2/1/16

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CrossFit Open:

Don’t forget to register for the 2016 CrossFit Open. Register with Hardware CrossFit as your affiliate and team! Week one begins 2/25/16.

Strength:

Back Squat: 5x (1-5) @ 85% 1RM
**Add 10# if you completed all 5×5 last week

Conditioning:

3 Rounds:

  • 400m Run
  • 30 Sit Ups
  • 10 Hang Squat Clean (135/95)

1/31/16

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Open Gym today from 10AM – 12PM!

1/30/16

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South Loop Games:

Good luck to Brandi and Darcy as they compete in the South Loop Games today at South Loop CrossFit! Events will run all day, expect roughly 9AM – 6PM. Please come out to support if you can!
South Loop CrossFit – 645 S. Clark St.

CrossFit Open

The 2016 CrossFit Open is just around the corner! Open WOD 16.1 starts the week of February 15th. More information on the CrossFit Open can be found HERE. Trust us, everyone can compete, regardless of skill level. There are Rx, scaled, and masters divisions, and the cost is $20. 5 weeks, 5 workouts. Join us! Remember to designate Hardware CrossFit as both your Affiliate and Team!

Today’s Schedule:
  • 9AM – Foundations
  • 10AM – CrossFit
  • 11AM – CrossFit
  • 12PM – Olympic Lifting
Strength:

Find a 1RM Split Jerk

Conditioning:

3 Rounds:

  • 15 Deadlift (225/155)
  • 15 Pull Ups
  • 15 Burpees Over Bar
Focus of Today’s Foundations Class:
  • Overhead Squats
  • Snatch

 

1/29/16

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CrossFit Open

The 2016 CrossFit Open is just around the corner! Open WOD 16.1 starts the week of February 15th. More information on the CrossFit Open can be found HERE. Trust us, everyone can compete, regardless of skill level. There are Rx, scaled, and masters divisions, and the cost is $20. 5 weeks, 5 workouts. Join us! Remember to designate Hardware CrossFit as both your Affiliate and Team!

Strength:

Front Squat: Find a 1RM with 5 sec in the bottom and 12 secs at the top
then,
Front Squat: 3×3 @ 83% of today’s 1RM (same tempo – 5 secs in bottom, 12 secs at top)

Conditioning:

21-15-9

  • Thrusters (95/65)
  • TTB

1/28/15

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Today’s Schedule:
  • 6AM – Open Gym
  • 9AM – Open Gym
  • 5:30PM – Open Gym
  • 6:30PM – Olympic Lifting
  • 7:30PM – Foundations

Open Gym
During the 6AM, 9AM, and 5:30PM Open Gym times, you may work independently, or make up the strength and conditioning from earlier in the week. A coach will be available to guide athletes through a warm up, strength, and WOD if making up workouts from earlier in the week.
During Olympic Lifting and Foundations, open gym is still available to athletes, but please be aware that the coach’s focus will be on those specific classes and not on managing the open gym time.

Focus of Today’s Foundations:
  • Cleans
  • Rowing
  • Box Jumps

Foundations WOD:
Coach’s Pick

1/27/16

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CrossFit Open

The 2016 CrossFit Open is just around the corner! Open WOD 16.1 starts the week of February 15th. More information on the CrossFit Open can be found HERE. Trust us, everyone can compete, regardless of skill level. There are Rx, scaled, and masters divisions, and the cost is $20. 5 weeks, 5 workouts. Join us! Remember to designate Hardware CrossFit as both your Affiliate and Team!

Foundations Program:

Remember, our Foundations classes now meet every Thursday at 7:30PM and Saturday at 9:00AM. In these classes, a coach will work with athletes to develop and fine-tune the technique of various CrossFit and strength movements.  The class will finish off with a conditioning WOD that incorporates and reinforces the movements covered during that class. Foundations classes are open to all Hardware CrossFit members. They count towards one of your allotted weekly classes.

Strength:

Clean & Jerk Technique: Work up to 85% of your 1RM

Conditioning:

Open WOD 15.1 & 15.1a
15.1
9 min AMRAP:

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

15.1a
6 minutes to find a 1RM Clean & Jerk

1/26/16

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CrossFit Open

The 2016 CrossFit Open is just around the corner! Open WOD 16.1 starts the week of February 15th. More information on the CrossFit Open can be found HERE. Trust us, everyone can compete, regardless of skill level. There are Rx, scaled, and masters divisions, and the cost is $20. 5 weeks, 5 workouts. Join us! Remember to designate Hardware CrossFit as both your Affiliate and Team!

Foundations Program:

Remember, our Foundations classes now meet every Thursday at 7:30PM and Saturday at 9:00AM. In these classes, a coach will work with athletes to develop and fine-tune the technique of various CrossFit and strength movements.  The class will finish off with a conditioning WOD that incorporates and reinforces the movements covered during that class. Foundations classes are open to all Hardware CrossFit members. They count towards one of your allotted weekly classes.

Strength:

A1. Ring Dips or Close Grip Bench Press: 5×6-9
A2. Single Arm DB Row: 5×6-9

Conditioning:

For Time:

  • 1000m Row or 800m Run
  • 65 Double Unders
  • 45 Pull Ups
  • 25 HSPU (scale = 25-50 push ups)

1/25/16

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CrossFit Open

The 2016 CrossFit Open is just around the corner! Open WOD 16.1 starts the week of February 15th. More information on the CrossFit Open can be found HERE. Trust us, everyone can compete, regardless of skill level. There are Rx, scaled, and masters divisions, and the cost is $20. 5 weeks, 5 workouts. Join us! Remember to designate Hardware CrossFit as both your Affiliate and Team!

Foundations Program:

Remember, our Foundations classes now meet every Thursday at 7:30PM and Saturday at 9:00AM. In these classes, a coach will work with athletes to develop and fine-tune the technique of various CrossFit and strength movements.  The class will finish off with a conditioning WOD that incorporates and reinforces the movements covered during that class. Foundations classes are open to all Hardware CrossFit members. They count towards one of your allotted weekly classes.

Strength:

Back Squat: 5 x (1-5 reps) at 85% 1RM

Conditioning:

5 Rounds:

  • 1 min AMRAP of KBS (70/55)
  • 1 min Rest

1/24/16

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Open Gym today from 10AM – 12PM!

1/23/16

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Today’s Schedule:
  • 9AM – Foundations
  • 10AM – CrossFit
  • 11AM – CrossFit
  • 12PM – Olympic Lifting
Conditioning:

In teams of 2, complete the following, with 1 person working at a time
Part A.
Snatch a  total volume of 10,000#/6,500# **
**Each team can pick a weight and rotate as needed
Part B.

  • 80 TTB
  • 80 Pull Ups**

**Can be completed in any order

Focus of Today’s Foundations:
  • Kipping
  • TTB
  • Pull Ups
  • Double Unders