Month: December 2015

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

 

Upcoming Holiday Schedule:

Regular schedule, unless specified below:

• Thursday 12/31 – 6AM, 9AM, 5:30PM (6:30 and 7:30PM classes are cancelled)
• Friday 1/1 – GYM CLOSED

Strength:

5x (1 power clean + 2 hang squat cleans+ 1 jerk)

Conditioning:

Complete the following in any order:

• Tabata: Russian KBS (55/35)
• 1 min rest
• Tabata: row/bike for cals
• 1 min rest
• Tabata: sit ups

Upcoming Holiday Schedule:

Regular schedule, unless specified below:

• Thursday 12/31 – 6AM, 9AM, 5:30PM (6:30 and 7:30PM classes are cancelled)
• Friday 1/1 – GYM CLOSED

Strength:

A1. Weighted Pull Ups: 5×5-9
A2. BB Strict Press: 5×5-9 (pull from floor)

Conditioning:

For Time:

• 800m run
• 40 Double Unders
• 30 Burpees
• 20 TTB
• 10 Muscle Ups (scale is 10 Ring Rows + 10 Dips)

Upcoming Holiday Schedule:

Regular schedule, unless specified below:

• Thursday 12/31 – 6AM, 9AM, 5:30PM (6:30 and 7:30PM classes are cancelled)
• Friday 1/1 – GYM CLOSED

Strength:

Back Squat: 3×8*
*Rest 120 seconds between sets. For rep #1 pause 3 seconds at bottom. Then, try to get the remaining 7 reps done within 30 seconds

Conditioning:

5 Rounds:

• 5 Hang Power Cleans (135/95)
• 5 Front Squats
• 250m Row or 200m Run

Open Gym today from 10AM – 12PM!

Upcoming Holiday Schedule:

Regular schedule, unless specified below:

• Thursday 12/31 – 6AM, 9AM, 5:30PM (6:30 and 7:30PM classes are cancelled)
• Friday 1/1 – GYM CLOSED

Today’s Schedule:

• 10AM – CrossFit
• 11AM to 12PM – Open Gym

Upcoming Holiday Schedule:

Regular schedule, unless specified below:

• Thursday 12/31 – 6AM, 9AM, 5:30PM (6:30 and 7:30PM classes are cancelled)
• Friday 1/1 – GYM CLOSED

Conditioning:

“12 Days of Christmas”

• 1 Hang Squat Clean (95/65)
• 2 Hang Power Clean
• 3 Thrusters
• 4 CTB Pull Ups
• 5 TTB
• 6 Wall Balls
• 7 Ball Slams
• 8 Burpees
• 9 Double Unders
• 10 Deadlifts
• 11 Shoulder to Overhead
• 12 OHS

Format of WOD – just like the song:

• 1 HSQ
• 2 HPC + 1 HSQ
• 3 Thruster + 2 HPC + 1 HSQ
• 4 CTB Pull Ups + 3 Thruster + 2 HPC + 1 HSQ

…and so on and so on, through the 12th Round

Today’s Schedule:

• Merry Christmas! The gym is closed today. We will see you back for training tomorrow!

Upcoming Holiday Schedule:

Regular schedule, unless specified below:

• Saturday 12/26 – 10AM CrossFit, 11AM – 12PM Open Gym
• Thursday 12/31 – 6AM, 9AM, 5:30PM (6:30 and 7:30PM classes are cancelled)
• Friday 1/1 – GYM CLOSED

Today’s Schedule:

• 10AM – CrossFit
• 11AM to 12PM – Open Gym

Upcoming Holiday Schedule:

Regular schedule, unless specified below:

• Friday 12/25 – GYM CLOSED
• Saturday 12/26 – 10AM CrossFit, 11AM – 12PM Open Gym
• Thursday 12/31 – 6AM, 9AM, 5:30PM (6:30 and 7:30PM classes are cancelled)
• Friday 1/1 – 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:

Rx+
4 Rounds:

• 10 HSPU
• 30 KBS (70/55)

Rx:
4 Rounds:

• 10 Push Press (65% 1RM)
• 30 KBS (55/35)

Holiday Schedule:

Regular schedule, unless specified below:

• Thursday 12/24 – 10AM CrossFit, 11AM – 12PM Open Gym
• Friday 12/25 – GYM CLOSED
• Saturday 12/26 – 10AM CrossFit, 11AM – 12PM Open Gym
• Thursday 12/31 – 6AM, 9AM, 5:30PM (6:30 and 7:30PM classes are cancelled)
• Friday 1/1 – GYM CLOSED

Strength:

A1. Weighted Pull Ups: 5×5-9
A2. BB Strict Press: 5×5-9 (pull from floor)

Conditioning:

5 Rounds:

• 30 sec AMRAP Ring Rows
• 30 sec AMRAP BB Lunge (alternating)
• 30 sec AMRAP Push Ups
• 1 min Rest

Holiday Schedule:

Regular schedule, unless specified below:

• Thursday 12/24 – 10AM CrossFit, 11AM – 12PM Open Gym
• Friday 12/25 – GYM CLOSED
• Saturday 12/27 – 10AM CrossFit, 11AM – 12PM Open Gym
• Thursday 12/31 – 6AM, 9AM, 5:30PM (6:30 and 7:30PM classes are cancelled)
• Friday 1/1 – GYM CLOSED

Strength:

Find a 1RM Snatch

Conditioning:

5 Rounds:

• 5 Snatches @ 75%
• 10 TTB
• 200m Run/Row or 25 Cals on Airdyne