Check your Mindbody schedule for the Thanksgiving schedule. Some days will have limited class times and others will have open gyms. Remember that it takes 3 members to make a class, so if there are only 2 registered you will receive an email notifying you of a class cancellation and reschedule. Thankful in November It’s […]
Saturday Schedule Shaun, Jenna, Heather, Nick V., Stephen R., & Andy W. will be competing today at CrossFit 061 in South Bend, IN! Stay updated on results and photos throughout the day on our HCF Facebook page! 10am: NO olympic lifting 11am: NO team WOD. Noon: OPEN GYM! + CWOD: “Barbara” Five rounds, each for
Skill Transfer Exercises for the Snatch By Coach Burgener Skill: review of the snatch from this week P.1-3, emphasizing pulling positions and speed- aggressiveness. (10 min.) WOD: ‘Isabel’ 30 reps for time: power or full snatch (95,135#) scale to 65-75% of 1 rm snatch or as appropriate for each individual. (12 min cap)
Rob Orlando- 300# Thruster. NBD. Skill: Snatch P.1-3. (10-12min.) PVC-light barbell. WOD: P1. Max effort thruster: (12-15min.) 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 4 single repetitions of between 90-100% of your max. Go for a
The Deadlift Set-Up By Kelly Starrett and Carl Paoli WOD: For time. (30 min cap) 21 deadlifts (135,225#), 200m. Run 18 deadlifts, 400m. Run 15 deadlifts, 800m. Run 12 deadlifts, 1 mile Run *scale deadlift weight to 60% of 1 rm.
AFFILIATES REELING FROM HURRICANE SANDY Skill: Snatch P.1-2. (8-10 min.) WOD: P1. EOMOTM. 3 Shoulder Press @ 70% of 1 rm. + plank hold. x 6 rounds Working with a partner, press 3 reps every other min-on the min., when your partner is working you are holding a plank for 1 min, then switch spots.
Bar Pull up progressions Details at GymnasticsWOD Skill: Snatch P.1-2. (PVC-light barbell) (8-10 min.) WOD: P1. Death by strict pull-up. Using least assistance possible, without early failure. complete 1 pull-up the 1st min, 2 the 2nd min, 3 the 3rd… Continuing as long as you are able. (goal is to go for 10 min, so
Be on the look out for Friday Nov. 23 for AMAZING deals for those looking to get started with HCF, as well as some goodies for our current members! This only happens once a year and won’t be offered again next year.
Saturday Schedule: 8am: YMCA Fall run 5k. 9am: YMCA Fall run 10k. 10am: Olympic Lifting. Clean & Jerk. 11am: Team WOD! Noon: Open Gym + CWOD. Two rounds for time of: 50 Pull-ups 75 Sit-ups (abmat) 50 overhead squat (50,75#) 75 Double-unders
Be Careful Of Your Company ESSAYS | BY LISBETH | Skill: Handstands P. 1-3. review part 1 and go straight into parts 2-3. WOD: P1. Death by handstand pushups. Every min on the min beginning at 1 rep, adding 1 rep each minute. Ex: 1st min complete 1 HSPU, 2nd min complete 2 handstand pushups,
