Be brave. Start, in every aspect of your life. And keep going … A Daily Kind of Brave ESSAYS | BY LISBETH | WOD: 5 rounds: 7 Deadlifts (225,315#. scale to 70-80% of 1 rm.) 200m. Run 15 situps (GHD or abmat) 1 min. rest. *pay attention to time it takes you to complete each round, but post total time […]
Make sure to sign up for our In-House Throwdown this Saturday! FREE for all members to participate and attend! Week 6 of our 6 week cycle: WOD: P1. 5-5-3-3-1-1-1 Thruster. Increasing load each set to a solid heavy single thruster. P2. ‘Fran’: 21-15-9 reps for time: Thrusters (65,95), Pullups (compare)
Coaches Corner 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 Jenna “When you’re in a Slump, you’re not in for much fun. Un-slumping yourself is not easily done.” –
Skill Transfer Exercises for the Snatch By Coach Burgener – Skill: review all sn. skill transfer work – WOD: P1. Snatch progression. 10 min clock go as clean and heavy as you can. 1 Snatch pushpress + 1 Overhead Squat + 1 Snatch balance P2. partner sled pushes 25m. 1 min. on x 1 min.
6 Week Endurance program begins this Sunday at 4pm! Go HERE to register! WOD: P1. Run progressions with intensity build up running 100m., 1 min rest , 200m. 1 min rest, 400m. rest to full recovery ~ 5min. *above runs are for warmup, not all out efforts. P2. 1 mile run time trial.
We wanted to give back to our hardworking dedicated members, but were gonna make you work for it… CrossFit style of course! – The Run down: Each month a challenge will be posted on the 1st. These challenges can be done by ANYONE of any fitness level in the gym (a helpful trainer will scale
May Member Incentive Challenge Read More »
May Member Incentive Challenge – Skill: Snatch part 1-5 – WOD: P1. Power Clean progressions P2. EOMOTM x 20 minutes ODD: 3 power cleans EVEN: 30 second side plank, alternating sides every other minute
