7/1/15

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Reminders:
  • 4th of July – We will running a modified schedule on the 4th. There will only be one class from 10AM – 11:30AM. Be prepared for a doozy of a workout. All other classes are cancelled, including OLY.
Strength:

A1. Strict Press: (Use TM)

  • 5 @ 75%
  • 3 @ 85%
  • 1+ @ 95%

A2. Weighted Pull Ups: 3×8

Conditioning:

Complete the following in 12 minutes:
20 Muscle Ups or 50 Burpees
then,
AMRAP of:

  • 15 KBS (55/35)
  • 10 Push Press (95/65)

6/30/15

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Reminders:
  • Our Endurance Program Orientation meeting is tonight @ 7PM. There is still time to sign up – Please do so on the Google Doc!
  • 4th of July – We will running a modified schedule on the 4th. There will only be one class from 10AM – 11:30AM. Be prepared for a doozy of a workout.
Strength:

Clean: 10 min to find a 1RM
then, every 2 min for 10 mins:

  • 2 Cleans @ 80% of today’s max
Conditioning:

40-30-20-10

  • Double Unders

20-15-10-5

  • TTB

400m Run after each set of TTB
 

6/29/15

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New OLY/Strength Area:

Have to give a big thanks to our favorite Canadian, Owen! Thanks for your help on Sunday setting up the new OLY platforms. It was very much appreciated, and we could not have done it without you!

Reminders:
  • Our Endurance Program Orientation meeting is this tomorrow night @ 7PM. There is still time to sign up – Please do so on the Google Doc!
  • 4th of July – We will running a modified schedule on the 4th. There will only be one class from 10AM – 11:30AM. Be prepared for a doozy of a workout.
Strength:

Back Squat: (Use TM)

  • 5 @ 75%
  • 3 @ 85%
  • 1+ @ 95%
Conditioning:

10 minutes to complete:
4 Rounds:

  • 10 Deadlift (225/155)
  • 20 Burpees Over Bar

then, in the remaining time:

  • AMRAP of Wall Balls (20/14)

6/28/15

Open Gym from 10AM – 12PM
Yoga is cancelled today.

6/27/15


Warmups at HWCF – always fun!

Fleet Feet Demo at the Gym Today:

Come in and try out some Inov-8 lifting shoes! Fleet Feet will have demo shoes for people to try out during the workout!

Reminders:
  • Yoga is cancelled for the next few weeks. It will resume Sunday 7/19 at 12:30PM
  • Foundations Class meet todayat 9AM
  • Olympic Lifting meets today at 12PM
  • New tank tops are in! $25 and available in the retail section now!
Strength:

Deadlift: (Use TM)

  • 3@80%
  • 3@85%
  • 3+@90%
Conditioning:

In teams of 2, complete:
16 Rounds:

  • 7 Burpees Over Bar
  • 7 OHS (115/75)
  • 200m Sprint

Each athlete must complete one full round at a time

Extra:

3 Rounds:

  • ME Dips
  • ME Pull Ups

6/26/15

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Reminders:
  • Yoga is cancelled for the next few weeks. It will resume Sunday 7/19 at 12:30PM
  • Foundations Class meet tomorrow at 9AM
  • New tank tops are in! $25 and available in the retail section now!
Strength:

Bench Press: (Use TM)

  • 3 @ 80%
  • 3 @ 85%
  • 3+ @90%
Conditioning:

“Baseline”
For Time:

  • 500m Row
  • 40 Air Squats
  • 30 Sit Ups
  • 20 Push Ups
  • 10 Pull Ups
Extra:

3 Rounds:

  • ME Dips
  • ME Pull Ups

6/25/15

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CrossFit Endurance Pilot Program:

We got a great response to the endurance survey, thanks to all who filled it out! Anyone looking to participate in a running-focused 8 week CrossFit Endurance program at Hardware this summer is encouraged to sign up via the link below.
The program will kick off with an orientation meeting and 1 mile time trial on Tuesday, June 30 at 7PM. It will then run for 8 weeks (July 7-August 29, 2015). This program is open to all members, unlimited or 3x/week.
The total cost is $45 for all 8 weeks, and that will be billed to your CC we have on file, after the orientation meeting.
Enrolled participants are encouraged to attend 3 sessions every week, with priority focus on the Tuesday and Thursday sessions. Classes will follow this schedule:

  • Tuesdays and Thursdays, 7-8PM (technique, mobility, and interval focus)
  • Saturdays, meet at 9AM (distance focus) *Saturday runs will be open to HWCF members who are not enrolled in the program as well

This program is not designed to take the place of CrossFit classes, rather to supplement the strength and conditioning focus of CrossFit. More details about this balance will be covered during the June 30 orientation. Feel free to email Katy ([email protected]) with questions!
Sign up here: HWCF Endurance Sign Up

Thursday’s Skills:

Kipping
25m Farmer’s Carry – Find max weight

6/24/15

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Good Luck, Liz!

Good luck to Liz as she heads East for a new job with the Navy. Liz was the very first person to call us about membership when we first opened, which kinda makes her member #1 at Hardware. She’s been with way back when the gym only had one pull up rig and no tires. She, and her mobility wisdom will be greatly missed.

Strength:

Snatch: 10 min to find 1RM
then,
Every 2 mins for 10 mins:

  • 2 Snatches @ 80% of today’s max
Conditioning:

4 Rounds:

  • 0:00-:30 – perform 5 Box Jumps
  • :31-4:00 – perform 200m Sprint

*Record your fastest & slowest time and your Box Jump height

6/23/15

CrossFit Endurance Pilot Program:

We got a great response to the endurance survey, thanks to all who filled it out! Anyone looking to participate in a running-focused 8 week CrossFit Endurance program at Hardware this summer is encouraged to sign up via the link below.
The program will kick off with an orientation meeting and 1 mile time trial on Tuesday, June 30 at 7PM. It will then run for 8 weeks (July 7-August 29, 2015). This program is open to all members, unlimited or 3x/week.
The total cost is $45 for all 8 weeks, and that will be billed to your CC we have on file, after the orientation meeting.
Enrolled participants are encouraged to attend 3 sessions every week, with priority focus on the Tuesday and Thursday sessions. Classes will follow this schedule:

  • Tuesdays and Thursdays, 7-8PM (technique, mobility, and interval focus)
  • Saturdays, meet at 9AM (distance focus) *Saturday runs will be open to HWCF members who are not enrolled in the program as well

This program is not designed to take the place of CrossFit classes, rather to supplement the strength and conditioning focus of CrossFit. More details about this balance will be covered during the June 30 orientation. Feel free to email Katy ([email protected]) with questions!
Sign up here: HWCF Endurance Sign Up

Strength:

A1. Strict Press: (Use TM)

  • 3 @ 80%
  • 3 @ 85%
  • 3+ @ 90%’

A2. Weighted Pull Ups: 3×4

Conditioning:

For Time: (17 min cap)

  • 30 Pull Ups
  • 30 Push Press (115/75)
  • 30 Double Unders
  • 30 Burpees
  • 30 TTB
  • 30 RKBS (70/55)

6/22/15

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Fit Fem Summer Classic:

Congratulations to Katie, Katy, Carolyn, Dana, Lauren, and Jess for their performances at the Fit Fem Summer Classic this weekend! Dana took home 2nd place in the scaled division, and many set new PRs on their cleans! Nice work everyone!

CrossFit Endurance Pilot Program:

We got a great response to the endurance survey, thanks to all who filled it out! Anyone looking to participate in a running-focused 8 week CrossFit Endurance program at Hardware this summer is encouraged to sign up via the link below.
The program will kick off with an orientation meeting and 1 mile time trial on Tuesday, June 30 at 7PM. It will then run for 8 weeks (July 7-August 29, 2015). This program is open to all members, unlimited or 3x/week.
The total cost is $45 for all 8 weeks, and that will be billed to your CC we have on file, after the orientation meeting.
Enrolled participants are encouraged to attend 3 sessions every week, with priority focus on the Tuesday and Thursday sessions. Classes will follow this schedule:

  • Tuesdays and Thursdays, 7-8PM (technique, mobility, and interval focus)
  • Saturdays, meet at 9AM (distance focus) *Saturday runs will be open to HWCF members who are not enrolled in the program as well

This program is not designed to take the place of CrossFit classes, rather to supplement the strength and conditioning focus of CrossFit. More details about this balance will be covered during the June 30 orientation. Feel free to email Katy ([email protected]) with questions!
Sign up here: HWCF Endurance Sign Up

Strength:

Back Squat: (Use TM)

  • 3 @ 80%
  • 3 @ 85%
  • 3+ @ 90%
Conditioning:

For Time:

  • 30 Back Squats (225/155 or 70% TM)
  • 1 mile Run