Open Gym today from 10AM – 12PM
Yoga meets today at 12:30PM with Melissa DiLeonardo!
6/20/15
6/19/15
Reminders:
- A group will be competing in McHenry, IL tomorrow from 8AM – 5PM. If you’re willing to make the 1.25 hour drive out there, we would love the support from the HWCF community! Good luck to Carolyn, Katy, Katie, Dana, Lauren, and Jess!
Strength:
Deadlift: (Base off TM)
- 5 @ 75%
- 5 @ 80%
- 5+ @ 85%
Conditioning:
4 Rounds:
- 10 Push Press (115/75)
- 20 Pistols
Extra:
Pull Ups: 4xME
6/18/15
6/17/15
6/16/15
6/15/15
6/14/15
6/13/15
CrossFit Endurance
With summer upon us, there is a lot of buzz about running and other outdoor endurance sports. Many of you may be looking for ways to incorporate CrossFit into endurance training you have done in the past. Or, you may be interested in trying out endurance sports (5K run/marathon/triathlon) with a CrossFit base. CrossFit Endurance is a training program that focuses on interval training and skill work to improve endurance performance. Strength and conditioning training are central to CrossFit Endurance, it is not designed to take the place of regular CrossFit classes, rather to provide additional structured training sessions that work in conjunction with the training you are already doing.
Reminders:
- Foundations Class meets today at 9AM!
Strength:
Front Squat: 5×3
Conditioning:
“Elizabeth”
21-15-9
- Cleans (135/95)
- Ring Dips
6/12/15
CrossFit Endurance
With summer upon us, there is a lot of buzz about running and other outdoor endurance sports. Many of you may be looking for ways to incorporate CrossFit into endurance training you have done in the past. Or, you may be interested in trying out endurance sports (5K run/marathon/triathlon) with a CrossFit base. CrossFit Endurance is a training program that focuses on interval training and skill work to improve endurance performance. Strength and conditioning training are central to CrossFit Endurance, it is not designed to take the place of regular CrossFit classes, rather to provide additional structured training sessions that work in conjunction with the training you are already doing.
Reminders:
- Foundations Class meets this Saturday 6/13, at 9AM!
Strength:
Deadlift: Find 1RM
Suggested Warm Up
- 30-50% x 5-8
- 60% x 5
- 70% x 3
- 80% x 1
- 90% x 1
- 100-102% x 1
Conditioning:
12 min AMRAP:
- 15 OHS (95/65)
- 15 Burpees
- 15 Pull UPs