founder and developer, spent multiple hours researching and truly believe it is a game changer in the CrossFit world.

We are FIRED UP to implement the Level Method, and confident it will be an amazing addition to the College Hill community.

Check out the MAP (“Method of Athletic Progression”) during your next class as it is a detailed yet easy-to-understand chart of athletic tests that measure.

You’ll see a colorful board consisting of Levels moving left to right (separated by vertical lines), and Categories from top to bottom (separated by horizontal lines).

Each category has an upper number (MALE Standard) and a lower number (FEMALE Standard) and there are 32 Levels in each category.

The Level Method measures your fitness across 15 categories that cover 10 “energy systems” and over 60 different functional movements and variations. 🏋🏽

Basically, you’re going to see a TRUE snapshot 📸 of where your fitness is!

The 15 categories are comprised of things like Upper Body Pull, Deadlift, and Running.

Each category moves from left to right →, from beginner to advanced, and correspond to colored levels, similar to a martial arts belt ranking system.

The information you obtain through these tests will show you exactly where you are in your fitness journey.

Knowing exactly where you are in your fitness journey is the first step needed to safely and effectively progress toward your goals.

How will it be implemented? 

Beginning Monday, January 13th we’ll begin assessments in all regular CrossFit classes over the course of 2 weeks. There are tons of opportunities to make up missed workouts, so no worries if you can’t make a certain day.

How is this a game changer? 

●  Accurate representation of current fitness level

●  Shows improvements in multiple areas

●  Visible path of where to improve & set goals

●  Clear communication and guidance from coaches

●  Meshes perfectly with what we are currently doing

●  Better understanding of “why” behind training

●  Ensures correct safety & development

Throughout the following few days you will be receiving a series of non-boring 😂, fun emails so you can get the most out of the Level method.

Until then, keep an open mind, have fun, and buckle up for a great journey! 🚀

Yours in fitness,

The College Hill Team!



IV Hydration Therapy Is HERE!


Nearly 75% of Americans don’t consume the daily amount of water recommended by the Institute of Medicine. This means that most people in the U.S. are chronically dehydrated. IV hydration therapy is an easy way to ensure you are getting enough fluids to keep you hydrated and operating at optimum health. The therapy treatments intravenously deliver fluids, vitamins and other nutritional supplements directly and safely into your bloodstream.

By delivering fluids and vitamins directly to your bloodstream, you’re able to almost immediately absorb 100% of these nutrients and take larger quantities of them. For example, with Vitamin C, you can only take 5 grams by mouth before stomach distress. But, through an IV, we can administer more than 10x this amount of vitamin C.

Whether you’re training, designing your recovery plan, or recovering from an injury, Dr. Cat’s team can help integrate IV hydration to optimize your efforts. They are looking forward to helping you achieve your athletic goals.


Athletes committed to optimal health and performance understand the benefits of proper hydration and diet. Professional and amateur athletes also know the importance of effective recovery plans for intense training and events.  Cellular damage, muscle soreness and fatigue, and a weakened immune system can keep you from returning to normal activities for many weeks, and sometimes longer.

This is why we have partnered with Dr. Cat’s IV Drip Bar.  The Myers’ Cocktail has become one of our most popular treatments. The Myers’ Cocktail has a combination of vitamins and fluids that hydrate, reduce inflammation, increase muscle recovery and boost your immune system. The package also includes a B12 shot which sustains the benefits of the IV while also improving your energy, mood and sleep. All of this helps you recover fully, faster.


The Myers’ Cocktail is focused on treating people before they’re ill and keeping people operating at their best, which is why everyone loves it. Being surrounded by people who are choosing to improve their health and wellness is what drives Dr. Cat’s team every day. When you schedule an appointment, you’ll meet with either Cathrin Olsen or Ren Bizzell to discuss the reason for your visit. Once they have determined your best treatment, your IV is administered and you will sit back and relax in a private room, equipped with TV, Wi-Fi and comfortable chaise lounge chairs.

All of the IV hydration therapies are administered by experienced, board-certified physicians, registered nurses and licensed paramedics, are safe and are highly effective.