6/30/14

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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
Strength:

Back Squat: 3-3-3+
70% – 80% – 90%

Conditioning:

3 Rounds:

  • 10 Deadlifts (70% TM)
  • 15 Pull Ups
  • 400m Row
  • Rest 1 min
Extra:

Split Squats: 4×6 @ 3110

6/29/14

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Open Gym today from 10AM – 12PM!
 

6/28/14

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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)

6/27/14

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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
  • 30 Thrusters (75/55)
  • 200m Run
Extra:

A. Back Squat: 3×10 @ 65% TM
or,
Split Squat: 3×8 @ 3110 Tempo
B. Bench Press: 3×10 @ 65% TM

6/26/14

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, keep your eyes peeled.
Strength:

Make Up Strength

Conditioning:

Partner Prowler Push
With a partner, complete 3x200m (180/140)
 

6/25/14

Reminders:
  • There is a Foundations Class this Saturday @ 9AM
  • Olympic Lifting meets at 6:30PM Thursday night and 12:00PM on Saturday
Strength:

1 Power Clean +1 Front Squat + 2 Squat Cleans: 5×4 (1+1+2)

Conditioning:

For Time:

  • 35 One Arm Russian KBS (55/35)
  • 50 Box Jumps
  • 35 One Arm Russian KBS (55/35)
Extra:

L Sits: 3xME Hold

6/24/14

Strength:

A. Bench Press: 5-5-5+ (65% – 75% – 85%)
B. Weighted Pull Ups: 5-5-5+ (65% – 75% – 85%)
**Note: For bench press, add 5# to TM, for Pull Ups, add 5# to TM if you completed 3+ reps on your last set

Conditioning:

12 min AMRAP:

  • 200m Run or Row
  • 20 Power WB (20/14)
  • 10 Ring Rows
Extra:

Strict Press: 4×10 @ 65% TM*
* Add 5# to last week’s Strict Press TM

6/23/14

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Strength:

Back Squat: 5-5-5+
65% – 75% – 85%
**If you completed 3+ reps on your last set last week, increase your training max by 2.5%

Conditioning:

8 min AMRAP:

  • 7 Thrusters (115/75)
  • 30 Double Unders
Extra:

RDL: 3×0 @ 65% Deadlift TM

6/22/14

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

6/21/14

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Congratulations to Jen! She won the Women’s Scaled division at the Friday Night Light event last night!

Today’s Schedule:
  • 10AM – CrossFit
  • 11AM – CrossFit
  • 12PM – Olympic Lifting

**Note there is no Foundations Class today.

Strength:

Strict Press: 5-3-1+
75% – 85% – 95%

Conditioning:

3 Rounds:

  • 15 OHS (95/65)
  • 20 Double Unders
  • 400m Run
Olympic Lifting:

A. Snatch: Find 1RM
B. Snatch: 5×1 @ 85% 1RM
C. Clean & Jerk: Find 1RM
D. Clean & Jerk: 4×1 @ 85% 1RM