11/30/14

Open Gym today from 10AM – 12PM.

Monday’s Class Schedule:
  • 6:00AM – CANCELLED
  • 12:00PM – CANCELLED
  • 5:30PM
  • 6:30PM
  • 7:30PM

11/29/14

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Today’s Schedule:
  • 10AM – CrossFit
  • 11AM – CrossFit
  • 12PM – OLY – CANCELLED
Upcoming Schedule:
  • Sunday 11/30 – Open Gym from 10AM – 12PM
  • Monday 12/1 – 5:30PM, 6:30PM, 7:30PM — (6AM & 12PM are cancelled)
Strength:

Front Squats: 3×5 (77.5%)

Conditioning:

12 min AMRAP:

  • 25 TTB (V-Ups)
  • 50 Burpees
  • 75 KBS (55/35)

11/28/14

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Today’s Schedule:
  • Open Gym from 10AM – 12PM
Upcoming Schedule:
  • Saturday 11/29 – 10AM, 11AM — (12PM Oly is cancelled)
  • Sunday 11/30 – Open Gym from 10AM – 12PM
  • Monday 12/1 – 5:30PM, 6:30PM, 7:30PM — (6AM & 12PM are cancelled)
Optional WOD for Open Gym:

Partner “Holbrook”
With a partner, complete 10 Rounds of:

  • 5 Thrusters (115/75)
  • 10 Pull ups
  • 100 M Run/Row

*Each partner completes one full round at a time
 

11/27/14

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Happy Thanksgiving! The gym is closed today, so enjoy time with your friends and family.

Thanksgiving Schedule Modifications:
  • Today, 11/27 – Closed
  • Friday, 11/28 – Open Gym from 10AM – 12PM
  • Saturday, 11/29 – 10AM, 11AM (12PM Oly is cancelled)
  • Sunday, 11/30 – Open Gym from 10AM – 12PM
  • Monday, 12/1 – 5:30PM, 6:30PM, 7:30PM (6AM & 12PM are cancelled)

11/26/14

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Final Thanksgiving Schedule:
  • Wednesday 11/26: 6AM, 12PM, 5:30PM — (6:30PM & 7:30PM classes are cancelled)
  • Thursday 11/27: NO CLASSES – GYM CLOSED
  • Friday 11/28: Open Gym from 10AM – 12PM — (will have recommended workout)
  • Saturday 11/29: 10AM, 11AM — (12PM Oly is cancelled)
  • Sunday 11/30: Open Gym from 10AM – 12PM
  • Monday 12/1: 5:30PM, 6:30PM, 7:30PM — (6AM & 12PM classes are cancelled)
Strength:

Hi Hang Snatch: 5×3

Conditioning:

12 min AMRAP:

  • 12 Walking Lunges (55/35)
  • 12 KBS
  • 12 (5)m Sprints
Extra:

“EDT”
10 min AMRAP:

  • Hip Extensions
  • BB Roll Out

11/25/14

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 Thanksgiving Schedule:

Due to the holiday, we will be offering a limited class schedule. As of now, we can guarantee the following schedule changes. We are still figuring out and hoping to offer classes/open gym on Friday/Sunday.

  • Wednesday 11/26 – 6AM, 12PM, 5:30PM — (6:30 & 7:30 classes are cancelled)
  • Thursday 11/27 – CLOSED
  • Friday  11/28- TBD
  • Saturday 11/29 – 10AM, 11AM — (12PM Oly is cancelled)
  • Sunday 11/30 – TBD
  • Monday – 5:30PM, 6:30PM, and 7:30PM (6AM & 12PM classes are cancelled)
Strength:

“Escalating Density Training”
In 15 minutes complete an AMRAP of:

  • Strict Press @ 75%
  • Strict Weighted Pull Pull Ups @ 75%

*Break up sets and reps as you wish, but be sure to record final # of reps completed of each movement and weights.

Conditioning:

5 Rounds:

  • 5 Push Press (185/115) — Taken from floor
  • 200m Run

11/24/14

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Thanksgiving Schedule:

Due to the holiday, we will be offering a limited class schedule. As of now, we can guarantee the following schedule changes. We are still figuring out Friday, Saturday, and Sunday’s schedules.

  • Wednesday 11/26 – 6AM, 12PM, 5:30PM — (6:30 & 7:30 classes are cancelled)
  • Thursday 11/27 – CLOSED
  • Friday  11/28- TBD
  • Saturday 11/29 – TBD
  • Sunday 11/30 – TBD
  • Monday – 5:30PM, 6:30PM, and 7:30PM (6AM & 12PM classes are cancelled)
Strength:

Back Squat:

  • Every 2 minutes, perform 8 unbroken squats @ 70%
Conditioning:

3 Rounds:

  • 30 Double Unders
  • 20 KBS (55/35)
  • 15 TTB

11/23/14

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Open Gym today from 10AM – 12PM! Did you miss out testing any of your 1RMs this week? This is the time to get them in!

11/22/14

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Today’s Schedule:
  • 9AM – Foundations –> Movement Focus = Push Press, Thrusters, Wall Balls
  • 10AM – CrossFit
  • 11AM – CrossFit
  • 12PM – Olympic Lifting
Strength:

Cleans: 5×3 @ 70%

Conditioning:

14 min AMRAP:

  • 50 KBS (70/55)
  • 40 TTB
  • 30 Wall Balls
  • 20 Cleans (135/95 or 65% 1RM)
  • 10 Muscle Ups

11/21/14

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Reminders:

There is a Foundations Class tomorrow, Saturday 11/22, at 9AM! Foundations Classes are free to all HWCF members.

Thanksgiving Schedule:

Please keep up-to-date with the blog/website. We will be releasing the limited class schedule for the Thanksgiving.

Strength:

Front Squat: Find 1RM
Bench Press: Find 1RM

Conditioning:

9-7-5

  • Front Squat (225/155 or 75% 1RM)*
  • Bar Muscle Ups**

*Rx = Take from the floor
**Scale 18-14-10 Pull Ups & Dips