7/1/17

Yoga is Canceled Tomorrow
New Saturday Schedule!

Starting today, our new Saturday schedule will be as follows:

  • 8AM – Foundations
  • 9AM – CrossFit
  • 10AM – CrossFit
  • 11AM – Olympic Lifting
100K Row Challenge:

Between July 1 and August 31, we challenge you to row 100,000 meters! You can get the meters in before or after any class (as long as it doesn’t interfere with class). All you need to do to sign up is join the following private Facebook Group.
100K Row Challenge FB Group
Every time you accumulate meters, post a photo of the Erg screen as proof! Create your own album within the FB Group, to accurately keep track of your progress. Rowing can commence today! Good luck, rowers!

Beach WOD!

Our 3rd Annual Beach WOD will be on Saturday, July 15th! Meet at Kathy Osterman Beach at 10AM!

Strength:

A1. Weighted Push Ups: 3 x 8-10
A2. Ring Rows: 3 x ME

Conditioning (Practice):

Partner “Blake”
4 Rounds:

  • 100 foot/30m walking lunge with 45 lb/35 lb plate held overhead
  • 30 Box Jumps (24/20)
  • 20 Wall Balls (20/14)
  • 10 HSPU (Scale to 10 Push Press @ 65%)

(20 min cap)
 

 

6/30/17

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Best of Luck to Yiyun as starts his new job down in Austin, Texas. We will miss you Yiyun!
Yoga is Canceled this Sunday, 7/2
New Saturday Schedule!

Beginning tomorrow, Saturday 7/1, our Saturday schedule will be as follows:

  • 8AM – Foundations
  • 9AM – CrossFit
  • 10AM – CrossFit
  • 11AM – Olympic Lifting
100K Row Challenge:

Between July 1 and August 31, we challenge you to row 100,000 meters! You can get the meters in before or after any class (as long as it doesn’t interfere with class). All you need to do to sign up is join the following private Facebook Group.
100K Row Challenge FB Group
Every time you accumulate meters, post a photo of the Erg screen as proof! Bragging rights are on the line. Who’s going to increase their endurance this summer? Who’s going to commit to the challenge and accomplish this goal? Who will be the first to 100k? The challenge starts this Saturday.

Beach WOD!

Our 3rd Annual Beach WOD will be on Saturday, July 15th! Meet at Kathy Osterman Beach at 10AM!

Strength:

A. Deadlift

  • 3 @ 80% TM
  • 3 @ 85%
  • 3+ @ 90%

B. Strict Press

  • 3 @ 80% TM
  • 3 @ 85%
  • 3+ @ 90%
Conditioning (Test):

Performance:
3 Rounds:

  • ME Muscle Ups
  • 30 cal Bike/Row

*Record total # of muscle ups and time
Fitness:
3 Rounds:

  • ME Strict Pull Ups (scale to Jumping Pull Ups)
  • 30 cal Bike/Row

*Record total # of pull ups and time
 
 

6/29/17

New Saturday Schedule!

Beginning this Saturday 7/1, our Saturday schedule will be as follows:

  • 8AM – Foundations
  • 9AM – CrossFit
  • 10AM – CrossFit
  • 11AM – Olympic Lifting
100K Row Challenge:

Between July 1 and August 31, we challenge you to row 100,000 meters! You can get the meters in before or after any class (as long as it doesn’t interfere with class). All you need to do to sign up is join the following private Facebook Group.
100K Row Challenge FB Group
Every time you accumulate meters, post a photo of the Erg screen as proof! Bragging rights are on the line. Who’s going to increase their endurance this summer? Who’s going to commit to the challenge and accomplish this goal? Who will be the first to 100k? The challenge starts this Saturday.

Beach WOD!

Our 3rd Annual Beach WOD will be on Saturday, July 15th! Meet at Kathy Osterman Beach at 10AM!

Focus of Today’s Foundations:
  • Kipping
  • Toes-to-Bar
  • Snatch

6/28/17

New Saturday Schedule!

Beginning this Saturday 7/1, our Saturday schedule will be as follows:

  • 8AM – Foundations
  • 9AM – CrossFit
  • 10AM – CrossFit
  • 11AM – Olympic Lifting
100K Row Challenge:

Between July 1 and August 31, we challenge you to row 100,000 meters! You can get the meters in before or after any class (as long as it doesn’t interfere with class). All you need to do to sign up is join the following private Facebook Group.
100K Row Challenge FB Group
Every time you accumulate meters, post a photo of the Erg screen as proof! Bragging rights are on the line. Who’s going to increase their endurance this summer? Who’s going to commit to the challenge and accomplish this goal? Who will be the first to 100k? The challenge starts this Saturday.

Beach WOD!

Our 3rd Annual Beach WOD will be on Saturday, July 15th! Meet at Kathy Osterman Beach at 10AM!

Strength:

EMOM for 10 Rounds:

  • 1 Hang Squat Clean
  • 1 Push Jerk
Conditioning (Practice):

13 min AMRAP:

  • 20 TTB
  • 15 Box Jumps/Step Ups
  • 10 Clean & Jerks (135/95)
  • 200m Sandbag Carry (70/50)

6/27/17

IMG_7837

New Saturday Schedule!

Beginning this Saturday 7/1, our Saturday schedule will be as follows:

  • 8AM – Foundations
  • 9AM – CrossFit
  • 10AM – CrossFit
  • 11AM – Olympic Lifting
100K Row Challenge:

Between July 1 and August 31, we challenge you to row 100,000 meters! You can get the meters in before or after any class (as long as it doesn’t interfere with class). All you need to do to sign up is join the following private Facebook Group.
100K Row Challenge FB Group
Every time you accumulate meters, post a photo of the Erg screen as proof! Bragging rights are on the line. Who’s going to increase their endurance this summer? Who’s going to commit to the challenge and accomplish this goal? Who will be the first to 100k? The challenge starts this Saturday.

Beach WOD!

Our 3rd Annual Beach WOD will be on Saturday, July 15th! Meet at Kathy Osterman Beach at 10AM!

Strength:

A1. Bench Press:

  • 3 @ 80%
  • 3 @ 85%
  • 3+ @ 90%

A2. Weighted Ring Pull Ups: 3×8

Conditioning (Test):

3 Rounds:

  • 15 cal Row
  • 12 Power Snatches (95/65)
  • 9 Burpees

6/26/17

IMG_7867
New Saturday Schedule!

Beginning this Saturday 7/1, our Saturday schedule will be as follows:

  • 8AM – Foundations
  • 9AM – CrossFit
  • 10AM – CrossFit
  • 11AM – Olympic Lifting
100K Row Challenge:

Between July 1 and August 31, we challenge you to row 100,000 meters! You can get the meters in before or after any class (as long as it doesn’t interfere with class). All you need to do to sign up is join the following private Facebook Group.
100K Row Challenge FB Group
Every time you accumulate meters, post a photo of the Erg screen as proof! Bragging rights are on the line. Who’s going to increase their endurance this summer? Who’s going to commit to the challenge and accomplish this goal? Who will be the first to 100k? The challenge starts this Saturday.

Strength:

Back Squat: Base %s off of TM

  • 3 @ 80%
  • 3 @ 85%
  • 3+ @ 90%
Conditioning (Test):

Performance:
15-12-9 Front Squats (135/95)
50-40-30 Double Unders
Fitness:
In 4 minutes perform:

  • 15 Front Squats (60% 1RM)
  • AMRAP Double Unders

then,
In 3 minutes perform:

  • 12 Front Squats
  • AMRAP Double Unders

then,
In 2 minutes perform:

  • 9 Front Squats
  • AMRAP Double Unders
Extra:

Fat Grip DB Overhead Carry: 3 x 40 sec (each arm)
 

6/25/17

Open Gym today from 10AM – 12PM!
Yoga meets after at 12:30PM!

6/24/17

IMG_5544
Beach WOD!

Our 3rd Annual Beach WOD will be on Saturday, July 15th! Meet at Kathy Osterman Beach at 10AM!

New Saturday Schedule:

Beginning, Saturday July 1st our Saturday schedule will be as follows:

  • 8AM – Foundations
  • 9AM – CrossFit
  • 10AM – CrossFit
  • 11AM – Olympic Lifting
Focus of Today’s Foundations:
  • Front Squat
  • Air Squat
  • Back Squat
Strength:

A1. Weighted Push Ups: 3×8-10
A2. Ring Rows: 3xME

Conditioning (Test):

For Time:

  • 40 cal Bike or Row
  • 40 Push Press (95/65)
  • 40 Box Jumps Overs
  • 40 Burpees

(18 min cap)

6/23/17

Hardware 17.4 (6 of 24)

Beach WOD!

Our 3rd Annual Beach WOD will be on Saturday, July 15th! Meet at Kathy Osterman Beach at 10AM!

New Saturday Schedule:

Beginning, Saturday July 1st our Saturday schedule will be as follows:

  • 8AM – Foundations
  • 9AM – CrossFit
  • 10AM – CrossFit
  • 11AM – Olympic Lifting
Good Luck in AZ, Ruth!

Send your well wishes with Ruth as she’s heads out to AZ!  Tonight is her last WOD as a Hardware member. To celebrate, she programmed the workout today!

Strength;

A. Deadlift:

  • 5 @ 75% TM
  • 5 @ 80%
  • 5+ @ 85%

B. Strict Press:

  • 5 @ 75% TM
  • 5 @ 80%
  • 5+ @ 85%
Conditioning;

16 min AMRAP:

  • 5 OHS (135/95)
  • 10 Burpee Box Jumps
  • 20 Double Unders

1 partner completes one full round at a time. After each round, the partners run 200m together.

6/22/17

IMG_7827
Beach WOD!

Our 3rd Annual Beach WOD will be on Saturday, July 15th! Meet at Kathy Osterman Beach at 10AM!

New Saturday Schedule:

Beginning, Saturday July 1st our Saturday schedule will be as follows:

  • 8AM – Foundations
  • 9AM – CrossFit
  • 10AM – CrossFit
  • 11AM – Olympic Lifting
Focus of Today’s Foundations:
  • Clean
  • Rowing
  • Box Jumps
Supplemental Strength Work:

Back Squat 1 1/4: 5×4 (start at 70% 1RM)