REMINDER: Check out the EVENTs calendar for all upcoming awesomeness within the HCF community! WOD: ‘Nancy’ 5 rounds for time: 400m. Run, 15 Overhead squat (65,95#) (scale to 40-50% of 1 rm) CWOD: +10 min to warmup with basic body weight movements. +10 min to work on weakness movements that are in this coming weekends […]
Seriously. If you don’t try, you’ll never know. Your life won’t be grand until you have a long list of “Remember when we first did ______?” Just Try | by Lisbeth Kipping Skill work (knee-elbows, toes-bar) 1. hollow body hold on cage. 2.a. bar kip progression. b. blocking movement for kip. WOD: P1. Snatch progressions
ALL MEMBERS! This Sunday, Meet at the gym at 11am to go with us to Apple Works Orchard in Trafalgar, IN! Sign up on Mindbody to let us know you’re coming! This is an impromptu trip and we hope you can go with us! There’s music, a bamboo maze, a train ride for the kids, and
Upcoming Events/ Challenges! Make sure to view our Events Calendar for ALL upcoming HCF Events! Skill: Handstand. Progression part #1. (10 min.) putting everything together and making it crisp! WOD. P1. Max Effort Deadlift. (12-15 min) warm up in sets of 3 until 3 repetitions get heavy (3-5 sets, incrementing weight between 40-80%) and switch to a single rep working up to
WOD: ‘Wittman’ 7 rounds for time: 15 KB swing (35,53#), 15 power clean (65,95#), 15 box jump (20,24”) *25 min cap. (scale weight and rounds accordingly: keep same rep scheme but lower rounds to 5 or 3.) CWOD: Jerk behind the neck – heavy single; 80% of HS x 1 x 3 Power snatch –
“CrossFit is like this secret society of awesome,” she said. Yeah. Indeed, it is. The Secret Society of Awesome ESSAYS | BY LISBETH SKILL: Handstand. Progression part #1. + Progression part #2. (10 min.) WOD: 4 Rounds: Max rep pushpress @ 65% of 1rm, 30 Double-unders (scale to 15 DU or 90 SU) Rest 2
REMINDER: Our newest Coach led Specialty Class, Endurance, begins today @ 5:30pm! More info & Registration. Skill: Handstand/Handstand Walk Progression part #1. WOD: Working with a partner. 16 min total, 8 min per person. EMOTM: 3 front squats @ 65% of 1rm FS or 50-60% of 1rm BS, + 3 box jumps (24,30”)Partner 1 begins
Reminder: New On-Ramp begins today at 11am! Still have a few spots open, send an email to info@hoosiercrossfit.com for information and registration! WOD: 3 Rounds for time: 15 Chest-Bar pull-ups, 20 Burpee, 15 Sumo-deadlift highpull (65,95#) *20 min cap.
When to Move on, and When to Punch Your Missed Lift in its Stupid Little Mouth Greg Everett | Training: Weightlifting 8am: There will be NO team WOD today as we are running in the Bloomingfoods 5k breakaway. (MORE INFO) 10am: We will still be having our regularly scheduled olympic Lifting class. Clean and Jerk progressions. 11am:
Our Newest Specialty Class, Endurance, begins Next Tuesday 9/11 @ 5:30pm! More Info and Registration CrossFit Endurance is an endurance sports training program dedicated to improving performance, fitness and endurance sports potential. We inspire, coach, and provide our community with the most aggressive and proven fundamentals of sports science, exercise physiology, nutrition and athletic training
