2/20/16

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

The first or five weeks of Open workouts start next week! This year, we will be completing the Open workouts, “Friday Night Lights” style. In place of the Friday evening classes, we will be holding heats of the Open workouts, from 6-8PM. The gym will still be open at the usual 5:30PM, in order for athletes to warm up for the workout. The Open WOD will count towards one of your weekly classes. No worries if you can’t make it to a Friday Night Open WOD. You will have other opportunities to complete the week’s Open WOD (Thursday PM Open Gym/Saturday Open Gym).
There’s still time to sign up! http://games.crossfit.com

Focus of Today’s Foundations:
  • Clean
  • Rowing
  • Box Jumps
CrossFit Conditioning:

In teams of 2, complete the following, with one partner completing one full round at a time
18 min AMRAP:

  • 5 Box Jumps
  • 7 Power Snatch (135/95 or 60-65% 1RM)
  • 9 TTB

 

2/19/16

Strength:

Front Squat: Find a 1RM with 3 sec in the bottom and 10 secs at the top
then,
Front Squat: 3×3 @ 83% of today’s 1RM (same tempo – 3 secs in bottom, 10 secs at top)

Conditioning:

“Crippler”
For Time:

  • 30 Back Squats (225/155 or 70% 1RM)
  • 1 mile Run

2/18/16

CrossFit Open

The 2016 CrossFit Open starts in just a couple of weeks. Make sure to sign up at http://games.crossfit.com. Select Hardware CrossFit as both your affiliate and team.

Today’s Schedule:
  • 6AM – Open Gym
  • 9AM – Open Gym
  • 5:30PM – Open Gym
  • 6:30PM – Olympic Lifting
  • 7:30PM – Foundations
Focus of Today’s Foundations:
  •  Overhead Squat
  • Snatch

2/17/16

CrossFit Open

The 2016 CrossFit Open starts in just a couple of weeks. Make sure to sign up at http://games.crossfit.com. Select Hardware CrossFit as both your affiliate and team.

Strength:

A1. Ring Dips or Close Grip Bench Press: 4×6-9
A2. Single Arm DB Row: 4×6-9

Conditioning:

10 min AMRAP:

  • 20 BW Lunges
  • 20 Push Press (95/65)

2/16/16

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CrossFit Open

The 2016 CrossFit Open starts in just a couple of weeks. Make sure to sign up at http://games.crossfit.com. Select Hardware CrossFit as both your affiliate and team.

Skill/Technique Work:

Handstands

Conditioning:

10 min AMRAP:

  • 5 Power Clean (70-75% 1RM)
  • 50 Double Unders *

*Rx+ if you do all Double Under unbroken
 

2/15/16

CrossFit Open

The 2016 CrossFit Open starts in just a couple of weeks. Make sure to sign up at http://games.crossfit.com. Select Hardware CrossFit as both your affiliate and team.

Strength:

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

Conditioning:

Rx+
9-7-5

  • Muscle Ups
  • Thrusters (135/95)
  • 30 Double Unders (after every round)

Rx
15-12-9

  • Thrusters
  • Burpee Pull Ups

2/14/16

Open Gym today from 10AM – 12PM!

2/13/16

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Good Luck, Shaun!

The day has sadly come. Today, we say “see you soon” to Shaun, as he heads out to LA! Shaun, thank you for your help in fostering such a fun, hardworking, encouraging, and inclusive community at Hardware CrossFit. We’re proud to have had you as a member, and we want you to not only be proud of how you have influenced this community, but also of the athletic accomplishments you have made over the past few years here (so many #gainz). Join us today, as we all have one more “BEST WOD OF YOUR LIFE” with Shaun!

Today’s Schedule:
  • 9AM – Foundations
  • 10AM – CrossFit
  • 11AM – CrossFit
  • 12PM – Olympic Lifting
Technique/Skill Work:

Power Cleans

Conditioning:

In teams of 2, complete the following, with one athlete completing one full round at a time
18 min AMRAP:

  • 5 Box Jump
  • 7 Power Clean (185/115 or 60-65% 1RM)
  • 9 TTB
Focus of Today’s Foundations:
  • Thrusters
  • Wall Balls
  • Double Unders

 

2/12/16

DSC_0088

Strength:

Front Squat: Find a 1RM with 3 sec in the bottom and 10 secs at the top
then,
Front Squat: 3×3 @ 80% of today’s 1RM (same tempo – 3 secs in bottom, 10 secs at top)

Conditioning:

Rx+
For time:

  • 20 Muscle Ups
  • 40 Thrusters (115/75)

Rx:
For Time:

  • ME Strict Pull Ups or Ring Rows
  • 50 Thrusters (95/65)
  • ME Strict Pull Ups or Ring Rows
  • 50 Burpees
  • ME Strict Pull Ups or Ring Rows

2/11/16

DSC_0072

Today’s Schedule:
  • 6AM – Open Gym
  • 9AM – Open Gym
  • 5:30PM – Open Gym
  • 6:30PM – Olympic Lifting
  • 7:30PM – Foundations
Focus of Today’s Foundations:
  • Air Squat
  • Back Squat
  • Front Squat