12/1/15

 
 
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Reminders:
  • Foundations Class meets this Saturday, 12/5, at 9AM!
Holiday Party:

Let’s celebrate the Holidays with our HWCF Family! Details below:

  • Saturday, 12/12, at 7:30PM
  • Atlantic Bar & Grill – 5062 N. Lincoln Ave
  • 21+
  • Friends and family are more than welcome!
Strength:

A1. Weighted Pull Ups: 5×5-9
A2. Strict Press: 5×5-9 (pull from floor)

Conditioning:

15.4 – RX
8 min AMRAP:

  • 3 HSPU (185/125)
  • 3 Cleans
  • 6HSPU
  • 3 Cleans
  • 9 HSPU
  • 3 Cleans
  • 12 HSPU
  • 6 Cleans
  • 15 HSPU
  • 6 Cleans
  • 18 HSPU
  • 6 Cleans

Etc……add 3 reps to the HSPU each round, and 3 reps to the clean every 3 rounds
Scaled:
8 min AMRAP:

  • 10 Push Presses
  • 10 Cleans

 
 

11/30/15

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Reminders:
  • Foundations Class meets this Saturday, 12/5, at 9AM!
Holiday Party:

Let’s celebrate the Holidays with our HWCF Family! Details below:

  • Saturday, 12/12, at 7:30PM
  • Atlantic Bar & Grill – 5062 N. Lincoln Ave
  • 21+
  • Friends and family are more than welcome!
Strength:

Back Squat: 5RM, -5%x5, -10%x5

Conditioning:

For Time:

  • 21 Front Squats (135/95)
  • 50 Double Unders
  • 15 Front Squats
  • 50 Double Unders
  • 9 Front Squats
  • 50 Double Unders

 

11/29/15

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Open Gym today from 10AM – 12PM!

11/28/15

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Today’s Schedule:
  • 10 AM – CrossFit
  • 11AM – CrossFit
  • OLY is CANCELLED
Conditioning:

Partner “Murph”
For Time:

  • 1 mile Run
  • 300 Air Squats
  • 200 Push Ups
  • 100 Pull Ups
  • 1 mile Run

**One partner will run the first mile, and the second partner will run the last mile. Partition and split up the squats, push ups, and pull ups as needed.

11/27/15

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Today’s Schedule:
  • 10AM – CrossFit
  • 11AM – 12PM – Open Gym
This Weekend’s Schedule:
  • Saturday 11/28 – 10AM CrossFit, 11AM CrossFit
  • Sunday 11/29 – Open Gym 10AM – 12PM
Strength:

A1. Snatch Grip Deadlift @ 40×0 tempo: 5×5
A2. 1-Arm DB Strict Press: 5 x 5-9 reps

Conditioning:

“Annie”
50-40-30-20-10

  • Double Unders
  • Sit Ups

11/26/15

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Happy Thanksgiving!
The gym is CLOSED today. Please enjoy time with friends and family. Please see the below schedule for additional changes to our schedule for the remainder of the week/weekend.

Thanksgiving Schedule:
  • Friday 11/27 – 10AM CrossFit, 11AM – 12PM Open Gym
  • Saturday 11/28 – 10AM CrossFit, 11AM CrossFit
  • Sunday 11/29 – Open Gym 10AM – 12PM

11/25/15

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Reminder:

The 7:30PM class is CANCELLED tonight. Please note the rest of our Thanksgiving schedule below.

Thanksgiving Schedule:
  • Thursday 11/26 – NO CLASSES – Happy Thanksgiving!
  • Friday 11/27 – 10AM CrossFit, 11AM – 12PM Open Gym
  • Saturday 11/28 – 10AM CrossFit, 11AM CrossFit
  • Sunday 11/29 – Open Gym 10AM – 12PM
Strength:

A1. Weighted Dips: 5 x 6-9 reps
A2. Bent Over Rows: 5 x 5-9 reps

Conditioning:

21-15-9

  • CTB Pull Ups
  • Thrusters (115/75)

11/24/15

Thanksgiving Schedule:

Our classes will run as regularly scheduled Monday and Tuesday. See below for schedule modifications

  • Wednesday 11/25 – 6AM, 12PM, 5:30PM, 6:30PM (7:30 is cancelled, happy travelling!)
  • Thursday 11/26 – NO CLASSES – Happy Thanksgiving!
  • Friday 11/27 – 10AM CrossFit, 11AM – 12PM Open Gym
  • Saturday 11/28 – 10AM CrossFit, 11AM CrossFit
  • Sunday 11/29 – Open Gym 10AM – 12PM
Strength:

Cleans: 5-8 x 2

Conditioning:

For Time:
800m Run,
then, in any order,

  • 100 Double Unders
  • 30 TTB

then,
400m Run

11/23/15

Thanksgiving Schedule:

Our classes will run as regularly scheduled Monday and Tuesday. See below for schedule modifications

  • Wednesday 11/25 – 6AM, 12PM, 5:30PM, 6:30PM (7:30 is cancelled, happy travelling!)
  • Thursday 11/26 – NO CLASSES – Happy Thanksgiving!
  • Friday 11/27 – 10AM CrossFit, 11AM – 12PM Open Gym
  • Saturday 11/28 – 10AM CrossFit, 11AM CrossFit
  • Sunday 11/29 – Open Gym 10AM – 12PM
Strength:

Back Squat: 5RM, -5% x 5, -10% x 5

Conditioning:

14 min AMRAP:

  • 7 Muscle Ups (14 Pull Ups + 14 Burpees)
  • 50 Wall Balls (20/14)
  • 100 Double Unders

11/22/15

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Melissa – months ago showing off that she would have no issue lifting her child. #strongmom

Open Gym today from 10AM – 12PM!

Yoga

LAST yoga class of the year, today at 12:30PM! Our yoga instructor, Melissa, is headed off into motherhood! Wish her well by stopping in today and getting your yoga on!