8/1/15

Beach WOD today at Montrose Beach. 10AM!
All regularly scheduled classes are cancelled.

7/31/15

Reminders:
  • Beach WOD This Saturday, 8/1, all of our regular classes are cancelled. In place of them, we are having a Beach WOD with CrossFit Construct!

    Details:

    • Meet tomorrow, Saturday, 8/1/15 at Montrose Beach – look for the HWCF shirts and  fit bodies.
    • Warm up for WOD begins at 10AM
    • All are welcome (feel free to bring friend and family)
    • BBQ/Picnic at the beach after – Bring some food & drinks to share!
    • This event is dependent on the weather – we’ll keep you updated with more details as they develop.
    • Updates on the event can be found the Facebook Event Page
Strength:

A. Strict Press: (Use TM)

  • 5 @ 75%
  • 5 @ 80%
  • 5+ @ 85%

B. Deadlift: (Use TM)

  • 5 @ 75%
  • 5 @ 80%
  • 5+ @ 85%
Conditioning:

5 Rounds:

  • 7 Front Squat (185/135 or 70% 1RM)
  • 9 TTB

 

7/30/15

Reminders:
  • Endurance meets tonight at 7PM!
  • Olympic Lifting class is tonight at 6:30PM!
  • Beach WOD This Saturday, 8/1, all of our regular classes are cancelled. In place of them, we are having a Beach WOD with CrossFit Construct!

    Details:

    • Meet this Saturday, 8/1/15 at Montrose Beach
    • Warm up for WOD begins at 10AM
    • All are welcome (feel free to bring friend and family)
    • BBQ/Picnic at the beach after – Bring some food & drinks to share!
    • This event is dependent on the weather – we’ll keep you updated with more details as they develop.
    • Updates on the event can be found the Facebook Event Page
Technique Work:
Pistols
Conditioning:
Team Tire flip:
3×10 tire flips for time

7/29/15

Beach WOD:

This Saturday, 8/1, all of our regular classes are cancelled. In place of them, we are having a Beach WOD with CrossFit Construct!
Details:

  • Saturday, 8/1/15 at Montrose Beach
  • Workout begins at 10AM
  • BBQ/Picnic at the beach after – Bring some food & drinks to share!
  • This event is dependent on the weather – we’ll keep you updated with more details as they develop.
  • Updates on the event can be found the Facebook Event Page
Strength:

A1. Bench Press: (Use TM)

  • 5 @ 75%
  • 5 @ 80%
  • 5+ @ 85%

**Add 5# to TM if you have been consistently hitting your goal reps on the last set each week
A2. Bent Over Rows: 3×6

Conditioning:

Rx+
3 Rounds:

  • 18 1-Arm OH Walking Lunges (55/35)
  • 7 Muscle Ups
  • 100 Double Unders

Rx:
3 Rounds:

  • 18 OH Walking Lunges (45/25)
  • 14 Pull Ups
  • 14 Burpees
  • 200 Single Unders

7/28/15

Beach WOD:

This Saturday, 8/1, all of our regular classes are cancelled. In place of them, we are having a Beach WOD with CrossFit Construct!
Details:

  • Saturday, 8/1/15 at Montrose Beach
  • Workout begins at 10AM
  • BBQ/Picnic at the beach after – Bring some food & drinks to share!
  • This event is dependent on the weather – we’ll keep you updated with more details as they develop.
  • Updates on the event can be found the Facebook Event Page
Strength:

15 minutes to find a 1RM Clean

Conditioning:

10 min AMRAP:

  • 5 Power Clean (70% 1RM)
  • 10 V-Ups
  • 200m Plate Carry

7/27/15

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George found an underground bunker to Olympic Lift in while on vacation. It’s the little things in life that can really make you happy! Thank you so much to all of our coaches who made our vacation possible! We appreciate you all so much and you all really make this gym a special place!

Beach WOD:

This Saturday, 8/1, all of our regular classes are cancelled. In place of them, we are having a Beach WOD with CrossFit Construct!
Details:

  • Saturday, 8/1/15 at Montrose Beach
  • Workout begins at 10AM
  • BBQ/Picnic at the beach after – Bring some food & drinks to share!
  • This event is dependent on the weather – we’ll keep you updated with more details as they develop.
  • Updates on the event can be found the Facebook Event Page
Strength:

Back Squat: (Increase TM by 10# if you’ve been consistently hitting your goal reps on PR set)

  • 5 @ 75%
  • 5 @ 80%
  • 5+ @ 85%
Conditioning:

Part A.
“Heavy Fran” (14 min cap)
15-12-9

  • Thrusters (135/95)
  • Strict Pull Ups

then, at the 14 minute mark:
Part B.
50 Burpees for time
**Score Part A & Part B separately
 
 

7/26/15

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Open Gym today from 10AM – 12PM!
Yoga meets today at 12:30PM! We’ve heard a lot of people say they were sore this week. Come on in to Yoga to recover and prep for the week ahead!
 

7/25/15

Reminders:
  • Foundations Class meets today at 9AM
  • Meet at the gym at 9AM today if you’re up for  a long run with the Endurance Class. Every Saturday, Endurance does a long run. You have 2 distances to choose from, and it is free (doesn’t count as one of your weekly classes).
Strength:

Bench Press: (Use TM)

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

4 Rounds:

  • 10 Wall Balls (20/14)
  • 10 Burpee Over Box (24/20)
  • 200m Sprint

**Rest as needed between rounds (no more than 2 minutes)
**Score is your fastest & slowest times

7/24/15

Reminders:
  • Foundations Class meets this tomorrow, 7/25, at 9AM
  • Meet at the gym at 9AM tomorrow if you’re up for going on a long run with the Endurance Class. Every Saturday, Endurance does a long run. You have 2 distances to choose from, and it is free (doesn’t count as one of your weekly classes).
Strength:

Deadlift: (Use TM)

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

3 Rounds:

  • 21 KBS (55/35)
  • 15 CTB Pull Ups
  • 9 Pistols (each leg – 18 total)

7/23/15

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Reminders:
  • Endurance meets tonight at 7PM!
  • Olympic Lifting class is tonight at 6:30PM!
  • Foundations Class meets this Saturday 7/25 at 9AM
Thursday’s Skill:

Mobility work

Conditioning:

800m Sandbag Carry (70/45)