1/12/16

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Reminders:
  • If you pre-ordered a hoodie, they will be charged this week. We’re hoping to have them done in 2 weeks!
  • Foundations Class meets Thursday @ 7:30PM and Saturday at 9:00AM (these count towards your week)
  • Olympic Lifting meets Thursday at 6:30PM and Saturday at 12:00PM (these count towards your week)
Strength:

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

Conditioning:

6 Rounds: (in teams of 2)
While one partner rows 250m, the other partner holds 2 heavy KBs in the front rack position (55/35 each hand)
*Each partner will do 3 sets of both movements

1/11/16

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Reminders:
  • If you pre-ordered a hoodie, they will be charged this week. We’re hoping to have them done in 2 weeks!
  • Foundations Class meets Thursday @ 7:30PM and Saturday at 9:00AM (these count towards your week)
  • Olympic Lifting meets Thursday at 6:30PM and Saturday at 12:00PM (these count towards your week)
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:

21-15-9

  • Deadlift (225/155)
  • Burpee Over Bar

 

1/10/16

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Open Gym today from 10AM – 12PM!

1/9/16

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Foundations Program:

Starting in 2016, our Foundations Classes will now meet every Thursday at 7:30PM and Saturday at 9:00AM. Foundations classes focus on developing the technique of the basic CrossFit movements, and will have a short conditioning WOD to cap off each class. Foundations Classes are open to all HWCF members, and they WILL count towards your weekly allotted classes. Our Foundations classes are a great opportunity for newer athletes to become proficient in the movements we implement in class, and to get comfortable in the CrossFit class environment. New members can cycle through the Foundations classes as much or as little as they’d like before jumping into our regular CrossFit classes. Next class today at 9:00AM!

Today’s Schedule:
  • 9AM – Foundations
  • 10AM – CrossFit
  • 11AM – CrossFit
  • 12PM – Olympic Lifting
Focus of Today’s Foundations:
  • Deadlift
  • Ketttlebell Swings
  • Double Unders/Single Unders

Foundations WOD:
7 min AMRAP:

  • 5 Deadlift
  • 10 KBS
  • 10 Double Unders/30 Single Unders
  • 100m Run (4 lengths of gym)
Strength:

In 10 minutes, find a 1RM Push Press

Conditioning:

Rx: (in reams of 2, 1 person working at a time)
15 min AMRAP

  • 21 Ring Rows
  • 21 Burpees
  • 150 Double Unders
  • 90 KBS (70/55)

Rx+ (individual)
For Time: (16 min cap)

  • 210 Double Unders
  • 15 Muscle Ups
  • 90 KBS (70/55)

1/8/16

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Foundations Program:

Starting in 2016, our Foundations Classes will now meet every Thursday at 7:30PM and Saturday at 9:00AM. Foundations classes focus on developing the technique of the basic CrossFit movements, and will have a short conditioning WOD to cap off each class. Foundations Classes are open to all HWCF members, and they WILL count towards your weekly allotted classes. Our Foundations classes are a great opportunity for newer athletes to become proficient in the movements we implement in class, and to get comfortable in the CrossFit class environment. New members can cycle through the Foundations classes as much or as little as they’d like before jumping into our regular CrossFit classes. Next class meets Saturday at 9:00AM!

Strength:

Front Squat: Find a 1RM with 7 sec in the bottom and 15 secs at the top
then,
Front Squat: 3×3 @ 83% of today’s 1RM (same tempo – 7 secs in bottom, 15 secs at top)

Conditioning:

“Jackie”

  • 1000m Row
  • 50 Thrusters (45/35)
  • 30 Pull Ups

 

1/7/16

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Foundations Program:

Starting in 2016, our Foundations Classes will now meet every Thursday at 7:30PM and Saturday at 9:00AM. Foundations classes focus on developing the technique of the basic CrossFit movements, and will have a short conditioning WOD to cap off each class. Foundations Classes are open to all HWCF members, and they WILL count towards your weekly allotted classes. Our Foundations classes are a great opportunity for newer athletes to become proficient in the movements we implement in class. First class meets tonight at 7:30PM!

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:
  • Push Press
  • Front Squat
  • Wall Balls

 

1/6/16

Foundations Program:

Starting in 2016, our Foundations Classes will now meet every Thursday at 7:30PM and Saturday at 9:00AM. Foundations classes focus on developing the technique of the basic CrossFit movements, and will have a short conditioning WOD to cap off each class. Foundations Classes are open to all HWCF members, and they WILL count towards your weekly allotted classes. Our Foundations classes are a great opportunity for newer athletes to become proficient in the movements we implement in class. First class meets this Thursday (1/7/16) at 7:30PM.

Strength:

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

Conditioning:

For Time:

  • 21 Ring Dips (Scale = Burpees)
  • 21 Box Jumps/Step Ups
  • 400m Run
  • 15 Ring Dips
  • 15 Box Jumps/Step Ups
  • 400m Run
  • 9 Ring Dips
  • 9 Box Jumps/Step Ups
  • 400m Run

1/5/16

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Foundations Program:

Starting in 2016, our Foundations Classes will now meet every Thursday at 7:30PM and Saturday at 9:00AM. Foundations classes focus on developing the technique of the basic CrossFit movements, and will have a short conditioning WOD to cap off each class. Foundations Classes are open to all HWCF members, and they WILL count towards your weekly allotted classes. Our Foundations classes are a great opportunity for newer athletes to become proficient in the movements we implement in class. First class meets this Thursday (1/7/16) at 7:30PM.

Strength:

Snatch: 5-8×3 @ 75%+

Conditioning:

5 Rounds:

  • 30 Groiners
  • 10 Russian KBS (70/55)
  • 7 TTB

1/4/16

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Foundations Program:

Starting in 2016, our Foundations Classes will now meet every Thursday at 7:30PM and Saturday at 9:00AM. Foundations classes focus on developing the technique of the basic CrossFit movements, and will have a short conditioning WOD to cap off each class. Foundations Classes are open to all HWCF members, and they WILL count towards your weekly allotted classes. Our Foundations classes are a great opportunity for newer athletes to become proficient in the movements we implement in class.

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:

12 min AMRAP:

  • 3 Rope Climbs (scale = 10 Pull Ups)
  • 5 Power Cleans (65% – 70% 1RM)
  • 70 Double Unders (140 Single Unders)

1/3/16

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Open Gym today from 10AM – 12PM!