11/21/15

Yoga

As you all know, our wonderful yoga coach, Melissa is due to have a baby very soon! This Sunday, 11/22, at 12:30PM will be her LAST yoga class for a bit. Yoga will resume sometime in the New Year. Get your yoga fix this Sunday to tide you through the holidays!

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
Foundations Schedule:

Due to the Thanksgiving Holiday, our next Foundations Class will not be until Saturday, December 5th at 9AM. Mark your calendars!

Strength:

Snatch: Find 1RM
then,
Snatch: 8×1 @ 85%

Conditioning:

For Time:
100 KBS (70/55)*
*EMOM complete 4 Burpees

11/20/15

Yoga

As you all know, our wonderful yoga coach, Melissa is due to have a baby very soon! This Sunday, 11/22, at 12:30PM will be her LAST yoga class for a bit. Yoga will resume sometime in the New Year. Get your yoga fix this Sunday to tide you through the holidays!

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
Foundations Schedule:

Due to the Thanksgiving Holiday, our next Foundations Class will not be until Saturday, December 5th at 9AM. Mark your calendars!

Strength:

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

Conditioning:

Option A:
9 min AMRAP:

  • 10 OHS
  • 10 CTB Pull Ups

Option B:
15.2
Every 3:00 min for as long as possible:
(0:00 – 3:00)
2 Rounds:

  • 10 OHS (95/65)
  • 10 CTB Pull Ups

(3:00 – 6:00)
2 Rounds:

  • 12 OHS
  • 12 CTB Pull Ups

(6:00 – 9:00)
2 Rounds:

  • 14 OHS
  • 14 CTB Pull Ups

 

11/19/15

Yoga

As you all know, our wonderful yoga coach, Melissa is due to have a baby very soon! This Sunday, 11/22, at 12:30PM will be her LAST yoga class for a bit. Yoga will resume sometime in the New Year. Get your yoga fix this Sunday to tide you through the holidays!

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
Foundations Schedule:

Due to the Thanksgiving Holiday, our next Foundations Class will not be until Saturday, December 5th at 9AM. Mark your calendars!

Thursday’s Skill:
  • Skin the cat,
  • Front lever work
  • L sits

11/18/15

Yoga

As you all know, our wonderful yoga coach, Melissa is due to have a baby very soon! This Sunday, 11/22, at 12:30PM will be her LAST yoga class for a bit. Yoga will resume sometime in the New Year. Get your yoga fix this Sunday to tide you through the holidays!

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
Foundations Schedule:

Due to the Thanksgiving Holiday, our next Foundations Class will not be until Saturday, December 5th at 9AM. Mark your calendars!

Strength:

Find a 1RM Power Clean + Push Jerk
then,
8×1 @ 80-85%

Conditioning:

3 Rounds:

  • 10 Front Squats (185/125)
  • 50 Double Unders (scale = 100 Single Unders)

11/17/15

Foundations Schedule:

Due to the Thanksgiving Holiday, our next Foundations Class will not be until Saturday, December 5th at 9AM. Mark your calendars!

Strength:

A1. Weighted Dips: 5×6-9
A2. Bent Over Row: 5×6-9

Conditioning:

Open WOD 15.1
9 min AMRAP:

  • 15 TTB
  • 10 Deadlifts (115/75)
  • 5 Snatches (115/75)

11/16/15

Strength:

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

Conditioning:

4 Rounds: (each round is 2:30)

  • 7 Power Cleans (155/105)
  • 10 Wall Balls (20/14)
  • ME Lateral Jumps Over Bar

11/15/15

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Open Gym hours today – 10AM – 12PM
Yoga meets at 12:30PM!

11/14/15

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Reminders:
  • Foundations Class meets today at 9AM! Foundations is free to all HWCF members, and is a great way to learn and focus on technique outside of our regular classes.
  • Olympic Lifting meets today at 12PM
  • Yoga meets tomorrow at 12:30PM!
Skill Work:

Snatch Technique

Conditioning:

In teams of 3,
18 min AMRAP:

  • 250m Row, 200m Run, or 15 cal Airdyne
  • 10 Burpee Box Jumps

 

11/13/15

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Reminders:
  • Foundations meets this Saturday 11/14 @ 9AM!
  • Yoga meets this Sunday at 12:30PM!
Strength:

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

Conditioning:

3 Rounds:

  • 1 Legless Rope Climb (Scale is 3 Rope Climbs or 10 Strict Pull Ups)
  • 20 Wall Balls (20/14)

11/12/15

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Reminders:
  • It’s Thursday – use class time as Open Gym, make up a previous day’s workout, or work on some skills with a coach.
  • We’ve got more film for Member Board Photos! If you have yet to have your picture taken for the Member Board, grab a coach and ask them to take it for you!
  • Foundations meets this Saturday 11/14 @ 9AM!
Thursday’s Skill:

Turkish Get Ups