10/31/13

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Rest/Make Up Day
Happy Halloween, Hardware CrossFit! Wearing costumes today will not be discouraged. If you’re feeling it, we say go for it!

10/30/13

Reminder:

Starting next Monday, there will be a 6AM class Monday through Friday.

Strength:

A1: Weighted Push Ups: 3×8
A2: Weighted Pull Ups: 3×8

Conditioning:

10 min AMRAP:

  • 250m Row
  • 10 Push Press (95/65)
  • 25 Wall Balls (20/14)

3 min AMRAP:

  • TTB

10/29/13

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Announcement:

Beginning the week of November 4, 2013, there will be a 6AM class Monday through Friday! More class additions are on the way, but for the moment, take the opportunity to watch the sunrise from Hardware CrossFit (too cheesy?)!

Strength:

Snatch (from below the knee): 5×3

Conditioning:

5 Rounds:

  • 3 Box Jumps (24/20)
  • 10 Burpees
  • 100 yard Sprint

*Rest as needed
 

10/28/13

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Strength:

Front Squats: 5×3-5 @ 32X0 Tempo (90 sec Rest)

Conditioning:

For Time:

  • 1k Row
  • 30 Pistols
  • 15 Hang Cleans (185/135)
Post WOD:

Bent Over Rows: 3×10

10/27/13

Open Gym today from 12-2PM.
Nice work yesterday at the In-House Competition. We’ll post more about it later this week, but it there was such a great, supportive energy at the box. Makes us proud to be a part of such a great community.

10/26/13

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Regular classes are cancelled for today.
Our First In House Competition begins at 9AM. The gym will be open at 8AM for athletes to warm up. Detailed information on the event can be found here. Detailed Heat Sheets will be on the whiteboard

Schedule:

Event 1: Clean & Jerk Ladder

  • Women (Rx and Scaled): Start Time 9:00AM
  • Men (Rx and Scaled): Start Time: 9:45AM

Event 2: 12 min AMRAP

  • Women (Rx and Scaled): Start Time: 10:30AM
  • Men (Rx and Scaled): Start Time: 10:50AM

Event 3: Fran

  • Women (Rx and Scaled): Start Time 11:30AM
  • Men (Rx and Scaled): Start Time: 12:00PM
BBQ:

Following the competition, it’s time to celebrate Hardware CrossFit’s 1 Year Anniversary. It has been one heck of a year, so lets gather friends and family to eat, drink, and talk about CrossFit (because that’s all we really talk about anyways). We are supplying Smoque BBQ for protein. If you’d like, bring a side dish to share. BYOB.

10/25/13

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It’s not too late to sign up to compete in tomorrow’s In-House Competition. Either put your name down on the sign up sheet at the gym, or shoot us an email at [email protected]! Competition starts at 9AM, and the BBQ follows from 12-4PM.

Strength:

Romanian Deadlifts: 3×8 (heavier than last week)

Conditioning:

21-15-9

  • Back Squat (BW/75% BW)
  • Burpees
Post WOD:

Weighted Pull Ups: 3×10, or
Strict Muscle Ups: 3xME

10/24/13

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Rest/Make Up Day
The First Year Anniversary Competition & BBQ is this Saturday! The competition starts at 9AM, and the BBQ will follow from 12-4PM. Bring friends, family, and a dish to share. We are looking forward to celebrating the great Hardware CrossFit community that has developed over the past year.

10/23/13

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Congrats to Shannon S. & Jose P. who have recently completed their CrossFit Level 1 Trainer Certification! Can you spot, Jose?
Reminder: Our First Year Anniversary Competition & BBQ is this coming Saturday 10/26/13! The competition will run from 9AM – 12PM, with the BBQ to follow. More information can be found here. If you’re planning to do the competition, there is a sign up sheet at the gym. Looking forward to it!

Strength:

Split Jerks: 5×1

Conditioning:

3 Rounds: (15 min cap)

  • 400m Run
  • 15 TTB
  • 20 Burpees

 
Post loads, time, and reps to comments.

10/22/13

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Strength:

Front Squats: 4×5

Conditioning:

3 x 3min AMRAP:

  • 250 m Row
  • 15 CTB Pull Ups
  • ME Squat Clean Thrusters (115/75)
  • Rest as needed

*your score is total # of pull up and squat clean thrusters completed over all 3 rounds