Welcome to the HCF Coaches Corner! Each Sunday one of the HCF coaches will make a blog post to talk about whatever they have on their minds to share with the community! By Coach Heather “But I don’t like vegetables” “But I don’t like vegetables.” Do your kids ever tell you this? I am almost […]
Upcoming Events Schedule! Saturday 18th: 10a. NO oly-lifting. 11a. Team WOD @ Farmers Market- Right across the street from HCF! 2p. Bring a Friend community workout! Sunday 19th: 11a. Portico Church @ Pourhouse Cafe 12p. Caravan leaving from HCF to Brown County State Park for mountain biking. 230p. Yoga with Ellie @ HCF. 4p. Week
WOD: EOMOTM for 20 min. total. ODD min: 3 Front Squats @ 70% of 1 rm. then remaining time in min. AMRAP burpees. *score is burpees completed each round. Even min: Rest/mobility- breathing recovery
May 15 is a very special Shop With You Heart day at T.I.S.! 10% of sales will go to Hoosier CrossFit to benefit the American Red Cross! – Skill: Barbell complex- ALL – WOD: Shoulder Press. 5@65%. 5@75%. 5+reps @85%. *make sure to warmup with 3 reps with barbell, 35-45%, 45-55%, then begin working loads.
WOD: AMRAP 20 min. 200m. Repeats. Run 200m., rest 2 min. (95% effort) *score is total 200m. runs accomplished in 20 min clock.
LAST day to register for Mighty Murph to be guaranteed an Event T-shirt! Go HERE and register! New 6 week cycle begins today! WOD: P1. Back Squat. 5@65%. 5@75%. 5+reps @85%. *make sure to warmup with 2-3 reps with barbell,35-45%, 45-55%, then begin working loads. P2. Clean progressions. P3. ‘Elizabeth’ 21-15-9 reps for time: Power
In-House Throwdown: May 11, 2013 Every few months, HCF members get together to test their strength and endurance with 3 workouts in the course of a few hours.WOD #1: 5 minute clock. Perform 400 meter run, then amrap floor-shoulder-overhead (RX: 95/135 SCALED: 55/95) WOD#2: 10 minute clock: 2 back squat + 1 shoulder-overhead WOD#3: 5
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Weekend Schedule: Saturday: 9am. In House Throwdown! Come participate or root on your fellow HCF peeps as they battle it out for bragging rights, and a FREE massage from Monica! 3 different WODs to test your fitness! Scaled and Rx categories! Check it out! Sunday: 11am. Portico Church Btown @ Pour house cafe. Come join a good group
Make sure to stay updated on our Events Calendar for all community events both inside & outside the gym! Skill: Perfecting the Squat P1-3. – WOD. P1. Snatch progressions from the hang. burg wu + sn. skill transfers P2. 15 min: Go 1 rep at a time adding weight each rep as movement is consistent.
‘MURPH’ is coming up quick! Register ASAP to make sure you get a shirt! Veteran and Business Sponsorships are still available, check it out! WOD: ‘Nate’: AMRAP 20 min: 2 muscle ups (bar or ring, scale to ctb pull-ups or use less assistance for regular pull-up) 4 Handstand pushup (box, kick up to wall + hspu-
