Weighted pullups 5×6

3 rounds:

400m run
10 burpee box jumps (20″/16″)
10 knees to elbows

A1: 3×12 split squat
A2: 3×8 DB external rotation


Deadlift 5-5-5-5 @ 85% 1RM

3 Rounds:

25 wall balls (20/14)
30 KBS (75/55)

3×12 hip extensions

Reminder that our Grand Opening Party is this Saturday from 12:00pm – 4:00pm! Bring friends, family, and a dish to share. We will provide food and drinks as well. Optional workout at 1:00pm!


Find 1RM OHS


4 Rounds:

30 sec AMRAP pullups

30 sec rest

30 sec AMRAP dips

30 sec rest

1 min AMRAP double unders



3 x ME L-Sits

More Class Times Added!

So proud of the hard work and progress of our members over the past 4 weeks! Keep up the good work!

Updated Class Schedule:

M/W/F: 6:00am, 12:00pm, 5:330pm, 6:30pm

T/Th: 9:00am, 5:30pm, 6″30pm

Sat: 10:00am

Photo by Melissa Schultz

T-Shirts Are In!

Stop by the box and pick one up…$25

HWCF T-Shirt, Front and Back


Bent over rows : 8-8-8



30 clean and jerks



3 x Max effort plyo push ups

3 x Max effort GHD sit ups


Get your free Trial Class now!

“It has to start somewhere, it has to start sometime, what better better place than here? What better time than now?” - Zack de la Rocha


1834 W. Balmoral Ave Chicago, IL 60640

Phone Number: