Month: June 2014


  Fourth of July Schedule: There will be a limited class schedule this weekend in observance of the Fourth of July. Our regular class schedule will run from Monday-Thursday. Please note the modified class schedule for the weekend. Friday 7/4 10:00AM – CrossFit Saturday 7/5 10:00AM – CrossFit 11:00AM – CrossFit Sunday 7/6 GYM CLOSED …
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Open Gym today from 10AM – 12PM!  


Today’s Schedule: 9:00AM – Foundations 10:00AM – CrossFit 11:00AM – CrossFit 12:00PM – Olympic Lifting Conditioning: In teams of 3, work to complete the following: 100 Pull Ups 200 KBS (55/35) 1500m Row (each athlete must row 250m at a time)


Reminders: Foundations Class meets tomorrow at 9:00AM Olympic Lifting meets tomorrow at 12:00PM Strength: A. Deadlift: 5-5-5+ 65% – 75% – 85% of TM **TM = 90%1RM + 10# B. Strict Press: 5-5-5+ 65% – 75% – 85% of TM **TM = 90% 1RM + 5# Conditioning: For Time: 50 Strict Push Ups 40 TTB …
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Reminders: Olympic Lifting class meets tonight at 6:30PM Foundations Class meets this Saturday at 9:00AM – Foundations is free to all HWCF members and does not count towards one of your weekly classes. It is strongly encouraged that new athletes attend these sessions! The class schedule for the 4th of July will be posted soon, …
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1834 W. Balmoral Ave Chicago, IL 60640

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