4/1/16

Yoga

Yoga is back! Join us this Sunday at 12:30PM with Melissa DiLeonardo!

Strength:

RDL @ 40×0 Tempo: 4×8

Conditioning:

8 min AMRAP:

  • 10 Push Press (115/75)
  • 10 TTB
  • 20m Lunge
Structural Balance Extra:

GHR: 3×5-9 (if you can get more than 9 reps, add weight)

3/31/16

Yoga

Yoga is back! Join us this Sunday at 12:30PM with Melissa DiLeonardo!

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 (OHS)
  • Kipping
  • Toes-to-Bar (TTB)

3/30/16

DSC_0467

Yoga

Yoga is back! Join us this Sunday at 12:30PM with Melissa DiLeonardo!

Strength:

A1. DB Bench Press: 5×5
A2. Weighted Pull Ups: 5×5

Conditioning:

14 min AMRAP:

  • 5 Squat Clean (185/115 or 70%)
  • 200m Run
Structural Balance Extra:

Overhead Single Arm DB Carry with Fat Grips: 4×45 secs

3/29/16

DSC_0239

Strength:

5 Rounds:

  • 2 Power Snatch
  • 2 OHS
Conditioning:

Perform the following in any order, but complete all reps of a given movement before rotating to a different movement
12 min AMRAP:

  • 30 Cal Row or Bike
  • 30 Russian KBS (70/55)
  • 30 Double Unders
  • 30 Sit Ups

3/28/16

DSC_0482

Announcements:

Yoga is back! We’re happy to announce that Melissa will resume Yoga classes on Sundays at 12:30PM. Yoga counts as a weekly class, and is open to all Hardware members. Let’s welcome Melissa back with a big class this Sunday 4/3 at 12:30PM!

Strength:

Back Squat:

  • 80% x 5
  • 82% x 4
  • 85% x 3
  • 87-90% x 2
  • 92-95% x 1
  • 75%x ME

For newer athletes, perform 4×8 Back Squats

Conditioning:

For Time:

  • 800m Run
  • 50 Wall Balls (20/14) – Newer athletes perform Power WB
  • 10 Muscle Ups (scale – 20 Strict Pull Ups)
Structural Balance Extra:

Band Pull Aparts: 3×10
 
 

3/27/16

DSC_0265
Open Gym today from 10AM – 12PM!

3/26/16

DSC_0314

Today’s Schedule:
  • 9AM – Foundations
  • 10AM – CrossFit
  • 11AM – CrossFit
  • 12PM – Olympic Lifting
Focus of Today’s Foundations:
  • Thrusters
  • Wall Balls
  • Double Unders
CrossFit Conditioning:

The last surprise WOD (since the CF Open is done, and we can now get back to our regularly scheduled program)

3/25/16

DSC_0281

Today’s Schedule:
  • 6AM – CrossFit
  • 12PM – CrossFit
  • 5:30PM & 6:30PM Friday Night Lights 6-9PM
Friday Night Lights

In place of our evening classes, we will be running heats of 16.5 from 6PM – 9PM. Anyone can participate, just be sure to sign up for a heat in advance!
Heat Sign Ups

16.5

21-18-15-12-9-6-3

  • Thrusters (95/65)
  • Bar Facing Burpees

3/24/16

DSC_0260

16.5

Open Workout 16.5 is announced tonight! We will be running heats of 16.5 tomorrow night, starting at 6PM. Heat Sign Ups will be available a few hours after the announcement, with link on our Facebook page.

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

3/23/16

DSC_0328

Strength:

Squat Clean: 1RM, then -15% for 5×1

Conditioning:

10 min AMRAP:

  • 10 2-for-1 Wall Balls (20/14)
  • 15 TTB
  • 20 Cals on Bike or Row