We are so proud to announce that Mélon D. is our athlete of the month for December 2019!

Mélon embodies everything we love about the Hardware Community and everything we love about CrossFit in general! Every day he brings a positive and coachable mindset to the gym, his training is focused and consistent, and he is always there for his fellow athletes until the very end!

In addition to all of that goodness, Mélon had an epic year for personal growth and we could not be prouder. He got his CrossFit Level 1 Certification this summer, in November he celebrated 1 Full Year of NO SMOKING, and back in June he hit a PR by deadlifting 500lbs in front of a wild crowd at Pride-a-Palooza!

Congrats Mélon! That is one HELL of a year! Click here to check out Mélon’s AOTM profile find out more about this amazing human!

ANNOUNCEMENTS

CLASS SCHEDULE CHANGE THIS WEEKEND!

Saturday, 12/7: 10am CrossFit and 11am Oly are cancelled.

We will be holding our Olympic Weightlifting Seminar with Coach Mitch P. from 10:15am – 12:15pm on Saturday! The seminar slots are all filled up, but all members are welcome to come and watch!

We will still have 8am Foundations and 9am CrossFit, so come on by for some fitness!

CROSSFIT

NEW CYCLE ALERT!

For the next 6 weeks, we will be focusing on building up strength in the 3 lifts that make up the CrossFit Total: Back Squat, Strict Press, and Deadlift. The first 3 weeks will involve a lot of tempo work, followed by 3 weeks of pause work.

In 6 weeks, we will test the CrossFit Total and see all of the GAINZ we’ve made!

Part 1

Back Squat: 4 x 5 with a 40X1 Tempo

-Start at 50% of 1RM and go up if possible.

*HOW TO READ A WEIGHTLIFTING TEMPO*

First Number = Time of Descent

Second Number = Time at the Bottom

X = UP FAST!

Fourth Number = Time at the top before starting the next rep.

40X1 = 4 second descent, no hold at the bottom, up fast, 1 second at the top.

Part 2

TABATA: Row or Bike Cals

REST 1:00-

TABATA: Box Jump Overs

REST 1:00-

TABATA: L-Sit Hold or Hollow Hold

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