11/30/13

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Reminder:

Regular class schedule today. CrossFit classes @ 10AM & 11AM. No Open Gym tomorrow (Sunday 12/1), the gym will be closed.

Strength:

Bench Press: (last set is an AMRAP, stop 2 reps shy of failure)

  • 1×5 @ 55%
  • 1×5 @ 62.5%
  • 3×10 @ 67.5%
Conditioning;

4 min AMRAP:

  • 15 Box Jumps (24/20)
  • 7 Pull Ups

Rest 2 minutes

4 min AMRAP
  • 15 Wall Ball (20/14)
  • 7 Pull Ups

11/29/13

No classes today. The gym is closed.

11/28/13

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Happy Thanksgiving! As a reminder, there is class today @ 8AM! Join us before you feast! Below is a reminder of our limited schedule for the rest of the week.

Thanksgiving Schedule:
  • Thursday 11/28: 8AM class, Open Gym From 9AM-10AM — HAPPY THANKSGIVING!
  • Friday 11/29: GYM CLOSED
  • Saturday 11/30: 10AM, 11AM
  • Sunday 12/1: GYM CLOSED
Strength:

Deadlift: (90 sec rest) (5th set is an AMRAP, stop 2 reps shy of failure)

  • 1×5 @ 55%
  • 1×5 @ 62.5%
  • 3×10 @ 67.5%
Conditioning:

TEAM WOD

Teams of 3 (one works, two rest)
2 Rounds:
  • 1500 M row (different athlete every 250)
  • 50 Burpees
  • 50 Thrusters (95/65)

11/27/13

Thanksgiving Schedule:
  • Wednesday 11/27: Regular Class Schedule
  • Thursday 11/28: 8AM class, Open Gym From 9AM-10AM
  • Friday 11/29: GYM CLOSED
  • Saturday 11/30: 10AM, 11AM
  • Sunday 12/1: GYM CLOSED
Strength:

A1: Strict Press: (Use 90% 1RM – last set is an AMRAP, stop 2 reps shy of failure)

  • 1×5 @ 55%
  • 1×5 @ 62.5%
  • 3×10 @ 67.5%

A2: Bent Over Rows: 5×10 (keep the same weight for all work sets)

Conditioning:

8 min AMRAP:

  • 3 Hang Power Cleans (85% BW)
  • 5 Box Jumps (30/24)
  • 100 Single Unders

Post reps, loads, and times to comments.

11/26/13

Thanksgiving Schedule:
  • Tuesday 11/26: Regular Class Schedule
  • Wednesday 11/27: Regular Class Schedule
  • Thursday 11/28: 8AM class, Open Gym From 9AM-10AM
  • Friday 11/29: GYM CLOSED
  • Saturday 11/30: 10AM, 11AM
  • Sunday 12/1: GYM CLOSED
Skill:

Rope climb:
10 ascents if possible
Conditioning:
FT:
1K Row
40 TTB
30 Shoulder to Overhead (115/75)

Extra:

Seated DB external rotation: 3×8
 
 
 

11/25/13

Thanksgiving Schedule:
  • Monday 11/25: Regular Class Schedule
  • Tuesday 11/26: Regular Class Schedule
  • Wednesday 11/27: Regular Class Schedule
  • Thursday 11/28: 8AM class, Open Gym From 9AM-10AM
  • Friday 11/29: GYM CLOSED
  • Saturday 11/30: 10AM, 11AM
  • Sunday 12/1: GYM CLOSED
Strength:

Back Squat:

  • 1×5 @55%
  • 1×5 @ 62.5%
  • 3×10 @ 67.5%

**On last set, perform AMRAP (stop 2 reps shy of failure)

Conditioning:
  • 4 min AMRAP CTB Pull Ups
  • 3 min AMRAP Burpees
  • 2 min AMRAP KBS (55/35)
  • 1 min AMRAP Double Unders

 

11/24/13

Open Gym today from 12-2PM. Just a reminder, open gym does count towards one of your weekly classes.

11/23/13

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Reminder:

There is a Foundations Class today at 9AM. Regular CrossFit classes will follow at 10AM &  11AM.

Thanksgiving Schedule:

Limited schedule next week due to the Holiday. Please note:

  • Monday 11/25: Regular Class Schedule
  • Tuesday 11/26: Regular Class Schedule
  • Wednesday 11/27: Regular Class Schedule
  • Thursday 11/28: 8AM class, Open Gym From 9AM-10AM
  • Friday 11/29: GYM CLOSED
  • Saturday 11/30: 10AM, 11AM
  • Sunday 12/1: GYM CLOSED
Strength:

Deadlift:5×10 @ 60%
*On Set 5, perform as many reps as possible (stopping 2 reps shy of failure)

Conditioning:

12 min AMRAP:
3-6-9-12-15-18…

  • Front Squat (115/75)
  • Burpee Over Bar
Post WOD:

BB Roll Out: 3×5
Post loads, times, and reps to comments.
 
 

11/22/13

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Announcements:

Thank you to everyone who filled out the HWCF Member Survey. We appreciate every bit of input received, and will do our best to meet the wants and needs of our members. Our goal for Year 2 is to make the community stronger.We will have more community events (both social and competitions). We hope to add a new program for those looking for additional strength/competition-based training. And of course, we will add additional equipment as our community grows. Our first priority is always helping you meet your fitness goals. It’s almost a new year. Let’s begin to think of some performance related goals. Let us know what they are, and we will do our best to help you meet them!
Annnnnddd….What you all have been waiting for. FARAH! Your name was pulled in the raffle. Next time you’re in the gym, don’t forget to pick up your free jump rope and bag of SFH Protein!

Thanksgiving Schedule:

Limited schedule next week due to the Holiday. Please note:

  • Monday 11/25: Regular Class Schedule
  • Tuesday 11/26: Regular Class Schedule
  • Wednesday 11/27: Regular Class Schedule
  • Thursday 11/28: 8AM class, Open Gym From 9AM-10AM
  • Friday 11/29: GYM CLOSED
  • Saturday 11/30: 10AM, 11AM
  • Sunday 12/1: GYM CLOSED
Reminder:

There is a Foundations Class tomorrow at 9AM. We will be covering the pressing series (strict press, push press, bench press, split jerk).

Strength:

A1: Bench Press: 5×10 @ 60%
*On Set 5, performa as many reps as possible, stopping 2 reps shy of failure
A2: Weighted Pull Ups: 5×8

Conditioning:

“Jaybird”
5 Rounds: (14 min cap)

  • 3 Power Snatches @ 70%BW
  • 5 HSPUs (5 Strict Push Ups + 1 Wall Walk)
  • 7 Box Jumps (24/20)

Post loads, times, and reps to comments.
 

11/21/13

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Reminder:

There will be a Foundations Class this Saturday 11/23 @ 9AM. This week we will covering presses (strict press, push press, bench press, split jerk). All new and experienced athletes are encouraged to attend. this class does not count towards your weekly classes. The next Foundations Class will not be until December 14th.
Rest/Make Up Day