12/31/15

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Congratulations to Melissa and Dana!

A big congratulations go out to the new family of 3. On Monday, HWCF members, Melissa & Dana became the proud parents to August Theodore diLeonardo Fuller! Welcome to the HWCF family, Gus!

Today’s Schedule:
  • 6AM – CrossFit
  • 9AM – CrossFit
  • 5:30PM – CrossFit

**Note the 6:30PM & 7:30PM classes are cancelled today. Have a safe and happy New Year!

Upcoming Holiday Schedule:
  • Friday 1/1/16 – GYM CLOSED
Strength:

Front Squat: Find a 1RM with 7 sec in the bottom and 15 secs at the top
then,
Front Squat: 3×3 @ 80% of today’s 1RM (same tempo – 7 secs in bottom, 15 secs at top)

Conditioning:

5 Rounds:

  • 30 sec AMRAP Thrusters (95/65)
  • 30 sec AMRAP Pull Ups
  • 1 min Rest

 

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