10/21/14

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Reminders:

Hoodie orders have been placed! We will keep you all up-to-date about when to expect them, and charges will be made to the card we have on file here once the hoodies are in.

Strength:

A1. Bench Press: 4×4 (+5#)
A2. Pendlay Rows: 4×4 (+5#)

Conditioning:

12 min AMRAP:

  • 10 Push Press (135/95)
  • 2 Rope Climbs

10/20/14

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Reminders:

HWCF Hoodies:

Today is the last day to pre-order our new HWCF Hoodies! For the pre-order the hoodies will be $45 and after that they will be $55. We will not be ordering many extras, so please pre-order if you are interested! You can pre-order the hoodies HERE. For those of you who have already pre-ordered. Please double check and make sure your name and size are correct.

This Week’s Schedule:

  • Olympic Lifting meets Thursday @ 6:30PM & Saturday @ 12:00PM (Please note, our regular CrossFit classes DO NOT meet at this time)
  • Open Gym is on Sunday from 10AM-12PM (Please note, Open Gym COUNTS as one of your weekly classes. If you exceed your 3 classes/wk, there is an additional charge for the extra class – including open gym)
Strength:

A. Back Squat: 4×4 (2 min rest) (+5#)
B. BB Good Mornings: 3×10 @ 40×0 Tempo (+5#)

Conditioning:

10 min AMRAP:

  • 5 Hang Squat Clean (155/115 or 65% 1RM)
  • 5 Burpee Box Jumps (20/16)
  • 200m Run
Extra:

Walking Split Squats: 4×12 (6 each leg)

10/19/14

Open Gym today from 10AM – 12PM! Come in a repeat a workout for the leaderboard (w/ a judge)!

10/18/14

Reminders:

Foundations class will meet today a 9:00AM! OLY class at 12:00PM.

Strength:

Find 1RM Push Press*
*Leaderboard opportunity 

Conditioning:

It’s a surprise! Come on in to find out. Hint: this will be another opportunity to make the leader board. Bring running shoes.

Extra:

A. Weighted Dips: 4×4 (+5#)
B. Weighted Pull Ups: 4×4 (+5#)

10/17/14

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Just a little over 2 years ago! My what this gym has become…Save the date for our 2 Year Anniversary Party on November 8th! Details to come shortly…

Reminders:

Schedule:

  • Foundations meets this tomorrow, 10/18, at 9AM!

Hoodies:

Want a HWCF Hoodie? Pre-order one HERE. Pre-order cost is $45, and the price will jump to $55 once purchased from our inventory. We will be ordering on the 20th. The hoodies will be charged to the card we have on file on on or after 10/20, unless you’d prefer to pay in cash before then.

Lost & Found:

We have cleared out the cubbies, and all leftover items have been placed in “lost & found” which is located in the big tire. All items will be donated at the end of the month. We’d like to keep the cubbies as clean as possible. If you’d like to leave items at the gym overnight, please see George or Jess and ask about renting a Bin.

Strength:

A. EMOM for 8 mins

  • 2 Front Squat @ 1010 Tempo (+5# heavier than last week or 70% 1RM

B. Snatch Grip Deadlift: 4×4-6 @ 50×1 Tempo

Conditioning:

7 min AMRAP:

  • 40 OHS (115/80)
  • ME Burpees

*Score = Total Reps OHS + Burpees

Extra:

Strict Press: 4×4

10/16/14

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Reminders:

Upcoming Schedule:

  • Foundation Class meets this Saturday 10/18 @ 9AM!

Cubbies:

The cubbies have been cleared out! All belongings have been placed in lost & found. Please see a coach if you to claim anything that you have left. Remember, if you’d like to leave your stuff at the gym you can rent a bin for $8/month. All unclaimed items will be donated by the end of the month.

Hoodies:

Want a HWCF Hoodie? Pre-order one HERE. Pre-order cost is $45, and the price will jump to $55 once purchased from our inventory. We will be ordering on the 20th.

Strength:

Make Up Strength

Conditioning:

500m Row TT*
*For the leaderboard
With a continuous clock, complete the following:

  • 1 min AMRAP Double Unders
  • 2 min AMRAP of 5m Run
  • 3 min AMRAP TTB

10/15/14

New Hoodies!

We will be placing an order for the above hoodies before the on 10/20. We will be taking pre-orders for them until then, and due to the higher cost, we will not be keeping very many in inventory.  Lock in your size and the price by pre-ordering! Pre-order price is $45 and retail price will be $55. If you know you’d like a hoodie, please pre-order them HERE. (We think the link has been fixed!)

Bin Rentals:

Please rent a bin if you plan to leave your belongings at the gym from here on out. The cubbies will be cleared out tonight. All remaining items will be placed in lost & found and donated by the end of the month.

Strength:

A1: Bench Press: 4×4 (+5#)
A2: Pendlay Rows: 4×4

Conditioning:

“Fran”
21-15-9 (10 min cap)

  • Thrusters (95/65)
  • Pull Ups

*This is for the leaderboard. Please grab a judge if you’re interested in fighting for a spot on the leaderboard.

Extra:

YTW: 3×10 of each (10 Y, then 10 T, then 10 W)

10/14/14

Reminders:

New Hoodies!

We will be placing an order for the above hoodies before the on 10/20. We will be taking pre-orders for them until then, and due to the higher cost, we will not be keeping very many in inventory.  Lock in your size and the price by pre-ordering! Pre-order price is $45 and retail price will be $55. If you know you’d like a hoodie, please pre-order them HERE.

Bin Rentals:

Don’t forget we will be clearing out all of the cubbies this Wednesday, 10/15. All items left unclaimed will be donated by the end of the month. If you’d like to leave your belonging at the gym, please email us at [email protected] to reserve your bin rental. Bin rentals will be $8/month, with a $5 initial charge for an HWCF Bag Tag for identification.

2nd Anniversary Party!

Mark you calendars for the evening of Saturday, November 8th! We will be throwing a 2nd Anniversary Party for the gym, and we want all members, family members, and friends to join us! More details to come…

Strength:

1 Power Snatch + 1 Squat Snatch + 1 OHS: 4×3

Conditioning:

3 Rounds:

  • 25 KBS (55/35)
  • 35 Double Unders
Extra:

GHD Sit Ups: 3×10

10/13/14

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Reminders:

New Hoodies!

We will be placing an order for the above hoodies before the on 10/20. We will be taking pre-orders for them until then, and due to the higher cost, we will not be keeping very many in inventory.  Lock in your size and the price by pre-ordering! Pre-order price is $45 and retail price will be $55. If you know you’d like a hoodie, please pre-order them HERE.

Bin Rentals:

Don’t forget we will be clearing out all of the cubbies this Wednesday, 10/15. All items left unclaimed will be donated by the end of the month. If you’d like to leave your belonging at the gym, please email us at [email protected] to reserve your bin rental. Bin rentals will be $8/month, with a $5 initial charge for an HWCF Bag Tag for identification.

2nd Anniversary Party!

Mark you calendars for the evening of Saturday, November 8th! We will be throwing a 2nd Anniversary Party for the gym, and we want all members, family members, and friends to join us! More details to come…

Strength:

A. Back Squat: 4×4 (+5-10# from last week) (2 min rest)
B. BB Good Mornings: 3×10 @ 40×0 Tempo

Conditioning:

3 Person Team Row
12 min AMRAP of Row for Calories
**EMOM each team is responsible for performing 20 burpees
NOTE: 20 cumulative burpees must be completed before the team begins to row again (more than one person can be performing burpees at a time). There is no restriction on how many calories each athlete needs to complete, so strategize as best for your team. 

Extra:

Walking Split Squats: 4×12 (6 each leg)
 

10/12/14

Open gym today from 10AM-12PM!
Good luck to HWCF members Kyle K., Jeff B., and Eric Stillman as they run the Chicago Marathon today!