10/1/15

Reminders:
  • Olympic Lifting meets tonight at 6:30PM!
  • Foundations Class meets this Saturday, 10/3, at 9AM!
  • Yoga meets on Sunday at 12:30PM!
Thursday’s Skill;

Atlas Stone to Shoulder

9/30/15

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Reminders:
  • Foundations Class meets this Saturday, 10/3, at 9AM!
  • Yoga meets on Sunday at 12:30PM!
Strength:

A1. Bench Press: 5×5 (1 min rest)*
A2. Pull Ups: 5×5 (1 min rest)*
*increase 5# from last week on both

Conditioning:

Rx+
10 Muscle Ups
then,
3 Rounds:

  • 7 HSPU
  • 10 CTB Pull Ups
  • 40 Double Unders

then,
7 Muscle Ups
Rx
15 Burpee Pull Ups
then,
3 Rounds:

  • 14 Strict Push Ups
  • 10 Ring Rows
  • 100 Single Unders

then,
10 Burpee Pull Ups

9/29/15

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Strength:

Every 2 minutes for 10 minutes:

  • 3 Snatches @ 75%+
Conditioning:

For Time: (16 min cap)
20 Snatches (135/95 or 75%)
then,
50-40-30-20-10

  • Double Unders
  • Sit Ups

9/28/15

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Reminders:
  • Foundations Class meets this Saturday, 10/3, at 9AM!
  • Yoga meets on Sunday at 12:30PM!
Strength:

Back Squat: 20RM*
*Add 5-10# to last week’s 20RM

Conditioning:

10 min AMRAP:

  • 200m Run
  • 7 Pull Ups
  • 10 Wall Balls (20/14)

 

9/27/15

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Thank you to all that came out in support of our ALS Ice Bucket Challenge Charity WOD! What a success! We’ll post more photos soon!
Open Gym meets today from 10AM – 12PM
Yoga meets today at 12:30PM

9/26/15

icebucket banner
ALS WOD:

Today’s the day!
The ALS Charity WOD will start shortly after 11:00AM. A ten dollar donation is suggested for all those that are interested in competing. If you wish to compete please sign up here. There is still time – put your name down on the list!
https://docs.google.com/spreadsheets/d/1rGSbDU49PySPMnfdqfc7V405DGG9_uJsC12qxzTJ_sw/edit#gid=0
Please bring friends, family, or anyone willing to support the cause. Bring a dish/drinks to share for the BBQ/Potluck after.
All regularly scheduled classes are cancelled on Saturday for the event.

9/25/15

ALS WOD:

Hardware CrossFit will be hosting a Charity WOD in support of the ALS Association. Join us to complete, spectate, donate, or eat – tomorrow, Saturday, 26th. The WOD will start shortly after 11:00AM. A ten dollar donation is suggested for all those that are interested in competing. If you wish to compete please sign up here. There is still time – put your name down on the list!
https://docs.google.com/spreadsheets/d/1rGSbDU49PySPMnfdqfc7V405DGG9_uJsC12qxzTJ_sw/edit#gid=0
Please bring friends, family, or anyone willing to support the cause. Bring a dish/drinks to share for the BBQ/Potluck after.
All regularly scheduled classes are cancelled on Saturday for the event.

Strength:

A1. RDL @ 40×0 tempo: 5×5 (1 min rest)
A2. Strict Press: 5×5 (1 min rest)

Conditioning:

Part 1.
“Baseline”

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

Part 2.
3 min AMRAP Double Unders

9/24/15

ALS WOD:

Hardware CrossFit will be hosting a Charity WOD in support of the ALS Association. Join us to complete, spectate, donate, or eat – this Saturday, 26th. The WOD will start shortly after 11:00AM. A ten dollar donation is suggested for all those that are interested in competing. If you wish to compete please sign up here:
https://docs.google.com/spreadsheets/d/1rGSbDU49PySPMnfdqfc7V405DGG9_uJsC12qxzTJ_sw/edit#gid=0
Please bring friends, family, or anyone willing to support the cause.
All regularly scheduled classes are cancelled on Saturday for the event.

Reminders:
  • Olympic Lifting meets at 6:30PM.
Thursday’s Skill:

Rope Climbs – wear long socks or pants!
 

9/23/15

ALS WOD:

Hardware CrossFit will be hosting a Charity WOD in support of the ALS Association. Join us to complete, spectate, donate, or eat – this Saturday, 26th. The WOD will start shortly after 11:00AM. A ten dollar donation is suggested for all those that are interested in competing. If you wish to compete please sign up here:
https://docs.google.com/spreadsheets/d/1rGSbDU49PySPMnfdqfc7V405DGG9_uJsC12qxzTJ_sw/edit#gid=0
Please bring friends, family, or anyone willing to support the cause.
All regularly scheduled classes are cancelled on Saturday for the event.

Strength:

EMOM – 2 Clean & Jerks (75%+)
*perform 5 Rounds

Conditioning:

For Time:

  • 400m Run
  • 20 Clean & Jerks (135/95)
  • 30 Wall Balls (20/14)
  • 20 TTB
  • 400m Run

9/22/15

ALS WOD:

Hardware CrossFit will be hosting a Charity WOD in support of the ALS Association. Join us to complete, spectate, donate, or eat – this Saturday, 26th. The WOD will start shortly after 11:00AM. A ten dollar donation is suggested for all those that are interested in competing. If you wish to compete please sign up here:
https://docs.google.com/spreadsheets/d/1rGSbDU49PySPMnfdqfc7V405DGG9_uJsC12qxzTJ_sw/edit#gid=0
Please bring friends, family, or anyone willing to support the cause.
All regularly scheduled classes are cancelled on Saturday for the event.

Strength:

A1. Bench Press: 5×5 (1 min rest)
A2. Pull Ups: 5×5 (1 min rest)

Conditioning:

10 min AMRAP:

  • 3 Rope Climbs (10 Ring Rows to scale)
  • 15 Burpee Box Jumps