Month: December 2015

12/31/15

Congratulations to Melissa and Dana! A big congratulations go out to the new family of 3. On Monday, HWCF members, Melissa & Dana became the proud parents to August Theodore diLeonardo Fuller! Welcome to the HWCF family, Gus! Today’s Schedule: 6AM – CrossFit 9AM – CrossFit 5:30PM – CrossFit **Note the 6:30PM & 7:30PM classes …
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12/30/15

Upcoming Holiday Schedule: Regular schedule, unless specified below: Thursday 12/31 – 6AM, 9AM, 5:30PM (6:30 and 7:30PM classes are cancelled) Friday 1/1 – GYM CLOSED Strength: 5x (1 power clean + 2 hang squat cleans+ 1 jerk) Conditioning: Complete the following in any order: Tabata: Russian KBS (55/35) 1 min rest Tabata: row/bike for cals 1 min …
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12/29/15

Upcoming Holiday Schedule: Regular schedule, unless specified below: Thursday 12/31 – 6AM, 9AM, 5:30PM (6:30 and 7:30PM classes are cancelled) Friday 1/1 – GYM CLOSED Strength: A1. Weighted Pull Ups: 5×5-9 A2. BB Strict Press: 5×5-9 (pull from floor) Conditioning: For Time: 800m run 40 Double Unders 30 Burpees 20 TTB 10 Muscle Ups (scale is 10 …
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12/28/15

Upcoming Holiday Schedule: Regular schedule, unless specified below: Thursday 12/31 – 6AM, 9AM, 5:30PM (6:30 and 7:30PM classes are cancelled) Friday 1/1 – GYM CLOSED Strength: Back Squat: 3×8* *Rest 120 seconds between sets. For rep #1 pause 3 seconds at bottom. Then, try to get the remaining 7 reps done within 30 seconds Conditioning: 5 Rounds: …
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12/27/15

Open Gym today from 10AM – 12PM! Upcoming Holiday Schedule: Regular schedule, unless specified below: Thursday 12/31 – 6AM, 9AM, 5:30PM (6:30 and 7:30PM classes are cancelled) Friday 1/1 – GYM CLOSED


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