Due to the COVID-19 health crisis and Governor J.B. Pritzker’s Stay-at-Home Order, Hardware is tentatively closed through Tuesday, April 7th, 2020.

We are dedicated to continuing to provide our services to our members throughout this time. Hardware members will continue to receive workout programming, coaching, camaraderie, and support, with or without the our physical space!

Remember, Hardware CrossFit is a place, but more importantly, Hardware CrossFit is a COMMUNITY. That community may need to stay at home for a while, but it will not change who we are!

HARDWARE AT HOME

WARM UP

Ankle Rotations

Knee Rotations

Hip Rotations (Magic Mike!)

5-10 Hollow Rocks

5-10 Arch ups

10 Sit-Ups

10 Beautiful Air Squats

PART 1

Split Squats or Pistols with a 4 Second Descent

  • Perform 5 Sets of 1 – 10 Reps

PART 2

“Successory WOD”

3 ROUNDS

:45 Seated External Rotations with :04 Descent (Rt)

:15 REST

:45 Seated External Rotations with :04 Descent (Lt)

:15 REST

:45 Single Leg Glute Bridge with 4 sec pause at the top (Rt)

:15 Rest

:45 Single Leg Glute Bridge with 4 sec pause at the top (Lt)

:15 Rest

:45 Arch Ups or Arch Hold

:15 Rest

:45 Roll-Outs or Slide outs

:15 Rest

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