Reminder that on Saturday we have an altered schedule for the CrossFit Total! See below for more details.

If you can’t make it for the CFT and you want to test those lifts, that would be a great use of your time at our morning SKILLS AND DRILLS classes or our evening Open Gym! If you come in the evening, just be sure to be respectful of Oly class, as the attendance has been huge lately.

ANNOUNCEMENTS

Happy Birthday to two of Hardware’s favorites, Charlie B. and Coach Katy!!!

TEST YOUR CROSSFIT TOTAL: Saturday 1/18/20

For those who have been following along for the last 6 weeks, we have been working diligently on the 3 major lifts involved in the CrossFit Total: Back Squat, Strict Press, and Deadlift.

On Saturday morning, 1/18, we will be changing the class schedule slightly to allow for everyone to test their total with sufficient time! The schedule will be as follows:

8:00 – 9:30am: CrossFit Total

9:30 – 11am: CrossFit Total

11am – 12:30pm: Olympic Weightlifting

In each 90min CrossFit Total class, you will get a big warm up and then time to work up to a new 1 Rep Max Back Squat, Strict Press, and Deadlift. After all of the hard work we put into training in 2019, it’s time to get after some new PR’s! LET’S GOOOOOOO!

Save the Date: Hardware Bowling Party!

We will be holding our annual Hardware Bowling Party at Timber Lanes on Saturday, 2/1, from 2pm – 5:30pm. Mark your calendars! Bring your families! Partaaaaaay!

TODAY’S SCHEDULE

6am – 7am: SKILLS AND DRILLS / MAKE-UP CLASS

9am – 10am: SKILLS AND DRILLS / MAKE-UP CLASS

5:30pm: OPEN GYM

6pm – 7:30pm: OLYMPIC LIFTING

7:30pm – 8:30pm: FOUNDATIONS

OLYMPIC WEIGHTLIFTING

A. Clean (from Hang or from Blocks): 4 x 4 @ 70%

B. Front Squat: 4 x 6 @ 80%

C. Accessory Work: 3 – 4 Rounds

  • RDL – 10 Reps
  • Hip Extensions – 10 Reps
  • Z Press – 10 Reps

*Rest :60 between movements

FOUNDATIONS

Part 1

Learn and Practice the Hang Power Snatch

Part 2

FOR TIME

Cardio*

3 Rounds of “FOUNDATIONS CINDY”**

Cardio

3 Rounds of “FOUNDATIONS CINDY”

Cardio

3 Rounds of “FOUNDATIONS CINDY”

*Cardio = ~1:45 – 2:00 Option on any machine or a 400m Run

**1 Round of Foundations Cindy is…

3 Pull Ups or Ring Rows

6 Push Ups

9 Air Squats

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