2/9/14

Open gym today from 10AM-12:00PM!

2/8/14

Congrats to Adam T. & Bjorn, and Jim D. & Omar for winning the Rx and Scaled Men’s Division at last night’s Throwdown with CrossFit Shoreside! Way to make us proud, guys! Also, a shout out to Sarah for all of her help running the event last night. Thanks, Sarah! Your help was so appreciated, and you made it a stress-free event for us!

Strength:

Find 1RM Split Jerk

Conditioning:

15 min AMRAP:

  • 4 HSPU
  • 8 Pull Ups
  • 12 KBS

2/7/14

Reminder:

Tonight we are hosting the 3rd Northside Throwdown! We will be competing against CrossFit Shoreside (Evanston). There’s still time to sign up if you’re interested. Details of the workout and times can be found here. Even if you’re not participating, stop and by and support your fellow HWCF athletes!

Strength:

A. Bench Press

  • 1×5 @ 50%
  • 1×3 @ 60%
  • 1×2 @ 70%
  • 1×1 @ 80%
  • 1×1 @ 85%
  • AMRAP @ 90%

B. Deadlift

  • 1×5 @ 50%
  • 1×3 @ 60%
  • 1×2 @ 70%
  • 1×1 @ 80%
  • 1×1 @ 85%
  • AMRAP @ 90%
Conditioning:

For Time:

  • 10-1 Hang Power Clean (135/95)
  • 1-10 Burpee Over Bar

2/6/14

Reminder:

To all participating in the Paleo Challenge: Tonight from 6:30 to 7:15 there will be an informational meeting at the gym. The meeting is optional, however Shannon will be going over the details of the Challenge, so it will be beneficial to attend. Speaking of Shannon, check out her bio to learn more about her!
 
Tomorrow night we are hosting the Throwdown #3 at Hardware CrossFit with CrossFit Shoreside (Evanston). While we would like everyone to participate, we understand that some aren’t interested in competing. Come show your support, cheer on your fellow athletes, and have drink it that better suits your style. More details on the Throwdown can be found here. It should be a great time!

Strength:

Make Up Strength, or
Complete the following complex, 5 times:

  • 1 Snatch Grip Push Press
  • 1 OHS
  • 1 Snatch Balance
Conditioning:

“Annie”
50-40-30-20-10

  • Double Unders
  • Sit Ups

2/5/14

Reminder:

This Friday we are hosting Throwdown #3 with CrossFit Shoreside. Check here for more details. A sign up sheet is up at the gym. Heats will run every 20 minutes beginning at 8:30PM.

Strength:

A1: Press

  • 1×5 @ 50%
  • 1×3 @ 60%
  • 1×2 @ 70%
  • 1×1 @ 80%
  • 1×1 @ 85%
  • AMRAP @ 90%

A2: Pendlay Row

  • 3×5
Conditioning:

12 min AMRAP:

  • 40 Wall Balls (20/14)
  • 7 Muscle Ups [sub 7 Dips (no pull ups to sub)]

 

2/4/14

Strength:

Kettlebell Snatch Skill Work

Conditioning:

RX: 21-15-9

  • RT Arm KB Snatch (55/35)
  • LT Arm KB Snatch
  • Pull Ups

Scaled: 21-15-9

  • RT Arm Russian KBS (55/35)
  • LT Arm Russian KBS
  • Pull Ups

2/3/14

Reminder:

There is still time to sign up for the Winter 2014 Paleo Challenge! Pre-challenge body fat testing starts today and runs through Wednesday. If you haven’t signed up for a time yet, email Shannon at [email protected] to schedule. Also, below you will find the workout we will be using for  pre/post challenge assessment. This workout must be completed sometime before the end of the day on Friday. You must have a fellow Paleo Challenge participant or coach count for you. Report your score to a coach.
 
This Friday, 2/7, we will be hosting CrossFit Shoreside for Friday Night Lights.  There will be a sign up sheet at the gym by Tuesday. Everything will run the same as it did at the first Throwdown: cash entry fee $10, heats will begin at 8:30. This is great prep for the CrossFit Open, and we hope to see many Hardware faces there!

Strength:

Back Squat:

  • 1×5 @ 50%
  • 1×3 @ 60%
  • 1×2 @ 70%
  • 1×1 @ 75%
  • 1×1 @ 80%
  • 1×1 @ 85%
  • AMRAP @ 90%
Conditioning:

3 Rounds:

  • 20 Pistols (alternating)
  • 15 TTB
  • 10 Shoulder to Overhead (155/105)
Paleo Challenge WOD:

8 min AMRAP:

  • 15 Goblet Squats (55/35)
  • 15 Burpees

2/2/14

DSC_0704
 
Open Gym today from 10AM – 12PM. Open gym does count towards one of your weekly classes, and are a great opportunity to work on your goals!

2/1/14

DSC_0531
 

Reminder:

Foundations Class today at 9AM!
 
Pre-Challenge testing for the Paleo Challenge begins on Monday! If you have not signed up yet, there is still time. The pre-challenge testing runs through Wednesday. Next time you’re in the gym, put you’re name down. The more people that participate, the bigger that cash prize gets! You’re odds are significantly better than the lotto.

Skill Work:

Handstands

Conditioning:

For Time: (20 cap)

  • 100 Burpee Pull Ups