12/21/15

Holiday Schedule:

Regular schedule, unless specified below:

  • Thursday 12/24 – 10AM CrossFit, 11AM – 12PM Open Gym
  • Friday 12/25 – GYM CLOSED
  • Saturday 12/27 – 10AM CrossFit, 11AM – 12PM Open Gym
  • Thursday 12/31 – 6AM, 9AM, 5:30PM (6:30 and 7:30PM classes are cancelled_
  • Friday 1/1 – GYM CLOSED
Hoodies:

Today is the last day to pre-order a hoodie. Pre-order HEREPre-order cost is $45, and the price will jump to $55 once purchased from our inventory. The hoodies will be charged to the card we have on file.
Hardware Hoodie (tommy)

Strength:

Find a 1RM Back Squat
or,
Back Squat: 5×5 with a 3 sec pause at the bottom
**Note your 3RM BS is roughly 90% of your 1RM

Conditioning:

90-70-50 Double Unders
21-15-9 Thrusters (115/75)
 

12/20/15

Open gym today from 10AM – 12PM!

Hoodies:

The last day to pre-order a hoodie is tomorrow. Pre-order HEREPre-order cost is $45, and the price will jump to $55 once purchased from our inventory. The hoodies will be charged to the card we have on file on on or after 12/21, unless you make other arrangements with us before then.
Hardware Hoodie (tommy)

12/19/15

Reminders:
  • Foundations Class meets today at 9:00AM!
  • Olympic Lifting meets today at 12:00PM!
Holiday Schedule:

Regular schedule, unless specified below:

  • Thursday 12/24 – 10AM CrossFit, 11AM – 12PM Open Gym
  • Friday 12/25 – GYM CLOSED
  • Saturday 12/27 – 10AM CrossFit, 11AM – 12PM Open Gym
  • Thursday 12/31 – 6AM, 9AM, 5:30PM (6:30 and 7:30PM classes are cancelled_
  • Friday 1/1 – GYM CLOSED
Conditioning:

With a partner, one person working at a time:
20 min AMRAP:

  • 10 Rope Climbs (12 on shorter ropes) (20 Pull Ups to scale)
  • 200 Double Unders (200 SU to scale)
  • 30 Clean & Jerks (165/115)
  • 40 TTB

12/18/15

Reminders:
  • Foundations Class is this Saturday at 9:00AM!
Holiday Schedule:

Regular schedule, unless specified below:

  • Thursday 12/24 – 10AM CrossFit, 11AM – 12PM Open Gym
  • Friday 12/25 – GYM CLOSED
  • Saturday 12/27 – 10AM CrossFit, 11AM – 12PM Open Gym
  • Thursday 12/31 – 6AM, 9AM, 5:30PM (6:30 and 7:30PM classes are cancelled_
  • Friday 1/1 – GYM CLOSED
Hoodies:

Want a HWCF Hoodie, designed by our very own Tommy Doyle?  Pre-order one HERE Pre-order cost is $45, and the price will jump to $55 once purchased from our inventory. We will be ordering on 12/21. The hoodies will be charged to the card we have on file on on or after 12/21, unless you make other arrangements with us before then.
Hardware Hoodie (tommy)

Strength:

A1. BB Good Mornings @ 40×0 Tempo: 4×8
A2. Weighted Push Ups: 4×8

Conditioning:

4 Rounds:

  • 30 sec ME Strict Pull Ups
  • 1:00 min ME Wall Balls (20/14)
  • 2 min Rest

12/17/15

Holiday Schedule:

Regular schedule, unless specified below:

  • Thursday 12/24 – 10AM CrossFit, 11AM – 12PM Open Gym
  • Friday 12/25 – GYM CLOSED
  • Saturday 12/27 – 10AM CrossFit, 11AM – 12PM Open Gym
  • Thursday 12/31 – 6AM, 9AM, 5:30PM (6:30 and 7:30PM classes are cancelled_
  • Friday 1/1 – GYM CLOSED
Hoodies:

Want a HWCF Hoodie, designed by our very own Tommy Doyle?  Pre-order one HERE Pre-order cost is $45, and the price will jump to $55 once purchased from our inventory. We will be ordering on 12/21. The hoodies will be charged to the card we have on file on on or after 12/21, unless you make other arrangements with us before then.
Hardware Hoodie (tommy)

Thursday’s Skill:

Power Clean Technique

12/16/15

DSC_0158
Hoodies:

Want a HWCF Hoodie, designed by our very own Tommy Doyle?  Pre-order one HERE Pre-order cost is $45, and the price will jump to $55 once purchased from our inventory. We will be ordering on 12/21. The hoodies will be charged to the card we have on file on on or after 12/21, unless you make other arrangements with us before then.
Hardware Hoodie (tommy)

Strength:

In 15 mins find a 1RM Clean & Jerk

Conditioning:

In teams of 3:

  • 3600m Row, or
  • 3600m Run, or
  • 180 Cal Airdyne

(Athletes must rotate every 400m or 20 Cals)

12/15/15

DSC_0183

Hoodies:

Want a HWCF Hoodie, designed by our very own Tommy Doyle?  Pre-order one HERE Pre-order cost is $45, and the price will jump to $55 once purchased from our inventory. We will be ordering on 12/21. The hoodies will be charged to the card we have on file on on or after 12/21, unless you make other arrangements with us before then.
Hardware Hoodie (tommy)

Strength:

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

Conditioning:

4 Rounds: (each round is 3:00)

  • 5 Power Snatch (75%)
  • Establish a Max Effort Unbroken set of Double Unders or Single Unders

**Total your highest UB DU set each round and record the snatch weight separately
 

12/14/15

DSC_0153

Hoodies:

Want a HWCF Hoodie, designed by our very own Tommy Doyle?  Pre-order one HERE Pre-order cost is $45, and the price will jump to $55 once purchased from our inventory. We will be ordering on 12/21. The hoodies will be charged to the card we have on file on on or after 12/21, unless you make other arrangements with us before then.

Strength:

Back Squat:

  • Find 3RM
  • -5% x 3
  • -10% x 3
Conditioning:

4 Rounds:

  • 20 Alternating Front Rack Lunges (Use BB, KB or DB  75/45)
  • 15 Burpees

 

12/13/15

Open Gym today from 10AM – 12PM!

12/12/15

DSC_0124

Hoodies:

Want a HWCF Hoodie, designed by our very own Tommy Doyle?  Pre-order one HERE Pre-order cost is $45, and the price will jump to $55 once purchased from our inventory. We will be ordering on 12/21. The hoodies will be charged to the card we have on file on on or after 12/21, unless you make other arrangements with us before then.

Hardware Holiday Party

Join us this tonight (Saturday) at 7:00PM for a Holiday Party at Atlantic Bar & Grill (5062 N Lincoln Ave)! This is a 21+ year old outing, but we encourage members, family and friends to join.
Now, at this Holiday Party…..we will be doing a White Elephant style gift exchange! All are welcome to participate, but it’s obviously not required! $20 max limit on gifts. Gifts can be anything – not necessarily CrossFit-related. Make them funny, useful, or memorable , but remember you see these people at the gym everyyyyy week- do you really want to be remembered as the person who brought the –>insert inappropriate gift item<– here???
Plan for the White Elephant gift exchange to happen around 8:30/9:00PM! Don’t know what a White Elephant Gift Exchange is?? Learn about it here: https://www.whiteelephantrules.com

Skill:
  • Clean and Jerk technique
 8 Nights of Hanukkah:

In a 2 person team, complete the following (one person working at a time):
8 Rounds of

  • 8 Muscle ups (scale = ring rows)
  • 8 HSPUs (scale = Push press)
  • 8 Clean and Jerks (135/95)
  • 8 Burpees
  • 8 DUS (scale = 16 SU)
  • 8 TTB (scale = 8 v ups)
  • 8 Box Jumps (24/20)
  • 8 KBS (70/55)