12/21/14

Open Gym today from 10AM – 12PM
Yoga today from 12:30 PM – 1:30PM

Christmas Schedule:
  • Monday 12/22 & Tuesday 12/23 – Normal Schedule
  • Wednesday 12/24 – 6AM, 9AM, 10AM CrossFit Classes, Open Gym from 11AM – 12PM.
  • Thursday 12/25 – No Classes – Gym Closed
  • Friday 12/26 – 9AM, 10AM CrossFit Classes
  • Saturday 12/27 – 10AM, 11AM (OLY is cancelled)
  • Sunday 12/28 – Open Gym from 10AM – 12PM

12/20/14

Schedule Reminders:
  • Foundations meets today at 9AM: Deadlift and KBS
  • Olympic Lifting is cancelled today. Head on down to CrossFit Construct at noon to support the HWCF Oly crew as they participate in an “Eleiko Max Out Day”
  • Yoga meets tomorrow @ 12:30PM
Christmas Schedule:
  • Monday 12/22 & Tuesday 12/23 – Normal Schedule
  • Wednesday 12/24 – 6AM, 9AM, 10AM CrossFit Classes, Open Gym from 11AM – 12PM.
  • Thursday 12/25 – No Classes – Gym Closed
  • Friday 12/26 – 9AM, 10AM CrossFit Classes
  • Saturday 12/27 – 10AM, 11AM (OLY is cancelled)
  • Sunday 12/28 – Open Gym from 10AM – 12PM
Strength:

“EDT”
15 min AMRAP:

  • Bench Press (75%) or Push Ups
  • Ring Rows, Strict Pull Ups, Single Arm DB Row
Conditioning:

In teams of 2, work to complete the following:
12 min AMRAP:

  • 20 Push Press (115/75)
  • 20 Pull Ups
  • 20 Wall Balls (20/14)

**Each athlete must perform 5 burpees before they attempt any reps
 
 

12/19/14

DSC_0135
Schedule Reminders:
  • This Saturday’s Olympic Lifting class is cancelled, as athletes will be participating in a “Max Out Day” at CrossFit Construct at noon!
  • Foundations meets this Saturday @ 9AM
  • Yoga meets this Sunday @ 12:30PM
Christmas Schedule:
  • Monday 12/22 & Tuesday 12/23 – Normal Schedule
  • Wednesday 12/24 – 6AM, 9AM, 10AM CrossFit Classes, Open Gym from 11AM – 12PM.
  • Thursday 12/25 – No Classes – Gym Closed
  • Friday 12/26 – 9AM, 10AM CrossFit Classes
  • Saturday 12/27 – 10AM, 11AM (OLY is cancelled)
  • Sunday 11/28 – Open Gym from 10AM – 12PM
Conditioning:

5 Rounds:

  • 5 Snatches (115/75)
  • 5 Box Jumps
  • 200m Run
Strength:

A. Front Squats: 3×5
or,
Split Squats: 3×8 (each leg)
B. Deadlift: 3×5

12/18/14

DSC_0153
Schedule Reminders:
  • Olympic Lifting meets tonight @ 6:30PM
  • This Saturday’s Olympic Lifting class is cancelled, as athletes will be participating in a “Max Out Day” at CrossFit Construct at noon!
  • Foundations meets this Saturday @ 9AM
  • Yoga meets this Sunday @ 12:30PM
Christmas Schedule:
  • Monday 12/22 & Tuesday 12/23 – Normal Schedule
  • Wednesday 12/24 – 6AM, 9AM, 10AM CrossFit Classes, Open Gym from 11AM – 12PM.
  • Thursday 12/25 – No Classes – Gym Closed
  • Friday 12/26 – 9AM, 10AM CrossFit Classes
  • Saturday 12/27 – 10AM, 11AM (OLY is cancelled)
  • Sunday 11/28 – Open Gym from 10AM – 12PM
Strength:

Make Up Strength

Conditioning:

3 Rounds:

  • 250m Row
  • 10 Burpees Over Rower
  • 20 V Ups
  • Rest as Needed

*Record fastest and slowest times

12/17/14

IMG_2058

Welcome to the Holidays! Thanks to Farah for decorating!

Schedule Reminders:
  • Olympic Lifting meets Thursday @ 6:30PM
  • This Saturday’s Olympic Lifting class is cancelled, as athletes will be participating in a “Max Out Day” at CrossFit Construct at noon!
  • Foundations meets this Saturday @ 9AM
  • Yoga meets this Sunday @ 12:30PM
Strength:

EDT:
In 15 mins complete an AMRAP of:

  • Strict Press  (75%)
  • Strict Weighted Pull Ups (75%)
Conditioning:

Work to complete the following tasks (in order) within the specified time domain (listed below):

  • 50 KBS (70/55)
  • 50 Thrusters (95/65)
  • 50 Burpees

Time Domain:
5 Rounds:

  • 1:00min Work
  • 1:30min Rest

12/16/14

DSC_0045
Schedule Reminders:
  • Olympic Lifting meets Thursday @ 6:30PM
  • This Saturday’s Olympic Lifting class is cancelled, as athletes will be participating in a “Max Out Day” at CrossFit Construct at noon!
  • Foundations meets this Saturday @ 9AM
  • Yoga meets this Sunday @ 12:30PM
Conditioning:

For Time:

  • 800m Run or 1000m Row
  • 20 TTB
  • 600m Run or 750m Row
  • 25 V-Ups
  • 400m Run or 500m Row
  • 30 Sit Ups

12/15/14

10345989_649502688491503_3209822260478844267_n

Strength:

Back Squats: Perform 8 Reps (in under 30 secs) every 2 minutes for 5 Rounds (+5# from last week or 70%)

Conditioning:

With a continuously running clock, complete:
3 Rounds:

Station 1 complete the following for 1:20
  • 3 Power clean 185/135
  • AMRAP of Burpees
Station 2 complete the following for 1:20
  • 3 Power cleans 185/135
  • AMRAP of Pull ups
Station 3 complete the following for 1:20
  • 5 Power cleans 185/135
  • AMRAP of Double Unders

12/14/14

Open Gym today from 10AM – 12PM!
Yoga from 12:30PM – 1:30PM!

12/13/14

Schedule Reminders:
  • Olympic Lifting meets today at 12:00PM
  • Yoga meets tomorrow at 12:30PM
Strength:

Front Squats: 3×5
or,
Split Squats: 3×8 (each leg)

Conditioning:

Teams of 3 / 1 person working at a time / athletes rotate every 1 minute

  • 3 min AMRAP Row for Calories
  • 3 minute AMRAP Wall Balls
  • 3 min AMRAP TTB

*Team must perform 12 Burpees EMOM

12/12/14

Reminders:
  • Olympic Lifting meets this Saturday @ 12PM
  • Yoga meets Sunday @ 12:30PM
Strength:

“EDT”
15 min AMRAP:

  • Bench Press (75%) or Push Ups
  • Ring Rows, Strict Pull Ups, Single Arm DB Row
Conditioning:

3 Rounds:

  • 15 Push Press (115/75)
  • 10 Pull Ups
  • 5 Wall Walks