July 2013

Independence Day, commonly known as the Fourth of July, is a federal holiday in the United States commemorating the adoption of the Declaration of Independence on July 4, 1776, declaring independence from the Kingdom of Great Britain. Independence Day is commonly associated with fireworks, parades, barbecues, carnivals, fairs, picnics, concerts, baseball games, family reunions, and political speeches and ceremonies, in addition to various other public and private events celebrating the history, government, […]

Go to the following link, click on the ‘Buy Tickets‘ tab and get signed up/registered for our Summer Paleo Challenge! Skill: hip ex. Parts 1-3. – WOD: Row Max meters in 20 min. Every 2 min complete 10 burpees. Post max meters accomplished at end of 20 min.

Stay updated with all things HCF on our Events Calendar! WOD: P1. Front Squat. 12-15 min to find a heavy single. 65% x 3, 75% x 2, 80% x 2, 85% x 1, 90% x 1, heavy single P2. 3 rounds for time: 20 KB swings (35,53#), 20 KB walking lunges* (10 per leg) *hold

13 Ways to be Happier WOD: ‘Fight Gone bad’ Three rounds of: Wall-ball, 14#9′, 20#10′ (Reps) Sumo deadlift high-pull, 55,75 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 55,75 pounds (Reps) Row (Calories) In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is