10/16/12

Deadlift 5-5-5-5 @ 85% 1RM
3 Rounds:

25 wall balls (20/14)
30 KBS (75/55)
Extra:
3×12 hip extensions
Reminder that our Grand Opening Party is this Saturday from 12:00pm – 4:00pm! Bring friends, family, and a dish to share. We will provide food and drinks as well. Optional workout at 1:00pm!

10/15/12

Find 1RM OHS
 
4 Rounds:
30 sec AMRAP pullups
30 sec rest
30 sec AMRAP dips
30 sec rest
1 min AMRAP double unders
 
Extra:
3 x ME L-Sits

More Class Times Added!

So proud of the hard work and progress of our members over the past 4 weeks! Keep up the good work!
Updated Class Schedule:
M/W/F: 6:00am, 12:00pm, 5:330pm, 6:30pm
T/Th: 9:00am, 5:30pm, 6″30pm
Sat: 10:00am

Photo by Melissa Schultz

T-Shirts Are In!

Stop by the box and pick one up…$25

HWCF T-Shirt, Front and Back

10/12/12

Bent over rows : 8-8-8
 
“Grace”
30 clean and jerks
 
Extra:
3 x Max effort plyo push ups
3 x Max effort GHD sit ups
 

10/10/12

Find 1RM split jerk
 
1 min on / 1 min off for 10 mins
15 double unders
Max effort front squats (135/95)
 
Extra:
3 rounds:
15 KBS
Rest 1 min

10/9/12

Bench Press: 5-5-5-5RM
Find 1RM weighted pullup
 
For Time:
400m run
15 HSPU
20 TTB
400m run
10 HSPU
15 TTB
400m run
5 HSPU
10 TTB
 
Extra: 3 x 15′ rope climbs

10/8/12

Every minute for 10 minutes:
1 Clean + 2 Front Squats
 
8 min AMRAP:
250 Row
7 Thrusters (135/95)
 
Extra:
3xME GHRs

New Schedule

Current Class Schedule:

Monday: 6:00am, 5:30pm, 6:30pm

Tuesday: 9:00am, 5:30pm, 6:30pm
Wednesday: 6:00am, 5:30pm, 6:30pm
Thursday: 9:00am, 5:30pm, 6:30pm
Friday: 6:00am, 5:30pm, 6:30pm
Saturday: 10:00am
 

10/5/12

A1. 3x Max Effort Pullups
A2. 3x Max Effort Ring Dips
For Time:
3 Rounds of:
500 M Row
30 Double Unders
Post WOD: 100 sit ups